7 Things Successful Women Do Differently Before Bed
What happens when you get home after a long day's (or night's) work? Do you flop into bed exhausted? Do you half-eat a semi-healthy meal, watch a little Real Housewives, and fall asleep on the couch?
There is a lot of emphasis placed on how well we start our day but how we end it is just as critical. Consistently only getting two hours of rest is not healthy. Neither is going to bed anxious or angry. The quality of our sleep speaks not only to how well we rise the next day, but the holistic quality of our lives. As women, our risks for certain illnesses are already greater and for women of color, the odds increase. Along with eating well and exercising, getting a good night's rest has been proven to improve clarity of focus, minimize the risk of heart disease and stroke, and improve immune system defenses.
We were able to catch up with 7 incredible women, killing it in their respective fields, to find out the rituals/routines that help them wind down and how they end their days well:
Christa Gambrell, PhD, LPC
Licensed Professional Counselor, Founder/CEO of Gambrell Wellness
"Once or twice a week, I take an Epsom salt bath with essential oils. It's a good way for the body to absorb magnesium, a nutrient known to produce a calming effect. I also started propping my feet on a wedge pillow, placing a heating pad on my abdomen, and practicing diaphragmatic breathing. A final seasonal favorite nighttime ritual is to turn out all the lights except the Christmas tree and just take in the beauty. All of these work together to promote a sense of safety and security so I can sleep in peace."
Follow her on Instagram @drcristagambrell.
Davia Roberts
Founder, Redefine Enough
"My night routine varies but one thing that does not change is intentionality. I honor my time to recharge by setting boundaries and genuinely preparing my mind to ease into rest. At 9pm, my phone switches to Do Not Disturb and I detach myself from social media. When distractions are silenced, I can focus on reading, journaling, breathing exercises, or relaxing yoga poses. Once I begin diffusing lavender oil, it's not long before I've fallen asleep.
"To others, my night routines may seem dramatic. However, these practices soothe me after busy days and help me stay focused on what matters. My life is not merely to-do lists and deadlines and taking the time to slow down each night reminds me of that truth. I am my best self when I create balance. The constant hustle doesn't serve me."
Follow her on Instagram @redefineenough and @justdavia.
Ashlee Wisdom
Founder, HealthInHerHUE
"I end my day well by setting aside time to unplug, unwind, and recenter. I usually do this by setting my alarm for the next day, putting my phone on Do Not Disturb, and turning it face down so the notifications don't distract me. I also have a routine of lighting a scented candle in my bedroom as I prepare for bed. (I usually light it before getting into the shower so when I get back to my room, the aroma relaxes me). I also spend some time in prayer and meditation. I reflect on the day – the good, the not so good, the things I'm unsure about – and I talk to God candidly about them. After I pray, I usually do one of three things: read a few chapters of whatever book I'm currently reading, watch a sermon on YouTube (I'm an unofficial member of Elevation Church, Transformation Church and The Potter's House LA/Denver), or watch a TED Talk on a topic of interest. Doing these things helps me silence a lot of the excess noise in my head, and it helps me pour back into myself spiritually and intellectually. My days end well with a nice combination of self-care, self-reflection, and self-investment."
Follow her on Instagram @healthinherhue.
Jayde Ware
Memory Care Director
"I completely unplug an hour before I go to bed, so I turn off the TV and put my phone down. I find completely unplugging gives me a clear headspace to actually wind down from my day. I then do 20 minutes of journaling where I just write out any lingering thoughts/feelings from the day. I also write a list of 3 really good things that happened to me that day and make a list of 5 things I'm thankful for. I find ending my day in a state of pure gratitude does wonders for my mood.
"Then I write out my goals and intentions for the next day. Waking up with a plan already set makes it easier for me to follow through and be productive in the morning. I end my night routine by taking 10 minutes to stretch and then praying. It's always important for me to end every day with a long list conversation with God."
Follow her on Instagram @callherjayde.
Latisha Carr
Self-Care Strategist, Latisha Carr Global
"Every night for the past few years, I have been writing in my journal in a very specific way that helps me to unwind. I first clear my mind by venting about all that has happened in my day, followed by writing out my wins for the day (I make myself find at least one even on the worst days). After that, I write things out that I am trusting God for, things that I am thankful for, and I end with an affirmation for the night. This helps me to clear my mind from any worries or doubts, but more importantly puts me in a place of gratitude and centered on God's Promise every night."
Follow her on Instagram @latisha.carr.
Erin Malone Turner
Writer & Pre-K Teacher
"Before bed, I typically do my nightly skincare routine, briefly read/edit something I've written, and spend the rest of the evening reading something written by someone else – usually a book or a play. I turn off my main bedroom lights and use my string lights until the last minute. Sometimes, I drink tea and tidy up my room a bit. Lastly, I pray and try to ready myself for the following day."
Follow her on Instagram @justphonehome.
Yetti Ajayi-Obe
Mental Health Awareness Blogger at Yetti Says & Entrepreneur
"The end of my day consists of me going through the typical motions: doing my skincare routine and packing up what I'm going to need for the next morning. But what ends my day well is me making time for love and gratitude. I reflect on the blessings of the day and complete my gratitude list. Then right before bed, my partner and I do an exercise called 'I love you today' where we share today's reasons why we love each other. It's a little corny, but it's heartwarming and it makes it easier for me to start the next day with intentionality and a meditation."
Follow her on Instagram @yettisays.
Related Stories:
7 Things Successful Women Do Differently On The Weekend – Read More
3 Tips To Get Out Of Your Own Way And Succeed – Read More
7 Monday Morning Habits For Succesful Work Weeks – Read More
Featured image by Getty Images
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Ashley is a storybuilder and storyteller who writes and produces to inform, connect, encourage and evoke. Vibe with her on Twitter/Instagram: @ashleylatruly.
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Navigating Dating When Emotionally Unavailable & Detached: My Journey Back To Feeling
The last time I came with a dating story, I told you I got my little feelings hurt in 2021. I called myself trying to be out in these streets entertaining a man in a different area code, city, and state — only for homeboy to play in my damn face. So, I went and gave y’all "8 Rules To Casual Dating Every Woman Should Know This Summer." You’re welcome. Fast forward to 2024, and I am now coming to you from a more mature and intentional place. We’re not in summer yet, but I truly believe what blooms in spring, thrives in summer.
2023 was my year, and it was my turn. I had just completed an 8-month holistic detox. The glow-up was real and well-deserved. The way I have poured into myself is unmatched. Let me tell you, self-love is a love you have never known. After a five-year healing journey, I finally felt like myself again, and I was ready to play. My heart was open, my mind was clear, and my body hella transformed. I had told all my friends that I was ready to explore dating again, and at the height of summer, I did exactly just that.
This time I decided I wanted to take my time. I wanted to date the “right way” or the “healthy way.” You know, keep your options open, ask the right questions, believe actions and not words, observe patterns and pay attention to red, yellow, and green flags. I was never the dating app type of girl. I sincerely miss everything about human connection and dating from 2000 to 2012. Can we please bring all of that back into 2024? I prefer to feel a man’s energy and presence in real-time. Nonetheless, I still chose to dabble with a few dating apps. I was all the way outside and dating for practice.
Unfortunately, with today’s dating culture, social climate, and how some of these men move and/or behave, these dates were a dead end. Not one guy made it to my roster. What these men were was benched this season – not one of them could be my first-round select draft pick. It didn't seem like anyone I met was interested in a serious relationship. And it’s completely fine. Miss me with the ghosting, lack of effort, inconsistency, and poor communication. I continued to just do me because what is for me will not miss me.
Kelvin Murray/ Getty Images
The universe must have heard me talking because I had specifically told my closest girlfriends that I wanted to meet someone who lived in the vicinity, no more than twenty minutes away, and no more long distance. And I did meet him (it’s crazy how I manifest exactly what I want). As we started to get to know each other, I liked his energy and effort. I liked the direction it seemed to be going to the point my girlfriends had to tell me not to run from him. Because every part of me wanted to run from something that seemed normal.
I liked what he was coming with until I became uncomfortable with my own feelings, and I didn’t know how to communicate them to him.
With that said, I knew if I truly wanted to experience the truest of loves, a reciprocal, requited love, and be in a healthy relationship this story had to come to a pause. What I didn’t know was that he was going to show me things I didn’t know I needed to work on. I didn’t know he inadvertently was going to help me continue to heal parts of me that were hidden.
As someone who has learned to self-heal, I am no longer the type that runs from herself. I am here for the growth.
The truth is I am emotionally detached from myself, and I am not actively dating at the moment. I am the one that has to work on herself. My reiki healer called it, too – she told me this year would not be a year for a relationship, but a year of continuous growth. And now I see why. After all the healing work I have done thus far – I am an unemotional mess. How?
At my big age of 39, I struggle to communicate my wants and needs.
I still struggle to communicate and process uncomfortable feelings. I would rather give myself anxiety, act nonchalantly, emotionally react, and choose non-communication when I am bothered with someone than address the issue (I will later explain why). I have been ignoring my feelings for so long it has become a habit, a defense mechanism, and more so a trauma response.
If you are someone like me who grew up in a household that didn’t discuss feelings, your emotional needs were unmet, and you don’t feel safe to share your feelings – emotional detachment is quite common.
Oftentimes, we always talk about men being emotionally unavailable, but what if it’s a woman who is emotionally unavailable or emotionally detached? How does she navigate herself, dating, or being in a relationship? As I navigate my emotions this season, let’s explore what it means to be emotionally detached, the signs of detachment, and how to reconnect with yourself emotionally.
Emotional Unavailability vs. Emotional Detachment
When we look at the terminology emotional unavailability and emotional detachment, one might argue that the two terms are interchangeable and have the same meaning. One could also argue that both terms mean that some people are not in tune with their emotions or lack the emotional capacity to be responsive to someone else’s emotions. Fair enough. However, there is a big difference. The definition of emotional unavailability is described as people who have difficulty with sharing their emotions and being receptive to the emotions of those around them.
According to Verywell Mind, signs of emotional unavailability can look like being distant or cold, lack of closeness, and emotional intimacy in relationships, inability to understand and relate to others’ feelings, defensiveness when asked to change or let others in, tendency to shut down or avoid topics that require emotional openness, or withdrawal from people or situations that provoke emotional reactions.
Whereas emotional detachment is defined as the inability to or willingness to connect with others on an emotional level. Furthermore, Psychology Today states emotional detachment can also mean that people do not engage with their feelings. Exhibit A – me. Emotional detachment has various causes – past neglect, childhood or adult trauma, PTSD, depression, personality disorder, bipolar disorder, substance abuse, or, in some cases, medication (i.e. antidepressants). It is important to note emotional detachment is a complex issue. For someone like me, it’s a coping mechanism.
It is easier for me to ignore uncomfortable feelings to protect myself from stress or getting hurt. Hence, my nonchalant demeanor. It is also true for some people it is a reaction to trauma, abuse, and unprocessed emotions. Exhibit B – me. As it is difficult for me to open up about my feelings at the moment. On the contrary – emotional detachment can be helpful in navigating some situations like listening to people’s opinions and gossip.
Unfortunately, emotional detachment is not a behavior that can be turned on and off at will. Please note that emotional detachment is NOT a mental health diagnosis but can be a symptom of a mental health condition such as an attachment disorder. And if you know anything about attachment theory, it is related to the relationship we develop in our childhood with our primary caregivers.
Signs You're Emotionally Detached
Mavocado/ Getty Images
According to Psychology Today and Verywell Mind, general signs of emotional detachment can look like difficulty showing empathy to others, sharing emotions, committing to a relationship, feeling numb, poor listening skills, lack of self-esteem, preferring to be alone, struggling to feel positive emotions, inability to identify emotions, lack of physical, verbal, or sexual contact and losing touch with people or maintaining connections.
In a romantic relationship, emotional detachment shows up as you or your partner not being available for connection, poor communication, or reduced affection.
For me, my experience with emotional detachment is collective. I am an empath to my core. I don’t have a problem relating to other’s feelings or circumstances. I don’t have commitment issues, nor do I have an issue connecting with others or maintaining those connections. I struggle with sharing emotions, at least the negative ones.
Due to the emotional abuse from my childhood and a toxic relationship, I learned sharing emotions just wasn't the safe thing to do. As a survivor of trauma, I learned to suppress feeling negative emotions in general as a form of protection.
How To Reconnect To Your Emotions When You're Emotionally Unavailable
Serious Kid Cudi GIF by Apple MusicGiphyExploring my emotional side in-depth started late last year simply by noticing my reaction to something that he did. I didn’t know how to properly communicate to him how I was feeling or what he did bothered me in the moment. So, I swallowed my feelings and said absolutely nothing. I intentionally chose to avoid the issue. I chose to rationalize the situation instead of acknowledging that my feelings at the time were valid. I chose to act like everything was all good because it was all good.
“It wasn’t that deep to begin with” is what I told myself. And this is where the problem lies.
The saying is true, “What happens in your childhood shows up in your adult relationships.” I came to realize that because I was not able to express my feelings as a child, I struggled to process them. I either hold back my feelings, take a long time to say how I feel, or don’t say anything at all. This is because I fear people will walk away from me like my mother did if I share what I truly feel. I fear my feelings won’t be validated, or they will be rejected.
With that said, I was completely unaware that I was emotionally detached from myself until recently. So, here we are with this article. It all started by reading Instagram’s @theholisticpsychologist, Dr. Nicole LePera’s newest book How to Be the Love You Seek: Break Cycles, Find Peace, and Heal Your Relationships, which was released on November 28, 2023. As I read through the first chapter, I became triggered.
How Dr. LePera describes her childhood with her parents and experiences with her romantic partners somewhat mirrored my experiences with my own parents and relationships. As Dr. LaPera stated in her book, I have no issue showing up for others or meeting their needs and wants. But when it comes to expressing my own needs and wants – I cannot or I don’t. This is mainly due to my hyper-independence.
At an early age, I learned to show up for myself because the people I trusted to show up for me failed. Given my home environment, I had internalized it is not safe to talk about feelings. I never knew my emotional responses and behavior were abnormal. But because I am willing to continue to do my inner work, I know that I can reconnect to my emotions, and undo four decades of repressed emotions.
If you are someone like me who struggles with emotional connection with yourself and others, here is how you go about it:
Lighthouse Films/ Getty Images
1. Know Your Attachment Style
For me, the first step was to understand my attachment style. I asked my therapist if she could help me identify my attachment style to understand my triggers. She recommended The Attachment Theory Workbook by Annie Chen, LMFT. My therapist administered the associated online quiz – Attachment Quiz. If you haven’t figured out my attachment style yet by reading this article, I have an anxious attachment style.
This means I don’t do well with inconsistent behavior, especially from men (but I’m the type that holds men to standards too). People with an anxious attachment style have a need to feel close to their partner. It may come across as “clingy” or “needy.” However, this same need is often driven by fear of abandonment, mistrust, and low self-esteem. I would say knowing your attachment style is helpful because you can work towards having a secure attachment style (with practice) in your relationships – familial, business, work, platonic, or romantic.
2. Become Self-Aware
Most people who are not in the practice of self-care or self-healing are unaware of their triggers, patterns, and behaviors. We are so caught up in the daily minutiae of life that we forget to pay attention to the most important part of our days — ourselves. As Dr. LePera says, make it a conscious habit to pause throughout your day to check in with yourself. Ask yourself:
- How does my body feel?
- What am I doing right now?
- Am I present?
- Am I distracted and lost with other thoughts?
- What do I think or feel when I recall a specific experience with someone?
- What do I think or worry about?
- What would happen if I shared my authentic thoughts, perspective, feelings right now?”
This is what Dr. LePera refers to as exploring your embodied self or fulfilling your authentic needs in chapter two of her book. Consistent mindfulness and self-awareness are key to self-discovery and in any healing journey. Learning to focus on the present moment also includes paying attention to our emotional response to an event or how we think about emotions in general.
3. Practice Vulnerability
The idea of vulnerability is a tough one for me and so many other women for countless reasons. Whether it be toxic family, friendships, relationships, or trauma – trusting others with your thoughts and feelings is not easy. As much as I am open and transparent, I am not as vulnerable. And I believe there is so much power in the duality to be both. To trust someone, let alone a man with your authentic self is a delicate matter.
But it is emotional vulnerability that allows us humans to build authentic connections, create stronger relationships, and break down emotional walls. Emotional vulnerability is not something to be rushed – it takes time and practice from you and the people you choose to have in your life. Medical News Today suggests that we can learn to be vulnerable by opening up more to our closest friends, building our ability to become more trusting, and developing skills to regulate our emotions.
4. Seek Therapy
I have been in therapy for six years and counting. I would consider therapy one of my safe spaces. I am one of those individuals who recommend therapy to everyone as it has given me the tools and resources I need to navigate my life challenges. By choosing to get help, I was able to put my PTSD and depression in remission for four years now. I have also learned how to manage my anxiety.
I am fully aware that in this season of my life requires me to do the work to unlock new levels of self. And any time where I have consciously chosen growth – the universe or life has not failed me. I was able to heal my body, my heart, and my spirit. Now, it’s time to heal my inner child, this hurt little girl who lives in me.
I will say choosing a therapist is similar to dating; you might go through a few potentials until you find a therapist you connect with. Actually, one of my lifelong friends said to me the other day, “Your relationship with your therapist is one of the most important relationships in your life.” I needed her to say that, and I needed to hear it because it’s true. You are essentially trusting a licensed stranger to help you navigate your life on so many levels.
Be picky and ask the questions. Cut the cord at the first red flag given. Again, let me reiterate that emotional detachment is not a mental health diagnosis. It can be treated with the help of a therapist. Emotional detachment only becomes a problem when it starts to interfere with your daily life. Pay attention to changes in your daily behavior and make decisions to cope accordingly.
I am genuinely excited about reconnecting with my emotions. I want to feel all the feels – good, bad, and indifferent. I want to cry all the tears – especially the sad ones. I want to process and release negative emotions. I want to say how I feel in the moment with no fear.
If you are that girl who struggles with emotional connection or thinks you're emotionally detached, I hope that you become willing to face your inner child and show up for her. Don’t run – she has been waiting for you.
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Feature image by fizkes/ Getty Images