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
- Creating a Morning Ritual Can Transform Your Days - xoNecole ›
- 7 Things Successful Women Do Differently On The Weekend ›
- Creating a Morning Ritual Can Transform Your Days - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 13 Super-Successful Women Reveal Their Morning Routines ... ›
- Six things successful women do : Evewoman - The Standard ›
- 7 Bedtime Habits of the Most Successful People | Inc.com ›
- 5 Things Successful Women Do on Sundays ›
- What successful people do before bed - Business Insider ›
- 10 Things Highly Successful People Do Before Going to Sleep | Inc ... ›
- Bedtime Routine Tips - Successful Women Advice ›
- These Are The Thing Successful Women Do Before Bed To Be ... ›
- The Nightly Routines of 19 Successful Women | MyDomaine ›
- 9 Things Successful Women Do Before 9AM | The Everygirl ›
RELATED
Kayla Nicole says she wore a dress that was once worn by Braxton herself for the Halloween costume. “It’s not a secret Toni is more on the petite side. I’m obsessed with all 5’2” of her,” she tells xoNecole via email. “But I’m 5’10'' and not missing any meals, honey, so to my surprise, when I got the dress and it actually fit, I knew it was destiny.”
The episode was the perfect way for the multihyphenate to take control of her own narrative. By addressing the viral moment on her own platform, she was able to stir the conversation and keep the focus on her adoration for Braxton, an artist she says she grew up listening to and who still makes her most-played playlist every year. Elsewhere, she likely would’ve received questions about whether or not the costume was a subliminal aimed at her ex-boyfriend and his pop star fiancée. “I think that people will try to project their own narratives, right?” she said, hinting at this in the episode. “But, for me personally – I think it’s very important to say this in this moment – I’m not in the business of tearing other women down. I’m in the business of celebrating them.”
Kayla Nicole is among xoNecole’s It Girl 100 Class of 2025, powered by SheaMoisture, recognized in the Viral Voices category for her work in media and the trends she sets on our timelines, all while prioritizing her own mental and physical health. As she puts it: “Yes, I’m curating conversations on my podcast The Pre-Game, and cultivating community with my wellness brand Tribe Therepē.”
Despite being the frequent topic of conversation online, Kayla Nicole says she’s learning to take advantage of her growing social media platform without becoming consumed by it. “I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out,” she says.
On The Pre-Game, which launched earlier this year, she has positioned herself as listeners “homegirl.” “There’s definitely a delicate dance between being genuine and oversharing, and I’ve had to learn that the hard way. Now I share from a place of reflection, not reaction,” she says. “If it can help someone feel seen or less alone, I’ll talk about it within reason. But I’ve certainly learned to protect parts of my life that I cherish most. I share what serves connection but doesn’t cost me peace.
"I refuse to let the internet consume me. It’s supposed to be a resource and tool for connection, so if it becomes anything beyond that I will log out."
Credit: Malcolm Roberson
Throughout each episode, she sips a cocktail and addresses trending topics (even when they involve herself). It’s a platform the Pepperdine University alumnus has been preparing to have since she graduated with a degree in broadcast journalism, with a concentration in political science.
“I just knew I was going to end up on a local news network at the head anchor table, breaking high speed chases, and tossing it to the weather girl,” she says. Instead, she ended up working as an assistant at TMZ before covering sports as a freelance reporter. (She’s said she didn’t work for ESPN, despite previous reports saying otherwise.) The Pre-Game combines her love for pop culture and sports in a way that once felt inaccessible to her in traditional media.
She’s not just a podcaster, though. When she’s not behind the mic, taking acting classes or making her New York Fashion Week debut, Kayla Nicole is also busy elevating her wellness brand Tribe Therepē, where she shares her workouts and the workout equipment that helps her look chic while staying fit. She says the brand will add apparel to its line up in early 2026.
“Tribe Therepē has evolved into exactly what I have always envisioned. A community of women who care about being fit not just for the aesthetic, but for their mental and emotional well-being too. It’s grounded. It’s feminine. It’s strong,” she says. “And honestly, it's a reflection of where I am in my life right now. I feel so damn good - mentally, emotionally, and physically. And I am grateful to be in a space where I can pour that love and light back into the community that continues to pour into me.”
Tap into the full It Girl 100 Class of 2025 and meet all the women changing game this year and beyond. See the full list here.
Featured image by Malcolm Roberson
My main motive? Mostly, I hope that it will serve as a solid reminder to embrace all of the things that you adore about this time of year, so long as you do it in moderation and you weigh the costs.
Especially as far as drinking alcohol is concerned.
PRO: Manages Blood Sugar Levels
GiphyHere’s something that you may have never seen coming. Were you aware of the fact that alcohol can actually help to stabilize your blood sugar? Yep, according to the American Diabetes Association, so long as you leave it to no more than 1-2 cocktails a day, alcohol may be able to lower your A1C levels. Pretty cool, right?
CON: It’s a Carcinogen
GiphyAlcohol is a carcinogen. The reason why this should somewhat alarm you is because carcinogens are things (like tobacco, UV rays, processed meats, etc.) that can increase your chances of being diagnosed with cancer (especially mouth, throat, esophagus, stomach and breast cancer). There are various ways this happens including the fact that alcohol, specifically, can hinder your body from breaking down certain nutrients, it can cause your estrogen levels to spike and alcohol can also cause certain toxins to damage your DNA and certain bodily proteins over time.
PRO: Cultivates Euphoric Feelings
GiphyIf you find yourself feeling more euphoric while you’re enjoying a drink, it’s not all up in your head. Although, for the more part, alcohol is considered to be a depressant, when consumed in small amounts, it can provide a stimulant effect. This happens due to the fact that when you first start to consume alcohol, it causes the production of the feel-good hormone known as dopamine to increase — and since dopamine makes us all feel more relaxed and confident while heightening our senses of pleasure too…well, there you have it.
CON: May Increase Anxiety/Depression
GiphyAs they say, “what goes up, most come down” at some point — and that is what you have to be careful of when it comes to alcohol consumption. For instance, when you drink alcohol, although it tends to initially cause your dopamine levels to uptick, because it is a temporary bodily response, sometimes the dips are lower than the rises…and that is when anxiety starts to kick in. A similar point is made with depression because oftentimes, people with depression-related symptoms, will use alcohol as a way to deflect from what’s really going on with them — and that can make them feel even worse than ever once the buzz of alcohol starts to wear off.
PRO: Has Some Heart-Related Benefits
GiphyWhen it comes to your heart, there are interesting findings surrounding its relationship to alcohol. For instance, some research states that, so long as the consumption is moderate, alcohol can actually help to increase the good cholesterol in your system while also breaking down proteins that can potentially lead to blood clots; both of these factors alone can reduce your chances of dying from heart disease.
CON: Packs on Pounds
GiphyIt’s no secret that alcohol tends to contain quite a few calories. That’s why, it’s not uncommon for people who’ve lost weight to mention “I’ve stopped drinking” as one of the causes for the shed pounds. That’s not to say that there aren’t some alcoholic beverages that have less calories than others including vodka (133 calories per serving), white wine (148 calories per serving) and tequila (99 calories per shot). Just keep in mind that the more you drink, the more calories get into your system and the more weight you stand to gain.
PRO: Lowers Inhibitions
GiphyAlthough you really should only be uninhibited around people who you absolutely trust, if that person is your partner and you’re looking to have a pretty — eh hem — active evening, alcohol can certainly help to make that happen. The science of it all is the prefrontal cortex of your brain is what regulates your inhibitions and levels of self-control. Meanwhile, alcohol suppresses your inhibitions which can cause you to be more spontaneous and open to trying things that you might not immediately do if you were sober. And with the right individual, that can be sexually beneficial (emphasis on “right person”).
CON: Makes It Harder to Orgasm
GiphyOn the other hand, as odd as it may seem (in light of what I just said), if you have too much alcohol in your system, it could make climaxing difficult. That’s because orgasms happen, in part, due to your nervous system being stimulated — and since alcohol is technically a depressant…well, it could reduce nerve sensitivity (especially as far as your clitoris goes) for you while making it challenging for your partner to remain erect or have consistent stamina. And yeah, that sucks.
____
‘Tis the season. And with that, if some wassails or hot buttered rums are in your immediate future — hey, don’t let me stop you — not even a lil’ bit.
All I’m saying is now that you know what alcoholic drinks have to offer (both ways), you can know exactly how to incorporate them into your holiday plans. Enjoy!
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Unsplash