

If there's one thing that a lot of people can say has been a side effect of 2020, it's sleeplessness. Between the pandemic, working from home, always having the kids around and, let's be honest, trying not to panic over all of the above, striving to get quality rest has been a real challenge. Understandably so.
As I was recently recommending some healthy sleep tips to someone I know, I happened upon an all-natural sleepy time lotion that some of you might want to try (click here for the recipe). Yet as I thought about all of the things that we can externally do to make resting better, my mind then wandered over to things that we can do from the inside out too.
In walks, food. While it's always a good idea to have your last meal around 2 ½ hours before calling it a night (because your body can digest your meals and reduce heartburn and insomnia that way), there are certain foods that can play a direct role in you getting some quality zzz's each and every evening. So, if you've tried just about everything and have still found yourself tossing and turning for hours on end, check out the 10 foods that very well could bring an end to all of that.
1. Bananas
Let's start off with bananas, shall we? This is the kind of fruit that I have a pretty fickle relationship with because they have to be a perfect kind of ripe, with absolutely no bruises, in order for me to truly enjoy one. Anyway, if bananas are something that you eat on the regular, you are doing your body a favor on a few levels. That's because bananas contain a good amount of fiber, manganese, antioxidants, magnesium, potassium, protein, and Vitamin B6. Bananas also can help to keep your blood sugar levels intact, improve the health of your heart, help to keep your kidneys strong and can also help to relieve the discomfort of exercise-related muscle cramps (thanks to the potassium that's in them).
The reason why it's a good idea to snack on one or even make yourself a homemade banana smoothie a couple of hours before turning in is that, for one thing, the magnesium and potassium combo creates a wonderful way for your nerves and muscles to relax. Also, bananas have the amino acid tryptophan in them which makes it easier to feel calm and peaceful—sleepy even.
Banana Sleep Hack:Banana Tea Recipe
2. Kale
As far as dark leafy greens go, while I personally prefer collards over kale, I'll enjoy a kale salad or some homemade kale chips, every now and again because I know how good they are for me. Kale is considered to be one of the most nutrient-dense foods on the planet. What that means is it's got such a high amount of vitamins and minerals that you can receive a ton of what you need daily, nutrition-wise, just by consuming kale alone. For instance, did you know that kale contains almost 700 percent of Vitamin K, a little over 200 percent of the Vitamin A, and around 130 percent of the Vitamin C daily value that your system requires? Also, kale is high in fiber to keep you regular, antioxidants that fight off free radicals, and compounds that help to prevent cancer cells from forming too.
Since kale also has a fair amount of magnesium, potassium, and calcium, and since all of these are nerve relaxers, that's why kale gets a shout-out for being another food that can make going to sleep easier to do.
Kale Sleep Hack:Vegetarian Kale Soup Recipe3. Cantaloupe
If you are a melon fan, you're always looking out for your health if you're eating cantaloupe. It's loaded with antioxidants, Vitamin C, folate, beta-carotene (a form of Vitamin A), fiber, and potassium. Since it's also made up of 90 percent water, cantaloupe is a bona fide way to help to prevent dehydration. Some other health benefits include it being the kind of fruit that improves heart and eye health as well as improving your digestion.
Now check it. Did you know that dehydration can actually play a role in us not being able to fall or stay asleep? The backstory is that when we don't have enough fluid in our system, it can make our mouth and nasal drier which can result in sleep-disruptive snoring. Also, the antioxidants that are in this particular melon are actually proven to promote a better night's rest as well.
Cantaloupe Sleep Hack: Cantaloupe Sorbet Recipe
4. Nuts
No matter what kind of nuts you prefer, they are a good thing for you to snack on. Nuts are a great source of protein, healthy fats, fiber, selenium, manganese, magnesium, omega-3 fatty acids, phosphorus, and Vitamin E, as well as antioxidants. That alone helps to explain why you should chomp on a few, a couple of times a week. Nuts are also awesome when it comes to lowering cholesterol, reducing bodily inflammation, reducing your risk of experiencing a heart attack or stroke, improving the lining of your arteries, and helping you to feel full if you're trying to lose weight.
Aside from the magnesium in nuts, something else that makes them a cool sleep aid is the fact that they've got melatonin in them too. That's a hormone that helps to induce sleep while also regulating your internal clock so that your body gets sleepy on somewhat of a schedule. So, if you're someone who has trouble falling asleep every night, you might want to have a handful of nuts about three hours before bedtime. It could help to lull you to sleep quicker (almonds have a good amount of melatonin in them, by the way).
Nut Sleep Hack: Almond Butter Recipe
5. Tart Cherry Juice
I dig cherries anyway, so it was super easy to make the transition over to tart cherry juice when I found out that it was a great way to get my body to feel calmer and more relaxed. Anyway, as far as its health benefits go, tart cherry juice (which is the kind of juice that is made from Montmorency cherries) is a solid source of fiber, protein, and vitamins A and C while also having a good amount of manganese, potassium, and copper in it too. The reason why tart cherry juice is a smart juice to add to your diet overall is that it can also help to reduce muscle soreness after working out, lessen arthritic and gout-related discomfort, promote brain health (thanks to its antioxidants and plant compounds), strengthen your immune system and lower your blood pressure as well.
Drinking a cold or even warmed-up cup of tart cherry juice is a fabulous sleep agent because it's rich in melatonin, tryptophan, and also anthocyanins (water-soluble pigments that give cherries their red color). The cool thing about anthocyanins is they can help your body to create even more melatonin while lengthening the amount of time that it remains in your system. Just make sure that it's 100 percent tart cherry juice. The cocktail stuff is loaded with sugar and since sugar is a stimulant, I'm pretty sure you can see how drinking it would be counterproductive like a mug.
Tart Cherry Juice Sleep Hack: Tart Cherry Sleepytime Elixir
6. Eggs
A food that is basically a multivitamin in each serving is eggs. They are super high in protein, they've got a good amount of vitamins A, B, D, E, zinc, folate, selenium, calcium, and zinc, and they are considered to be a "healthy fat" that can help to lower your cholesterol levels. Eggs also contain choline that can help to build healthy cell membranes, antioxidants that can improve your vision, and amino acids that can increase muscle mass and make your bones stronger.
And what will eating a hard-boiled egg or omelet in the evening do for you? Well, the white of an egg helps your body to produce more melatonin. Also, one of the amino acids that eggs have in them is tryptophan and well, you already know what that does.
Egg Sleep Hack: A Bedtime Beverage (with egg yolks, carob powder, maple syrup and more)
7. Hummus
As far as dips go, hummus is pretty cool. If you've ever wondered exactly what hummus is, it's a Middle Eastern dish that is made up of chickpeas, sesame seeds, olive oil, lemon juice, and garlic powder. A lot of vegetarians and vegans adore it because it's pretty off-the-charts when it comes to how much protein it contains. Plus, hummus is full of fiber, manganese, copper, folate, magnesium, iron, and zinc. All of these nutrients work together to help to fight body inflammation, keep your gut in good condition (since 80 percent of our immune system is in our gut, that's definitely a good thing), lower your blood sugar levels, reduce your risk for heart disease and also, since it's gluten, dairy and nut-free, if you've got a sensitivity to any of those things, you can enjoy hummus with absolutely no worries.
If you've ever had hummus and then found yourself yawning 30 minutes later, that's not a mere coincidence. Hummus is another food that has tryptophan in it and, thanks to the traces of Vitamin B6 that it also contains, eating it before turning in can help to regulate your internal clock so that your body is better able to maintain some sort of sleep schedule.
Hummus Sleep Hack: Easy Hummus Recipe
8. Honey
For as long as I live, I doubt I will ever get over how something as sweet as honey can be as good for our overall health and well-being too (plus, it never expires, did you know that?). Honey is really good for you because it's full of antioxidants and antibacterial and antifungal properties; ones that can help to lower your blood pressure, improve your cholesterol levels, suppress coughs (especially in children), clear up congestion, and can even help wounds and pimples to heal at a much faster rate.
The really cool thing about honey, sleep-wise, is that aside from the fact that honey helps melatonin to get to your brain at a faster pace, what I also learned a few years back, is honey also provides your brain with enough fuel to actually stay asleep. How? Well, about a teaspoon of honey before bedtime gives your liver enough energy to produce the glycogen (a form of glucose) that you need for the insulin levels in your body to raise enough for tryptophan to release from your brain and produce serotonin—a natural chemical that stabilizes your mood and helps to relax you. So yeah, if you've been feeling restless, a little bit of honey sweetness may be the solution to all of your sleep-related worries.
Honey Sleep Hack: Honey Butter Recipe9. Grapes
Something that I like to snack on throughout the day is grapes (frozen ones are especially bomb!). Believe it or not, grapes actually have their fair share of protein in them. They also have an impressive amount of vitamins A and K, copper, and fiber too. Plus, the antioxidants in grapes can help to prevent chronic diseases, their plant compounds can fight off certain cancer cells, the potassium in grapes can help to lower your blood pressure and cholesterol levels, and they also contain properties that can improve both your moods as well as your memory.
Since grapes are another fruit that is full of water (approximately 82 percent), that's one reason why they make the "help you to sleep" list. Yet, what really makes them dope is they contain melatonin and again, since that's a sleep-regulating hormone, well—how could you go wrong by snacking on a handful of grapes at bedtime?
Grape Sleep Hack:Grape Salsa Recipe10. Whole Grains
Whole oats. Whole wheat. Buckwheat. Millet. Quinoa. Brown rice. Popcorn. These are just a handful of examples of what's considered to be whole-grain food. So, if you're someone who likes to have a heaping bowl of oatmeal in the morning or to snack on popcorn while watching television, you're actually doing yourself a world of good. That's because whole grains contain the entire grain kernel—the bran, endosperm, and germ—so that you're able to gain all of the nutrients from the grain before it's been processed. This means that you're able to partake of a high amount of fiber, protein, antioxidants, plant compounds, zinc, iron, magnesium, manganese, and B vitamins that your body needs in order to maintain optimal health. Also, whole grains help to lower your risk of heart disease, stroke, and obesity.
The main thing that makes whole grains stellar in the help-you-to-sleep department is the magnesium that's in them. As it calms your nerves and muscles, it can also bind to your gamma-aminobutyric acid (GABA) receptors, so that you're able to remain in your sleep cycle without any disruption. How scientifically outstanding is that?
Whole Grain Hack: You can get 50 different recipes to create your favorite popcorn flavor here. Enjoy and sweet dreams, sis.
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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
Claudia Jordan, Demetria McKinney & Jill Marie Jones On 'Games Women Play' & Dating Over 40
What do you get when you mix unfiltered truths, high-stakes romance, and a few well-timed one-liners? You get Games Women Play—the sizzling new stage play by Je’Caryous Johnson that’s part relationship rollercoaster, part grown-woman group chat.
With a powerhouse cast that includes Claudia Jordan, Demetria McKinney, Jill Marie Jones, Carl Payne, Chico Bean, and Brian J. White, the play dives headfirst into the messy, hilarious, and heart-wrenching games people play for love, power, and peace of mind. And the women leading this story? They’re bringing their whole selves to the stage—and leaving nothing behind.
From Script to Spotlight
The road to Games Women Play started over 20 years ago—literally.
“This script was written 20 years ago,” Jill Marie Jones said with a smile. “It was originally called Men, Money & Gold Diggers, and I was in the film version. So when Je’Caryous called me to bring it to the stage, I was like, ‘Let’s go.’” Now reimagined for 2025, the play is updated with sharp dialogue and modern relationship dynamics that feel all too real.
Demetria McKinney, no stranger to Je’Caryous Johnson’s productions, jumped at the opportunity to join the cast once again. “This is my third time working with him,” she shared. “It was an opportunity to stretch. I’d never been directed by Carl Payne before, and the chance to work with talent I admire—Jill, Claudia, Chico—it was a no-brainer.”
Claudia Jordan joked that she originally saw the role as just another check. “I didn’t take it that seriously at first,” she admitted. “But this is my first full-on tour—and now I’ve got a whole new respect for how hard people work in theater. This ain’t easy.”
Modern Love, Stage Left
The play doesn’t hold back when it comes to the messier parts of love. One jaw-dropping moment comes when a live podcast proposal flips into a prenup bombshell—leaving the audience (and the characters) gasping.
Demetria broke it down with honesty. “People don’t ask the real questions when they date. Like, ‘Do you want kids? How do you feel about money?’ These convos aren’t happening, and then everyone’s confused. That moment in the play—it’s real. That happens all the time.”
Jill chimed in, noting how the play speaks to emotional disconnect. “We’re giving each other different tokens of love. Men might offer security and money. Women, we’re giving our hearts. But there’s a disconnect—and that’s where things fall apart.”
And then Claudia, of course, took it all the way there. “These men don’t even want to sign our prenups now!” she laughed. “They want to live the soft life, too. Wearing units, gloss, getting their brows done. We can’t have nothing! Y’all want to be like us? Then get a damn period and go through menopause.”
Dating Over 40: “You Better Come Correct”
When the conversation turned to real-life relationships, all three women lit up. Their experiences dating in their 40s and 50s have given them both clarity—and zero tolerance for games.
“I feel sexier than I’ve ever felt,” said Jill, who proudly turned 50 in January. “I say what I want. I mean what I say. I’m inside my woman, and I’m not apologizing for it.”
Demetria added that dating now comes with deeper self-awareness. “Anybody in my life is there because I want them there. I’ve worked hard to need nobody. But I’m open to love—as long as you keep doing what got me there in the first place.”
For Claudia, the bar is high—and the peace is priceless. “I’ve worked hard for my peace,” she said. “I’m not dating for food. I’m dating because I want to spend time with you. And honestly, if being with you isn’t better than being alone with my candles and fountains and cats? Then no thanks.”
Channeling Strength & Icon Status
Each actress brings something different to the play—but all of them deliver.
“I actually wish I could be messier on stage,” Claudia joked. “But I think about my grandmother—she was born in 1929, couldn’t even vote or buy a house without a man, and didn’t give a damn. She was fearless. That’s where my strength comes from.”
For Jill, the comparisons to her iconic Girlfriends character Toni Childs aren’t far off—but this role gave her a chance to dig deeper. “If you really understood Toni, you’d see how layered she was. And Paisley is the same—misunderstood, but strong. There’s more to her than people see at first glance.”
Demetria, who juggles singing and acting seamlessly, shared that live theater pushes her in a new way. “Every moment on stage counts. You can’t redo anything. It’s a different kind of love and discipline. You have to give the performance away—live, in the moment—and trust that it lands.”
Laughter, Lessons & Black Girl Gems
The show has plenty of laugh-out-loud moments—and the cast isn’t shy about who steals scenes.
“Chico Bean gets a lot of gasps and laughs,” Claudia said. “And Naomi Booker? Every scene she’s in—she’s hilarious.”
But the play isn’t just about humor. It leaves space for reflection—especially for Black women.
“I hope we get back to the foundation of love and communication,” said Demetria. “A lot of us are in protector mode. But that’s turned into survival mode. We’ve lost softness. We’ve lost connection.”
Claudia agreed. “We’re doing it all—but it’s not because we want to be strong all the time. It’s because we have to be. And I just want women to know: You can have peace, you can be soft. But stop bringing your old pain into new love. Don’t let past heartbreak build walls so high that the right person can’t climb over.”
Final Act: Pack the House
If there’s one thing this cast agrees on, it’s that this play isn’t just entertainment—it’s necessary.
“Atlanta is the Black entertainment hub,” Claudia said. “We need y’all to show up for this play. Support the arts. Support each other. Because when we pack the house, we make space for more stories like this.”
Games Women Play is more than a play—it’s a mirror. You’ll see yourself, your friends, your exes, and maybe even your next chapter. So get ready to laugh, reflect, and maybe even heal—because the games are on.
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Patricia "Ms. Pat" Williams has always marched to the beat of her own brutally honest drum — and that’s exactly what makes her so magnetic to watch. Whether she’s making us laugh until we cry on The Ms. Pat Show or now laying down the law on her courtroom series Ms. Pat Settles It, the comedian-turned-judge proves time and again that there’s nobody quite like her. Unfiltered, hilarious, and real to the core, she’s made a name for herself by turning her life’s journey — including the pain — into purpose.
Now in her second season of Ms. Pat Settles It, airing on BET and BET+, she’s not only delivering verdicts — she’s dishing out life lessons in between the laughs. The show feels less like your typical courtroom drama and more like your outspoken auntie running a court session at the family cookout, complete with celebrity jurors, petty disputes, and a whole lot of real talk. xoNecole sat down with Ms. Pat to talk about her wildest cases, balancing motherhood and fame, and why sleeping in separate bedrooms might just be the key to joy.
CASE CLOSED, BUT MAKE IT CHAOS
If you’ve ever tuned in to Ms. Pat Settles It, you already know the episode titles alone deserve awards. But when we asked Ms. Pat which case stood out most, she didn’t even have to think twice. “There was this one woman — Shay — who got out of federal prison and was working for her old bunkmate. But the bunkmate didn’t want to pay her!” she says, chuckling. “That girl came in the courtroom like a firecracker.”
It’s moments like those that remind viewers Ms. Pat isn’t just bringing the laughs — she’s giving people a platform, even if it’s a little messy. And if her court ever gets turned into a real-life franchise, we need Shay on the promo posters immediately.
WHEN THE CELEBS SHOW OUT
It’s already hard enough to get a word in with Ms. Pat running the show, but throw in a celebrity jury featuring Tamar Braxton, Ray J, TS Madison, and Karlous Miller? Whew. “I don’t even try to control them,” she laughs. “Thank God we have something called editing.” According to her, behind the scenes, things get wild — but that chaos is part of the magic. “People only see the cut-down version. What you don’t see is all of us losing it in real time.”
Still, Ms. Pat makes it work. The courtroom becomes a stage, but also a safe space for guests and jurors to show up as their full, unfiltered selves. “It was a wild season,” she explains. Let’s be honest — if your jury looks like a BET Awards afterparty, you might as well let it rock.
IF FAMILY COURT WAS REALLY A THING
Ms. Pat might wear the robe on screen, but at home, she’s still managing her own wild bunch. When asked what kind of case her kids would bring into her courtroom, she burst into laughter. “Oh, they’d be suing my oldest son for eating their food,” she says. “You know how you have that one roommate that eats up everybody’s food? I can see my oldest son getting sued for that..”
And let’s face it, we’ve all either been that sibling or have one. Ms. Pat says moments like that — the everyday family squabbles and real-life irritations — are what make her courtroom show so relatable.
THE VERDICT SHE WISHES SHE COULD REWRITE
Ms. Pat is known for keeping it real, even when the conversation turns serious. When asked if there was one “verdict” in her real life she’d change, she pauses for a second before answering. “I wish I had graduated high school,” she admits. “All my kids went to prom and I took all of their high school diplomas.”
“I wish I had graduated high school,” she admits. “All my kids went to prom and I took all of their high school diplomas.”
It’s a rite of passage in most Black households — your diploma doesn’t really belong to you, it lives at your mama or grandma’s house like a family heirloom.
HOW SHE STAYS GROUNDED
Between filming TV shows, headlining comedy tours, and running a household, Ms. Pat makes it very clear: she will find time to rest. “People swear I don’t sleep, but I do — I just knock out early and wake up early,” she shares. “And sometimes, I’ll just sit in my car.” She’s also a big fan of solo naps and mini getaways when things get overwhelming.
But one of her favorite forms of self-care? Separate bedrooms. “Me and my husband don’t sleep in the same room. That way, when I don’t feel like being bothered, I go to my space,” she laughs. She’s also found a new love for facials. “They’re addicting! I don’t need a lot — just sleep, a facial, and a little quiet.” Honestly? That’s a self-care routine we can get behind.
FROM PAIN TO PURPOSE
Ms. Pat’s story is one that’s deeply rooted in resilience — and she’s always been transparent about how her journey shaped her. Her advice to other Black women trying to turn their pain into purpose? Speak up. “You have to tell your story,” she says. “Because once you tell your story, you realize you’re not the only person that’s been through that situation.”
She adds that sharing your truth can be one of the most powerful things you do. “When you give a voice to pain so many other people who have that pain gravitate to you,” she says. “To heal, you have to speak out loud about it. What you keep inside is what eats you up.” Coming from someone who built an entire brand on truth-telling? We believe her.
WHAT’S NEXT FOR MS. PAT?
While Ms. Pat’s got her hands full with Ms. Pat Settles It and her comedy show, she hints there’s much more to come. “I got some stuff poppin’ that I can’t even talk about yet,” she teases. “But just know, like Kendrick [Lamar] said, we about to step out and show ‘em something.” That multi-genre deal with BET and Paramount is clearly working in her favor — and she’s not slowing down anytime soon.
She says one of her proudest moments in this chapter of her career is seeing things she once dreamed of finally come to life. “In this business, you never know what’s gonna work or what’s gonna stick. But now I’m working with a network that really understands me — and that’s special,” she says. “I feel seen. And I’m just getting started.”
Whether she’s in the courtroom cracking jokes or catching up on rest in her own sanctuary, Ms. Pat is living proof that success doesn’t have to come at the cost of authenticity. She’s rewriting the rules in real time — on her terms, in her voice, and for her people. As she continues to turn pain into purpose, laughter into legacy, and everyday mess into must-see TV, one thing’s clear: Ms. Pat is in her prime. And we’re lucky enough to watch it unfold.
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