Cancer prevention starts with self-care—5 tips for your Friday night

Feb 17, 2026

When the temperature drops and staying home sounds better than braving the cold, a few self-care habits can turn an ordinary evening into a restorative one for you and your health. Here’s our go-to guide for your next night in:

1. Prepare and cook a healthy dinner

Start your evening with a nourishing, feel-good meal—something warm, hearty and packed with nutrients. Aim for a balanced plate with a lean protein, vegetables or fruit, and a whole-grain or plant-based side. Cold weather favorites like soups, roasted veggies, stir-fries and warm grain bowls are not only comforting but can be filled with cancer-fighting ingredients like leafy greens and fiber-rich grains. Enjoy the preparation and the meal itself by taking your time and setting the tone for a calm night ahead.

2. Take a shower or bath

Next, transition out of the hustle and bustle of the day with a warm shower or bath. Heat can help relax your muscles, ease tension and calm your mind. Choose your favorite scented soaps or body washes that bring you joy and will help you relax. If you’re taking a bath, elevate it with a bath bomb, Epsom salts or essential oils for an at-home spa moment.

Showers or baths are also convenient times for you to become familiar with your body—like your breasts, testicles o piel—and pay attention to how it looks and feels. Being self-aware of what “normal” means to you will help you notice when something changes or feels different.

3. Do all the skincare essentials

Your nighttime skincare routine is a small act of self-care that can make a big difference. Cleanse away the day, apply your favorite serums or moisturizers, and treat yourself to a hydrating face mask or eye patches.

While focusing on your skincare steps, be sure to take a few moments to check your skin for anything that looks out of the ordinary. Follow the ABCDE rule for a thorough skin check, and if you notice a spot that is changing in color, size or shape, one that is bleeding or one that looks different from other spots you have, talk to your dermatologist.

4. Make yourself a bedtime treat

No cozy night in is complete without a calming bedtime treat. Choose something warm and soothing, like a cup of herbal tea or a homemade hot chocolate or hot cider. You can even try the viral “sleepy girl mocktail,” with cranberry juice and your favorite flavor of sparkling water.

If you want something to nibble on, go for a light snack like yogurt with fruit, whole-grain crackers with cheese or apple slices with nut butter. The goal is comfort without heaviness—something that helps you unwind and signals to your body that it’s time to relax.

5. Move away from your screens

Finish the evening by putting down the screens, even if it’s just for a few minutes. Giving your eyes and brain a break from blue light can really improve the quality of your sleep. Pick up your favorite book and read a few pages or chapters and let your body naturally slow down. Or take the time to do some gentle stretching or yoga to relax your body and drift into the end of your night, without rushing or overstimulating yourself.

Whatever your ideal night at home looks like, take a moment to think about what truly helps you unwind and feel restored. These small habits can prepare you for a great night’s sleep so you can wake up ready to tackle the day and stay ahead of cancer.