If someone were to ask me about the part of my body that I have neglected the most over the years, I would probably have to say that it was my scalp. Hell, with the amount of permanent hair dyeing and texturizing that I used to do once upon a time, that would be enough “scalp abuse” to prove my point.
I know this to be the case because once I stopped applying harsh chemicals to my hair (which includes my scalp), I went through about a year-and-a-half of scalp flaking that was totally out of control. A hairstylist told me it was my scalp actually recovering from all of the trauma that I had sent it through. Then, when I started scalp detoxing (check out “Treat Your Scalp To A Little Bit Of Detoxing This Weekend”) — that’s when I knew that I had to get better about taking care of the foundation of my hair: my scalp.
If that’s something that you’d like to get better at doing as well, I will share with you some of the things that I’ve been intentional about doing that have done a world of good as far as scalp maintenance is concerned. If you do these things consistently, whether you deal with dry scalp, dandruff or you simply want to see your hair thrive more, I can almost guarantee that you will see a noticeable improvement in a matter of a couple of months.
1. Eat More Antioxidants
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Whenever you hear someone talk about the importance of having antioxidants in your system, it’s probably in the context of relying on them to boost your immune system. However, there are several reasons why they’re also really good for your scalp and hair as well. Antioxidants help to fight off free radicals, boost blood circulation to your scalp, protect your hair and scalp from UV damage, reduce hair shedding, promote healthy hair growth, and even make your hair appear fuller.
Foods that are full of antioxidants include citrus fruit, berries, spinach, broccoli, carrots, kale, cabbage, sweet potatoes, onions, and cinnamon…so, the next time you’re at the grocery store, do your scalp a solid and pick up a few of ‘em.
2. Up Your Vitamin B12 Intake
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As I’ve gotten older, something that I’ve been intentional about doing is taking a vitamin B12 supplement. Holistically, it’s a nutrient that’s beneficial because it helps to preserve the health of blood and nerve cells. Also, vitamin B12 is good for you because it can reduce depression-related symptoms and give you more energy.
Your scalp and hair will enjoy you getting more B12 into your body because there is a direct connection between having a vitamin B12 deficiency and experiencing hair loss. Since it also has been known to soothe eczema-related symptoms (and scalp eczema is indeed a thing; it’s usually called seborrhoeic dermatitis) — that’s all the more reason to take a supplement yourself and/or eat more B12-enriched foods like eggs, salmon, yogurt, turkey and mushrooms.
3. Try All-Natural Shampoo Bars
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Something that I’ve been shampooing my hair with, for a few years now, is shampoo bars. They tend to have more natural ingredients in them. They are gentler on my hair. They last longer than the kind of shampoo that comes in a bottle. They take up less space. They also seem to keep more moisture in my hair, which is always a major perk. And since so many of them do not have the same kind of harsh ingredients that many commercial brand shampoos have, this means that your scalp doesn’t have to stress out on wash day.
If you’ve never gone this cleansing route, my two cents would be to do some online window shopping on Etsy. If you go to the site and put “Black-owned shampoo bars” in the search field, you’ll be amazed by how many all-natural ones you will have to choose from.
4. Do an Herbal Scalp Rinse
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If you’re looking for a quick and inexpensive way to pamper your scalp and hair, how about an herbal rinse? It’s probably the most effective way to get the herbs that come from teas into your hair. For instance, nettle tea is great for treating hair breakage, ginseng tea strengthens hair, green tea stimulates hair growth, gooseberry tea fights off free radicals, and lavender tea is great at promoting a healthy scalp. Based on whatever your scalp and hair needs at the time, you can apply one tea or create a combination.
My advice would be to get some loose-leaf teas, steep them for like 30 minutes, allow them to cool and sit for a couple of days in mason jars (don’t pour the tea into the jars until after the tea has become lukewarm in temperature) and then rinse your hair with it after shampooing and conditioning it. Let the mixture sit on your hair for 10 minutes, and rinse with cool water. You can find some more info on herbal rinses here. Etsy is also a place where you can find just about any loose-leaf herb that you can think of. Again, go to the site, put “loose-leaf herbs” in the search field, and be prepared for your mind to be blown.
5. Wash with Lukewarm or Cool Water Only
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Very few things feel better than hot water running from the scalp to the feet while taking a shower. Problem is, hot water can be very drying to your skin, and your scalp is no exception — and a dehydrated scalp can cause all types of issues in the long run. That’s why it really is best to wash your scalp and hair in lukewarm water and then rinse it in cool or cold water. Cooler temperatures will keep the natural sebum that’s on your scalp in balance, add moisture, reduce dandruff, increase blood circulation, and add shine to your hair strands from your roots to your ends.
6. Make a DIY Tea Tree Oil Serum
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If dandruff is something that you struggle with or you simply have moments when your scalp is itchy, and it’s irritating the entire crap outta you, try some tea tree oil. Its super potent antibacterial, anti-inflammatory, antiviral, and antifungal properties make it great for treating acne and dermatitis, and it is a powerful ingredient in all-natural deodorant and mouthwash, too. Because tea tree oil is so good at treating fungal issues, that’s why it can reduce dandruff irritation and flaking.
What I personally like so much about it is that, even though this oil will help to get rid of inflammation, itching, and fungus-related drama, it doesn’t dry out my scalp in the process. In fact, it actually helps to moisturize it; just make sure that you add a carrier oil to it because, again, it’s potent and nothing to play with.
7. Create a Scalp Scrub Too
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Okay. Sit and think about how many hair products you use in just a week’s worth of time. Then, think about how much sweat probably transpires as well. Those two things alone should make you want to scrub your scalp on wash day, right?
Something that’s awesome about applying this particular tip is scalp scrubs are a wonderful way to exfoliate your scalp, remove product build-up, unclog your scalp’s pores/hair follicles, soothe an itchy scalp, and get rid of any dandruff flakes that you may have.
There are plenty of scalp scrubs on the market that you can use (like the ones that InStyle provided here and Byrdie offered up here). Personally, I like to make my own. A homemade scrub that I can cosign on is featured right here. Also, if you want to learn more about scalp scrubs and why they are super beneficial overall, check out the YouTube video on Curly Chemistry’s channel here; she breaks it all the way down.
8. Massage with Peppermint Oil
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Did you know that if you have a headache or any type of muscle or joint discomfort, applying some peppermint oil can bring about some much-needed relief? Not only that, but it’s the kind of oil that’s good for treating coughs, shortening the lifespan of colds, and reducing stress (via aromatherapy). Your scalp could definitely benefit from a peppermint oil massage because the menthol that’s in it helps to increase blood circulation to your scalp so that your hair follicles are able to receive more of the nutrients that they need.
Also, if you happen to be like me and you struggle with a dry and itchy scalp from time to time, peppermint oil can moisturize and soothe itchiness simultaneously.
9. Use Grapeseed Oil for Oily Scalp and Jamaican Black Castor Oil for a Dry or Itchy Scalp
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The people who say that you shouldn’t oil your hair or scalp? Yeah, I totally ignore them. Scalp is still skin, and if the skin on the rest of my body needs moisture, why wouldn’t my scalp require it, too? The key is to use the kind of oils that will benefit your scalp the most. For instance, if your scalp is naturally oily, grapeseed oil is a lighter oil that’s full of vitamin E that will moisturize without weighing your hair down. Another benefit is it helps to fight frizz; plus, it’s a great complement if your hair happens to be on the finer/thinner side.
On the other hand, if your scalp is dry (and/or your hair is thick), the omega-6 and omega-9 fatty acids that are found in Jamaican black castor oil can do wonders when it comes to deeply nourishing your scalp, increasing blood circulation to it and strengthening your hair while reducing breakage on a pretty significant level. Yeah, your scalp and hair oil can definitely go hand in hand — the type of oil and not going overboard with the amount are the keys to making oil work in your favor.
10. Read Product Labels
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You’ve probably heard somewhere that 60 percent of what you put onto your skin can be absorbed into your bloodstream. While many health and skin professionals agree that it’s a conclusion that is an exaggeration, what is irrefutable is your skin does take in some amount of what you put onto it — I mean, you do have pores, after all. So, for the sake of your scalp, your hair, and your health overall, put in a bit of time to check out the labels of the hair products that you’re considering before purchasing them. Sulfates and alcohol will dry out your hair and scalp.
Parabens have been linked to cancer (because they mimic estrogen). Synthetic fragrances can irritate your scalp. Phthalates, which oftentimes create the fragrance in products, can increase your risk of heart disease. Yeah, it might take a couple of more minutes to read the fine print on hair care bottles — oh, but think about the good you’ll be doing, from head to toe, if you do. Especially as far as your scalp’s health and well-being is concerned. And isn’t it deserving? Indeed.
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A big part of the clarity that is coming through this month is due to Neptune going direct in Pisces on December 10, after being retrograde here since July. With Neptune now direct, we are able to see our inspiration and creativity a little more clearly, providing the perfect energy for dreams and manifestation to be built upon. The smoke is clearing, and it’s up to you to decide what you want to do with this newfound clarity that this transit is bringing. Mercury also moves back into Sagittarius on December 11, which is great for communication and clarity, and the adventures you were trying to see through at the beginning of November come around for you again with greater purpose and support.
On December 15, Mars enters Capricorn until the end of January 2026, and this is the extra push we need to make important changes and to be on the path towards greater abundance, stability, and prosperity. Mars in Capricorn takes care of business, and we have extra energy at our disposal during this time to do so. This transit is an ideal time to focus on your career or financial goals for next year and to start putting some of these plans into motion now. A few days later, we have the New Moon of the month, which will be in Sagittarius on December 19, and this is the perfect New Moon to manifest.
The energy is high, magic is in the air, and it’s all about moving forward with the new beginnings that are inspiring you and bringing you joy to think about right now.
Capricorn Season officially begins on December 21, and this earth sign energy is how we heal, gain closure, and build new foundations in our world. With Venus also moving into a Capricorn a few days later, there is something about peace, prosperity, and security that we are gaining in life and in love as we close out the year, and this is what we need right now. This month is about reflecting on what was, letting go of old hurt, and renewing. December is an ending and a new beginning in one, and there is magic in this space to be created.
Read for your sun and rising sign below to see what December 2025 has in store for you.
AriesKyra Jay for xoNecoleARIES
December is a full-circle moment for you, Aries. You are seeing the gifts in your world and have a lot of gratitude for the way things have come about for you as of late. There are culminations in your world that are providing you with more abundance, stability, and community, and you are exactly where you are meant to be this month. With the Sun in a fellow fire sign and in your 9th house of travel for most of the month, December is a good time to get out of your comfort zone, explore the world around you, and get your body moving.
Mars, your ruling planet, also makes a change and moves into Capricorn on December 15, which will fuel your inspiration and power in your career space. You are making a lot of professional progress as we close out the year; however, make sure to be more mindful of your competitive drive right now. The New Moon on December 19 is the perfect opportunity for you to create some new plans and goals when it comes to traveling, education, and where you want to gain some new inspiration in your world. Overall, this is a month of things coming together for you serendipitously.
TaurusKyra Jay for xoNecoleTAURUS
December is about trusting your intuition, Taurus. You have a lot on your mind this month, and it’s best to delegate, communicate, and allow yourself some relief by opening up to someone and not feeling like you have to hold everything in. As we begin the month, we have a Supermoon in Gemini happening in your house of income, and the plans and projects you have been building here come to fruition for you now. This is the time to gain clarity on your financial world and to take a look at what spending habits you want to let go of here as well.
With Venus in your 8th house of shared resources for most of the month, you are doing a cleanse on your commitments, partnerships, and business ventures. You are taking a look at what you want to dedicate yourself to in the future, and what commitments you may need to let go of now in order to be in the space you truly want to be, both financially and within some of your relationship dynamics. Before we end the month, we have a New Moon in this same area of your chart, and it’s time to look at the opportunities that are presenting themselves and to trust your internal guidance system to lead you forward.
GeminiKyra Jay for xoNecoleGEMINI
You are moving forward fearlessly this month, Gemini. December is your month of love, passion, and dignity, and you are owning the light that you shine. We begin the month with the last Supermoon of the year, happening in your sign, and you are stepping up to the plate. You are showing up, owning how much you have grown this year, and allowing yourself to heal while also acknowledging that you have done your best and you deserve to have fun in the midst of the changes you are creating.
Mercury, your ruling planet, is officially out of retrograde, and you can use this energy to the fullest potential now. With Mercury in your 7th house of love, it’s time to speak from the heart and to talk about the things that matter and that are inspiring you right now to your loved ones. You never know what kind of epiphanies you may have when you open up the conversation to others. Before the month ends, you have a New Moon in this same love area of your chart, and this New Moon is all about manifesting romance, commitment, and abundance in your world.
CancerKyra Jay for xoNecoleCANCER
December is an opening for more love, more joy, and more freedom in your life, Cancer. You have come to a place where you hold so much gratitude in your heart for where you are today and where your heart is shining, and things come together for you with more ease right now. With the Sun in your 6th house of health, work, and daily routines for most of the month, you are getting your ducks in a row while also putting more energy and effort into taking care of yourself, your priorities, and your well-being. This month surprises you in many ways, and it’s because you are showing up.
Mars and Venus both move into your house of love, relationships, marriage, and abundance this month, and you are making strides in your love life. You have both of these opposing forces on your side and are being recognized for the love you are while also receiving the love you want. This month, overall, is about focusing more on the positives in your world and letting your heart have its joy. Before December comes to an end, there is a New Moon in Sagittarius, and this is the perfect opportunity to create the plans you want to see through next year, especially when it comes to your work life, colleagues, business ventures, and health.
LeoKyra Jay for xoNecoleLEO
The scales of karma are balancing, and they are balancing in your favor this month, Leo. December is your month of truth, and of seeing it clearly in your world. The Sun is in your house of romance, pleasure, and happiness for most of the month, and it’s time to relax, be in the present moment, and allow what is meant to be, to be. With a Supermoon in your 11th house of manifestation as December begins, this is a powerful month for seeing your dreams come to fruition, and for feeling like the intentions you have set this year are finally here for you now.
Mars also moves into your 6th house mid-month, and this is the perfect energy to have to move into the new year. You have extra energy at your disposal right now and are feeling fearless with what is possible for you and your daily routine. Before the month ends, we also have a New Moon in a fellow fire sign, Sagittarius, and this is a breakthrough moment for you and your heart. December, overall, wants to show you how loved and supported you are and will be doing so in magical, unexpected, and concrete ways.
VirgoKyra Jay for xoNecoleVIRGO
December is a month of victory, Virgo. You are showing up and experiencing some new successes in your world that move you forward on your path in life. With a Supermoon in your 10th house of career as we begin the month, the effort and intentions you have made this year come into full bloom, and you are being recognized for who you are and the good work you have done. This month is all about showing up and allowing yourself to be seen and loved, knowing that you deserve the support and opportunities you are receiving.
Mars moves into Capricorn on December 15, which brings the passion and excitement into your love life, hobbies, and little pleasures in life that light you up. You want to have fun this month and are going to be walking into the new year with this fearless, happy, and spontaneous energy within you. Before the month ends, Venus also enters Capricorn, and in this same area of your chart, you have a lot to look forward to and believe in right now. Overall, December wants you to be happy and will be doing everything possible to make that happen for you. This is your month to shine, Virgo.
LibraKyra Jay for xoNecoleLIBRA
December is a month of opportunity for you, Libra. New doors open, and you are financially making breakthroughs this month because of it. December begins with a Supermoon in your 9th house, and you are getting a clearer view of where you have been making strides in your life and how it has all brought you here to this present moment of freedom. This month is showing you what happens when you are fearless with your purpose and when you believe in yourself and what you are worthy of.
Moving further into December, Mars moves into your 4th house of home and family mid-month, and you are closing out the year in your safe spaces. You are spending more time with your loved ones and taking the time to quiet your mind and listen to what your heart has been telling you. Before the month ends, we have a New Moon in Sagittarius, happening in an area of your life that deals with communication. This is a great time for getting the answers you have been looking for and for feeling more clear-headed and confident about the decisions you are making as you move into the new year.
ScorpioKyra Jay for xoNecoleSCORPIO
Patience is a virtue this month, Scorpio. December is all about remaining patient and vigilant with what you are creating in your world, and knowing that the universe has your back. It’s time to be reminded of the power of hope, and this month is an opening to greater clarity in your life. There is a lot of energy in your financial zones right now, and this is providing you with new opportunities and new insight; however, the speed at which things come about for you may feel daunting. Keep your head up and eyes focused on what you want and know that you are more than worthy of receiving it.
With Mercury in your 2nd house of income this month, December is a good time to plant new seeds and to think about where you want to be financially a month from now or even a year. This month is asking you to think bigger and to think more long-term so that you can set the appropriate plans into motion now. We also have a New Moon in your house of income before the month ends, and this is when you will see more of your dreams come to fruition in this area of your life, and have more opportunities to build. Overall, December will be teaching you a lot, Scorpio.
SagittariusKyra Jay for xoNecoleSAGITTARIUS
Sagittarius Season is here, and there is a lot in store for you this month, Sag. December is all about what you are dedicating yourself to. It’s about setting your intentions and putting the work in to back up your dreams, and about getting things in order so that when the new beginnings come, you are ready for them. The Sun and Venus are in your sign for most of this month, and there are a lot of eyes on you right now. You have the potential to create a new beginning for yourself, and it’s time to invest in yourself, your love life, and your dreams.
Mercury moves into Sagittarius on December 11, and this is giving you another opportunity to see through some of the plans that you had initiated in November. Mercury was retrograde in your sign last month, and there may have been some disruptions to your vision and plans for the future, and now this energy is turning around for you. Before the month ends, we also have a New Moon in Sagittarius, and you are walking through new doors fearlessly. You are catching others by surprise by your growth this month, and you are thinking a lot about your purpose, future, and plans for the new year.
CapricornKyra Jay for xoNecoleCAPRICORN
December is all about the vision, Capricorn. You are moving through a lot of changes and transformations this month, yet they are giving you a chance at a new beginning in the process. You are focused more on the future and what goals you want to manifest for yourself right now, and are ready to let go of what hasn’t been working for you. With the Sun in your 12th house of closure for most of December, this is your time for healing, but remember, healing doesn’t have to be isolating or boring; you can thrive while you renew, and you are this month.
Mid-month, the excitement picks up for you, and you are feeling more energized than you have in a while. Mars moves into Capricorn until the end of January 2026, and you are being proactive with your goals, intentions, and passions. You are a force to be reckoned with this month, and you are making things happen for yourself with confidence. Capricorn Season officially begins on December 21 this year, and this is definitely speeding up your healing process. You are breaking free from what was, and with Venus also moving into Capricorn before the month ends, you are leaving this year in high spirits and with love opening a new door for you.
AquariusKyra Jay for xoNecoleAQUARIUS
December is all about community, creativity, and manifestation, Aquarius. This is the month to work together with others to help bring your dreams to life. You are in a space of inspiration, empowerment, and beauty, and are creating more of this energy around you and in your world. Look out for what support comes your way this month and know that you don’t have to do everything alone to succeed. With the Sun in your 11th house of manifestation and friendship, your intentions are coming to fruition, and it’s time to celebrate with the people you love and to own how far you have come this year.
On December 19, we have a New Moon in Sagittarius, lighting up your life in all of the best ways possible. This is your New Moon of freedom, victory, and magic, and you are seeing new beginnings appear that you were once just hoping for. Before the month comes to an end, Venus moves into your 12th house of closure, and after an active and successful month, you are ready to relax, heal, and give your heart some of the attention it has been asking for. You are moving into the new year with the need to release and renew what hasn’t been working in your relationships, and you are finally ready to.
PiscesKyra Jay for xoNecolePISCES
December is a big month for you, Pisces. You are making some huge accomplishments this month, and are feeling like everything you have been through this year has been worth it for these moments that are coming to fruition for you now. The Sun is in your 10th house of career and reputation for most of the month, and this is where a lot of your focus is right now. You are claiming your successes and putting yourself out there in ways that not only serve you, but that inspire others as well.
Neptune officially goes direct on December 10, after being retrograde in your sign since July, and you are finally seeing things a little more clearly. You are feeling renewed inspiration and passion in your life, and your intuition is your strongest asset right now. Before December comes to an end, we also have a New Moon in your 10th house of career, and what happens now not only changes things for you in the present, but it also opens new doors and what is possible for you in the new year as well. Overall, you are on top of your game this month and are owning the joy and empowerment you feel.
Featured image by Kyra Jay for xoNecole
You see the title of this piece. Unfortunately, it is not an exaggeration. If you give me a moment, I will try to explain what is going on and how you should move, going forward, if melatonin is something that you have been relying on in order to get a good night’s rest.
What Is Melatonin?
GiphyOkay, so what exactly is melatonin? It’s actually a hormone in your system that your body produces in order to regulate your circadian rhythm/sleep cycle. Since melatonin tends to kick in 1-3 hours before you turn in at night, that is actually why “losing an hour” (of sunlight) during this time of the year (check out “Is The Drama Of The One-Hour Time Change All In Your Head?”) can throw off your sleep patterns a bit.
If your body doesn’t seem to have enough melatonin naturally, you might find yourself taking a melatonin supplement in order to increase your melatonin levels, although it should go on record that melatonin is also used to treat seasonal depression; a form of reflux disease (GERD); migraines and headaches; fibromyalgia, and even certain types of anxiety. Melatonin also has a reputation for helping to regulate menstrual cycles and slow down the aging of skin and hair. Something else to keep in mind? When melatonin is in supplement form, oftentimes, it is synthetic, which means that it is made in a lab.
Okay, so clearly, melatonin is needed and, as a supplement, it has its benefits.
Then there is the other side of the story. One that just recently came out.
Why Is the Supplement Currently a Cause for Alarm?
GiphyGeeze. There really is no telling how many times I have shared one of my all-time favorite quotes in my content here: “The excess of a virtue is a vice.” Aristotle is the author and it is so very true — including when it comes to melatonin usage. Because here’s the deal: If you are relying on a melatonin supplement to get some sleep, it’s important to note that most health experts say that you shouldn’t take it for more than 1-2 months, tops.
One reason is because melatonin shouldn’t be a “solution” to your sleep problems, so if you can’t get rest without it after several weeks, it really is time to see your doctor. Another reason is because melatonin supplements do have some potential side effects including nausea, vomiting, irritability, restlessness and disorientation. And then there is what has recently come out about it: the possibility of heart failure and even death.
Wild, right? Here’s the deal about that. Did you know that, according to the American Medical Association, the FDA doesn’t regulate most supplements? So, in the case of melatonin, specifically, while one brand might contain a certain amount of it, another may have a ton more. And when someone uses melatonin, consistently, for 12 months or more, they put themselves at a whopping 90 percent increase of heart failure over those who don’t take the supplement at all (the same goes for individuals who have two melatonin prescriptions filled within 90 days of each other vs. those who don’t). Something else to keep in mind? People (involved in the study) who took melatonin were 3.5 times more likely to be hospitalized for heart failure than those who don’t use the supplement too.
Since this is relatively new research, experts are trying to get to the root of why all of this is the case; however, one cardiologist did say that sometimes insomnia itself is the result of an underlying health issue; sometimes one that has to do with one’s heart. So, taking melatonin might further mask a health problem that needs to be immediately addressed. Sleep apnea is one that he mentioned.
These are pretty alarming results, no doubt. Now does this mean that you should avoid melatonin like the plague altogether? Eh. It’s more like you shouldn’t be using it for more than a couple of months. You should talk to your doctor if you are “treating” your sleep issues with it. And it’s always best to find more natural approaches to getting things that you need into your body. When it comes to melatonin, specifically, I’ve got a few ideas.
Other Ways to Get More Melatonin into Your System
GiphyOkay, so what are some other approaches to getting melatonin into your body?
Eat foods that are high in melatonin. Some of them include almonds, fish, milk (which is why a cup of warm milk tends to help), mushrooms, grapes, pineapples and eggs.
Stay in the light as much as possible during the daytime. Something that I like is for it to be rainy, dark and cold (whatever haters — LOL). That’s why I had to adjust the twinkle lights in my living room during the daytime because your natural melatonin levels react to darkness. So, if you’re in the dark all day, that can have your levels all over the place come nightfall.
Make sure that your room is hella dark. Remember what I just said about darkness? Well, even dim light can suppress your melatonin levels. This includes your phone’s screen, okay? So, when it’s time to go to sleep — the darker your room is, the absolute better.
Go easy on the java. It doesn’t really make sense to drink coffee at night since it’s a stimulant; however, even if it’s your jam throughout the day, 1-3 cups should be your limit and definitely earlier in the daytime. The reason? Some studies reveal that caffeine has a way of lowering your natural melatonin levels.
Have more sex. I don’t know too many people who don’t have a GREAT night’s sleep after sex. One reason why is because certain hormones within the body increase during the act; one of them is — yep, you guessed it — melatonin.
5 Other All-Natural Sleep Supplements to Consider
GiphySo, now that we’ve unpacked the current issue with melatonin supplements, if you’re wondering if there are any other sleep-based alternatives for you to consider, the answer is “yes” and here are a few of ‘em.
1. Magnesium. Something that I am forever going to be a fan of is the combination of magnesium, calcium and zinc. All work together really well to calm your nerves, so that you can sleep more soundly. When it comes to magnesium, specifically, it helps to regulate your natural melatonin levels while also relaxing your muscles, so that the quality of your sleep improves.
2. Vitamin D. Vitamin D makes the list because there are studies which say that vitamin D deficiencies are linked to certain sleep disorders. This makes sense when you factor in that vitamin D helps to create natural melatonin, it helps to keep your circadian rhythm where it needs to be and it also reduces bodily inflammation (which can also affect sleep patterns).
3. CBD Oil. Although the FDA doesn’t (currently) consider CBD oil to be a supplement, it tends to be marketed as one which is why it also made the list. Since cannabidiol (CBD) is widely used for to bring relief to pain and anxiety, that is why many enjoy using it as a sleep agent as well.
4. Roman and German Chamomile. Did you know that there are different forms of chamomile? Well, the ones that help with sleep (most) are Roman and German. That’s because both contain a flavonoid called apigenin that has a sedative effect to it. When it comes to this suggestion, individuals oftentimes prefer it in tea form.
5. Glycine. If you’ve never heard of glycine before, it’s an amino acid. When it comes to sleeping, a lot of people like it because it’s been proven to help you fall asleep faster, it soothes your muscles and joints and it also helps you to stay asleep once you fall asleep.
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I know that reading something like this can potentially freak you out. Again, if you’re not downing melatonin like candy and you’re not on it for months and months at a time, you should be fine. If you are on edge, hit up your doctor; they will be happy to explain things further and deeper, I’m sure.
In the meantime, if melatonin is your thing — moderation, please.
After all, the supplement was supposed to be a temporary “fix.” Never a permanent cure.
Which is really what the study is reminding us of.
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