Wanna Know How To Survive The Awkward 'Growing Out Phase?' Here Ya Go.

If there’s one thing that I’ve pretty much become an expert in without really wanting to be, it’s how to get through certain things when it comes to learning more about natural hair. Take that wretched growing-out phase, for instance. When you’re ready to go from uber short to something that’s, say, past your chin, getting from Point A to Point B can feel like your own personal hell — if you don’t know what you’re doing.
If you’re looking at the monitor (or phone screen) and are aggressively nodding your head up and down because that is exactly where you find yourself these days, help is on the way. I’ve got 12 things that you can do to make growing out your hair not feel like pure torture; things that I can personally vouch for because I’ve tried it and succeeded with each and every one of ‘em.
1. Stop Watching the “Stove”

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Pretty much all of us have heard some elder in our family say that a watched pot never boils water. With the kind of personality I have, I’ve tested that theory (LOL). For me, it’s not watching water heat up that drives me up the wall, it’s opening the oven over and over again while baking something that drives me batty. And here’s the thing — how counterproductive is it to do that anyway, since opening the oven lets heat out, making it even more challenging for whatever is trying to bake…finish?
I’m pretty sure you can see where I am going with this, right? Listen, the reality is that your hair is pretty much only going to grow between ¼” – ½” a month. That’s it. The goal is to do all that you can to retain the length as it comes in. So, if you’re about to embark on growing your hair out and you think that playing a game of stare-down with it is going to accomplish something — all that’s gonna do is piss you off, and stress does nothing helpful when you’re trying to have healthy hair. Stop watching the stove, sis. Stop watching the freakin’ stove.
2. Do Consistent Scalp Massages
The reason why I’ve pitched and written articles about scalp care (check out “10 Things Your Scalp Has BEEN Waiting For You To Do” and “Treat Your Scalp To A Little Bit Of Detoxing This Weekend”) is because, I basically had to learn the hard way that, since my scalp is my hair’s foundation, I need to be uber proactive about taking good care of it. One way to do that is by giving it weekly massages.
Scalp massages increase blood flow to your hair follicles, help to strengthen and even thicken your hair strands, and lower stress and anxiety levels (including stressing over growing out your hair). And since stress is directly linked to hair loss and gray hair, the more scalp massages, the better, chile.
Some quick tips on how to massage your scalp properly and effectively here.
3. Enjoy Protective Styles. Don’t (Solely) Rely on Them, Tho.

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One of my favorite quotes is, “The excess of a virtue is a vice;” I believe that Aristotle originated it. That said, you’ve already peeped the header for this tip, so you already know where I’m going with it, right? As much as I’m a fan of protective hairstyles (check out “This Is Your Summertime Protective Style Cheat Sheet,” “This Is How To Know Your Protective Style Ain't Workin'”) — and wigs qualify, by the way (check out “This Is The Way To Properly Care For Your Hair While Rockin' A Wig”) — I also know that they weren’t supposed to be in our hair for more than 6-8 weeks at a time (tops).
Between the tension of tight braids and twists, our scalp needing some TLC, ends needing to be trimmed, and hair simply needing to REST — whether it’s box braids, crown braids, lace fronts, sew-ins, passion twists, faux locs…whatever you’ve got goin’ on, chile, if your ultimate goal is growth, you can’t be living in a protective style 365 days out of the year. It’s counterproductive at best and damaging at worst. So yeah, find ways to enjoy your hair without constantly relying on protective styling. Sometimes wearing them? Cool. All the time? Not cool.
4. Master How to Naturally Stretch Your Tresses
If your hair is 4-type, congrats! The reason why I say that is because, although you have the tightest curls (which can make it feel like your hair is never growing), you also have the most versatility; especially when it comes to getting through the growing-out phases. Don’t believe me? When you get a chance, go to YouTube and put “stretch 4-type hair” in the search field to have your mind blown (some examples are here, here, and here)!
It really is amazing how many of us can think that, just because our curls aren’t loose, we’re not gaining inches when that typically couldn’t be further from the truth. So, while it really is a good idea to keep hair manipulation down to a minimum, if you want to stretch out your tresses in order to stay motivated, get into braiding, banding, or stretching out your wash ‘n gos AFTER they are dry.
Knowing that there are heatless (meaning less damaging) ways to have longer hair? How liberating is that?
5. Take Wash ‘n Gos Up a Notch

While I was watching a video by a YouTuber by the name of Tiana Michelle talk about how she does her own wash ‘n gos, it reminded me that I need to get more into that (once the weather warms up a bit). If you happen to be on a natural hair journey, wash ‘n goes are great because, not only do they not require a ton of work or upkeep, but they can also teach you how to embrace your hair’s natural curl pattern.
The key is to use the best products — ones that complement your own hair texture. And yes, that can take a bit of trial and error, but it’s ultimately worth it to discover what they are. Some that I know naturalistas are fond of include Camille Rose Naturals Curl Maker, Mielle Organics Pomegranate & Honey Coil Sculpting Custard, tgin Honey Whip Hydrating Mousse, Uncle Funky's Daughter Curly Magic Curl Stimulator, and The Doux Bee Girl Honey Curl Custard.
6. Don’t Let Up on Leave-In Conditioning
You’ve probably heard that one of the reasons why it’s easier for other ethnicities to retain length is because it’s easier for their hair to keep moisture in it. Why? Because when strands are straighter, the natural sebum that flows from our scalp is better able to coat our strands from root to tip.
This means that since our hair has a curlier texture, we have to put a bit more effort into keeping it hydrated; one way to do that is by applying a leave-in conditioner.
What I tend to do is apply one as the final move on wash day and then apply more on the ends of my hair before braiding it up; I will also put some on the tips when I’m wearing my hair out. I’ll admit that it’s also a bit of trial and error to figure out which leave-in works best for you. Two that I like a lot are Mielle’s Pomegranate & Honey Leave-In Conditioner (it’s super light and deeply penetrating at the same time) and a chebe powder butter that I found on Etsy (you can cop it here).
Chebe is an article all on its own. What I’ll say for now is, that if you’re looking for something that will strengthen your hair and help to reduce split ends, it totally has you covered.
7. Use Gentle Color Options ONLY

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Listen, I know from personal experience that while you’re waiting for your hair to reach ear, chin, or shoulder length, it can be super tempting to switch up the color often in order to keep you patient and distracted. While, in theory, that strategy makes a ton of sense, the challenge is that you can end up drying out your hair, which leads to damage that results in breakage or having to cut it — and since your goal right now is to grow your hair out…how counterproductive would that be?
Honestly, the less color that’s in your hair, the better. However, if you must, go with gentle color options ONLY, like henna, hair color wax, or semi or demi-permanent brands. Bottom line, ammonia is never your hair’s friend yet it’s definitely not when you find yourself smack dab and in the middle of the growing out phase.
8. Be Consistent with Bond Building and Thermal Heat Protectant
I’m someone who doesn’t have any chemicals in my hair; however, I do like to wear my tresses stretched out, and so, on wash days, I will blow my hair out and then keep it stretched by braiding it until the next wash day rolls around (which is every 2-3 weeks for me personally). When I’m sure to apply a protein treatment, deep condition, add a bond builder, and a cream-based thermal heat protectant before applying any heat, it’s all good in the hood. When I skip any of this (well, protein treatments get rotated about every 2-3 wash days), all hell breaks loose — quite literally, too. SMDH.
Protein keeps hair stronger. Deep conditioning adds moisture. Okay, but what gets overlooked a lot is the fact that bond building products are great at “filling in the holes” when it comes to the cuticles of your hair. I’ve been using Marc Anthony’s Repairing Leave In Conditioner Treatment, Repair Bond +Rescuplex, for a little over a year now, and it’s one of the best investments that I’ve made for my hair to date.
9. Stay Up on Hair Accessory Trends

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Camouflage. If there’s one thing that has gotten me through my own growing-out phase journey, it’s literal hair camouflage that is otherwise known as hair accessories. That’s actually why hair bonnets in public (yep, I’m THAT girl) irk the mess outta me because there are way too many options out here that look less like “I just rolled outta bed” than that. Turbans, hair wraps, hats, skull caps — the list goes on and on. All of ‘em are super cute and a great way to get through a bad hair day or a day when you’re so sick of waiting on some extra inches that you’re tempted to cut it all off (or all off AGAIN) and start over.
So yeah, definitely see stacking up on some hair accessories as an investment into your long(er) hair goals. Some that will be in style over the next several months include hair ribbons, comb headbands, rhinestone-embellished items, 90s-style hair clips and hair pins, and beanies.
10. Handle Your Hair Like Silk
Silk is both strong and uber fragile at the same time — and that’s basically our hair in a nutshell. That’s why it’s so important to handle your tresses with extreme care, especially when it comes to the oldest parts of your hair, which are your ends. One way to do this is to make sure that you either use your fingers or a detangler brush to style it. Now, I have tried the UNbrush that TikTok was losing their minds about. It’s not half bad. Whatever you do, just don’t be out here ripping through your hair and then wondering why your ends are raggedy. Your hair is silk. Your hair is silk. Your hair, sis…is like fine silk.
11. Expand Your (Big) Earring Collection

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Hey, you think I’m playing, but I’m absolutely serious. Although I am totally Team Style-Your-Hair, I know from my own personal experience and looking at other women, both online and off, that when your earring game is on-point, and you’ve got a colorful lip happening, your hair is probably like the fifth thing (after your eyes, your smile and probably your outfit) that folks are gonna notice. So, if you’re a bit paranoid about how awkward the growing out phase may appear, ramp up your earring collection — the bigger, the better!
By the way, if you consider yourself to be a trendsetter, some popular earring looks for 2024 include chandelier styles, big-ass sparkle hoops, and mismatched earrings (they’re always a lot of fun!). Oh, and statement earrings that are only in one ear (think Janet Jackson when she used to wear one key in one earlobe).
12. LEAVE. THE. SHEARS. ALONE.
I’m pretty sure that a lot of y’all have heard that you should trim your hair every 6-8 weeks. Eh. I think the actual “rule” should be that you trim your ends whenever you need to — and you need to if you notice split ends, fairy knots, your hair tangles easily, you notice that your hair isn’t holding or keeping a style or your ends feel rougher than the rest of your locks do. Other than that, keep the shears out of your hair because if you spend a lot of time trying to make sure that your sides are perfectly even or that no strand is “unruly,” — I can tell you again from very up close and personal experience that you’re not going to see any real progress any time soon.
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Is the growing out phase easy? C’mon, you know better than that. Yet, can you get through it? If you apply these tips, keep your eyes on the prize, and RELAX…you most certainly can. Hit us back with some pics in the comments in six months to prove it, aight? Awesome.
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Your December 2025 Monthly Horoscopes Are All About Surrender & Alignment
December is about letting go. We end the year with the need for more peace, reflection, and rejuvenation, and that is exactly what December is providing for us. The Sun is in Sagittarius, and anything is possible. This is the month to believe in that and to know that the universe is supporting you. With a Supermoon in Gemini as we begin the month as well, we have an opportunity to gain the closure we have been looking for this year and to wrap up old projects, ideas, and communication breakthroughs.
This is the month to make your peace the priority and let go of trying to control the way the tides are turning. Trust in your new beginning, and give yourself time to prepare for it this month.
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
I already know that this one is gonna hurt a few feelings. The reason why I say that is because, if there is one thing that (many) folks are going to take if they are looking to get a good night’s rest, it’s melatonin, chile.
How do I know? Well, aside from the fact that some people in my own world are hooked on it, it’s also been reported that as many as 27 percent of Americans rely on this particular supplement to catch themselves some nightly zzz’s. That’s why, when I peeped that a particular study about melatonin was damn near viral, I decided that I absolutely needed to use my side of cyberspace to get the word out.
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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