
Cuba has been on my “must see before I die" list for about ten years now. Something about the impossibility of it made it more appealing to me. I wanted to experience a country that wasn't dominated by consumerism, a place where new trends rarely reached, and most of all, I wanted to experience what it meant to live a Cuban life. And now, since Obama took a trip to start mending the not-so-stable relations between both countries, I knew it was my last chance to visit before McDonalds and Starbucks began plopping their consumerist claws on the island. But wasn't that everyone's thoughts in the summer of 2016?
In May 2016, I took a 20-day trip to do a little research, embedding myself as a Cuban look-alike with an American thought process. What I didn't know at the time, was that this trip would put my travel booking skills to the test. Of course, because I'm cheap and refuse to pay for a travel agent to book my trip from start to finish when I have a brain and Google at my fingertips.
Then I fell flat on my face when I learned that Cuba has extremely limited access to internet, creating a predicament for someone like me who likes to research details about a country before diving in head first.
Due to the lack of information available about Americans going to Cuba, I figured I would make a research trip out of it all to write this blog that I was needing all along. Here are all the things Americans need to know before going to Cuba.
Plan How You'll Book Your Ticket to Cuba
Six airlines were approved to fly direct flights from cities in the USA to Havana, but let's not disregard that you'll probably have to pay big bucks to get the comfort of a 45 minute trip from Miami.
I did it the old fashioned, cheap way, which meant a lot of risk taking and hitting up Mexico before heading on to Cuba. I found my flight on Skyscanner from LAX to MEX – the largest airport I've ever seen, and from there booked a flight to Havana. The entire trip time was about 10 hours with a four-hour layover, and cost me no more than $750 round-trip. On the way back, I booked from Havana to Cancun, and Cancun back to the USA. I've heard Cancun's airport is significantly better to enter Cuba, because unlike Mexico City, you won't feel like you forgot the memo to pack your track pants and running shoes.
Buy International Health Insurance
Again, this information wasn't BOLD or outlined anywhere, but while I was researching, I came across a few articles that stated all foreign travelers booking a trip to Cuba must have international health insurance to enter the country. Imma be real; I've never bought travel insurance or international health insurance before, which is probably careless.
Whoops.
After closing several tabs that quoted about $200 for unnecessary insurance policies, I came across the company Roam Right that gave me basic insurance for a month of coverage for only $15. The bonus with this was that they didn't only cover health incidents, the policy also had trip coverage listed and $300 of reimbursement if any luggage was lost, among other things that gave me more peace of mind when planning such a stressful trip.
I entered and left the country fine without having to show anyone my insurance policy, but it was still comforting to have spent the extra $15 for a tiny bit of ease.
Buy a Tourist Card

I've taken trips abroad in which you need to go to the country's embassy ahead of time and pay to apply for a visa, and anxiously await a response. I've also gone to other countries like Egypt, where you simply get off the plane and buy a visa when you're already in the country.
Cuba uses neither of the two systems that I've experienced, and it seemed like no one could explain how I could get a freaking visa/tourist card to go to Cuba before getting to the airport.
What You Need to Know Before You Travel to Cuba
Some flight and tour companies sell you the tourist card with your flight – make sure that it's included if you're buying a direct flight from the USA to Cuba. Since I was a cheapo, clearly that wasn't my case.
If you book with a travel agent, they'll most likely handle this for you as well.
OR if you're going the old school way, you'll need to buy it right next to the check-in counter of the Mexico City airport. There will be a tiny podium with some janky signs posted about fine print policies – don't expect an easy “BUY TOURIST CARD HERE" sign, because that'd be way too easy. There will most likely be an airport worker taking passports and scribbling on pieces of paper. That's exactly where you need to go to ask about your “tourist card." After you find the podium, it's all simple and straightforward (finally, jeez). You pay $25 USD for a visa that lets you stay in Cuba for 30 days. You have the option to renew for an additional 30 days once in Cuba.
Prepare To Have Limited To No Connection
As of now, there's absolutely no way to get cell phone service with American telecom companies in Cuba. Don't even bother buying international texting or some sort of “global" cell phone plan, because it won't work. You will also experience the least amount of WiFi you've ever experienced; which is great in the long run. It's one of the few places left in the world where you can actually enjoy your time in the country without posting about it every two minutes.
In order to plan for this lack of connectivity, download all the entertainment you'll want for your duration abroad. Take screenshots of your flight bookings and documents as back up. Write down important addresses you'll need when you arrive in Cuba. Become best friends with a notebook and pen. And lastly, notify your family that you'll truly have limited connection when you arrive. If they're worried, give them your flight information so they can check when you land in Cuba.
Once you're settled, you'll be able to pay $2-$10 for Nauta WiFi cards that will give you one to five hours worth of internet that can only be accessed in public parks (nothing beats tweeting and sweating), on random corners, and inside hotels. If you see a group of people standing around outside, it's because they're updating their Facebook statuses.
You'll be able to buy the best cards at an actual ETECSA Telepunto store (where Cubans go to buy their phone minutes and internet cards), or go to any public park and buy a slightly over priced “tarjeta" from guys sketchily selling them on the street.
Try to get as close to these prices as possible:
1 hour – $2CUC
5 hours $10CUC
Accommodation: Booking a Casa Particular
Since Cuba is pretty new to the tourist game, options for accommodations are a little bit different. There are basically no hostels and pretty few luxury hotels, that I clearly won't be staying in.
The only other option is staying in a Casa Particular. Think of a Casa Particular of a temporary homestay, almost like an Airbnb (which also exists in Cuba, with a twist, see below). Here's the basic idea behind a “Casa Particular": if Cubans have extra rooms in their homes that they'd like to rent, or entirely vacant apartments, they'll put a sign on their door with the iconic blue anchor to show their vacancy and that they're a legal Casa. Sidenote: blue signs are for tourists, red signs are for Cubans only.
I found my first Casa through a friend, it was on the pricier end of the spectrum ($45/night for two people) for a private apartment with a balcony facing the Malecón and the ocean. It was definitely worth every dollar, if you'd like this casa's contact information, email me: jo@damonandjo.com with subject line “Casa in Cuba."
Casas can be as cheap as $15/night for up to two people, but cheap rooms usually don't have windows, which is a personal deal breaker; traveling ain't so good when you can't see anything.
Most Casas have the same amenities as you would a hotel; usually private bathroom, clean towels, sheets, etc, don't count on ever having WiFi though!
Also, it's important to know that you can book listings on Airbnb.com only BEFORE getting to Cuba. Once in Cuba, you'll be blocked from actually booking rooms through the site. Book your accommodation in advance to avoid the stress of knocking on doors like I had to once my accommodation ran out.
Prepare Your Money

What they didn't know, like most other Americans, is that while relations between the US and Cuba is slowly getting better, there are still fees for using the USD.
Any Cadeca will charge a 10% commission fee for converting USD into CUC, or Cuban Convertible dollars, aka “Tourist Currency," not to be confused with the CUP, or “Moneda Nacional" for the locals. The smart technique is to exchange Euros in advance and use that to exchange into local currencies while abroad.
Here's some info to give you an idea:
This is CUC or tourist money:
Any bill with a face on it is Moneda Nacional, or CUP mostly used by locals:
$1 USD should = $1 CUC, but costs $.87 after the commission is taken out
$1 CUC = $24 CUP
Oh, and the most important part about planning your finances is that you CANNOT withdraw money from any ATM in Cuba, nor can you use any of your credit cards, so you need to bring enough cash money to last the entirety of your trip.
For more information on money tips: https://www.visitcuba.com/travel-guide/travel-tips/
Prep Your Tummy
To put it simply, cuisine in Cuba is an overall pretty crappy experience because of their many years of isolation, and the fact that all rich restaurant owners fled to different countries when the revolution wiped out the rich (hospitality savvy) class. Aside from the political reasons that cultivates crummy food, the water quality produces limp fruits and veggies. I swore I ate a watermelon that was so dry it had the texture of a cookie. Be sure you understand that this will not be the best culinary experience of your life. Privately-owned restaurants are still learning how to cater to the Western world's standard of service. Here are tips to survive the stomach pains:
Beware of the Water
Water in Cuba might will give your stomach a poopy time, literally. Some good advice would be to pack enough probiotics to last your entire trip, and to take a few days before you even leave. Bring Immodium AD and Pepto Bismol for if and when things get bad; these medications are nearly impossible to find there. While Cubans are immune to the terrible water, tourists will not withstand its wrath. Even if you're not chugging glasses of tap water, you'll most likely drink a mojito with ice cubes made from tap water – watch yourself.
Bring Snacks
My first few days, I was craving chocolate like never before. It seemed like there were no stores that sold cookies, chocolate, or anything in general, because there were barely any stores. At this point in time, Cuba is the furthest thing from having a consumerist culture, things are extremely difficult to get, stock, sell, and buy.
The few grocery stores that there are sometimes require you to wait in four lines; one to check your bag, another line to get inside of the store, another to order basic things from behind the counter (i.e. hair products, cookies, basically anything that you'll really need), and another line to check out. It's a struggle, so I suggest you bring extra snacks that you know you'll miss to avoid major chocolate withdrawals like I did.
Going out to Eat
You might see windows on the street, or “cafeterias" selling pizza, spaghetti, or simple sandwiches, which I've eaten in, and never had any major problems. If you have a sensitive stomach, you might want to stay away from “street meat." You'll also see Paladares, which are privately-owned restaurants inside locals' homes. The name comes from a Brazilian novella about a poor woman turned millionaire after opening her own small restaurant in her home called “Paladar."
The service in these privately-owned restaurants is usually way better than at government-owned restaurants, which make you feel like your middle school cafeteria, served at five star standards. How do you know if it's a government-owned restaurant? If the servers all look the same and greet you with a less than impressed gaze or boredom, you're at a government-owned restaurant.
Pack Extra Clothes and Toiletries
This one is the opposite of advice I'd normally give for long trips, but here's why you need to pack a little extra to go to Cuba. Most Cubans have challenges affording basic things like hygiene products, clothes, shoes, etc. There is also a shortage of things like paper goods; paper plates, paper towels, toilet paper, etc. Things that we take for granted every single day in The States is a reason to celebrate in Cuba. When the average salary of a Cuban is equivalent to $20 USD a month, there's no way every Cuban can achieve a standard of living beyond simply surviving.
You'll notice that the airport check-in for baggage to Havana will be bigger than any you'll ever see; family members returning to home will bring back massive flat screen TVs and duffle bags filled with lotions, Ziplock bags, and clothes.
Even if you're a backpacker, you can probably pack a few extra shirts that you've only worn once, that will make all the difference to a Cuban.
On our first day, we met a Cuban man named Frank who passed the sketch-o-meter test. All he asked was for clothes he could give to his sisters in exchange for local information. Fast forward and we had a full day of Havana sightseeing and paid him back in four tank tops and shorts that I've worn in videos 324908 times that I didn't really need.
And Lastly…
And so, while Cuba is still difficult to get to as an American, I can confidently say that it's been one of the most gratifying, profound, and eye-opening trips I've taken. I highly recommend you experience it all for yourself through a local lens. Be prepared to strip yourself out of your comfort zone, put your gadgets and gizmos away, and get lost in time for the very first time.
Is Cuba on your travel bucket list? What places are you trying to travel to before you die? Let us know in the comments below!
*Article Originally Published On Shut Up And Go
Damon and Jo are two travel YouTubers who are changing the face of the travel industry with a backpack, multiple languages under their belt, and only a few dollars to their name. Check out their travel and day-to-day adventures by subscribing to their YouTube channel and by keeping up with their Shut Up And Go travel blog.
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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