
Sometimes, I will sit down to pen a piece and the Universe will be on some, "Yeah…let's wait a couple of days. I've got something to show you." Such was the case with this article. When I saw a particular tweet that seemingly came out of nowhere, I was like…how do y'all say it—"That's it. That's the tweet." And indeed, it is.
The tweet itself is probably something that A LOT of women can relate to. But the reason why I'm using it as the intro for this is 1) it serves as a warning to go with your gut on stuff like this (if it took 10 years, you probably didn't really want him) and 2) because of so many of the messages that were underneath. Here are five of 'em.
Aunty once it's past a year of curving then it become all about revenge now
— DUKE DARLS (@Iam_DukeDarls) December 8, 2019
U became a conquest after ONE year
— Dodo El Patron (@Chief_Torbah) December 8, 2019
You turned to a bucket list after year 2 😂
— King Jaja(Izuchukwu...Kendrick😍)💸💰🚬⚽🇳🇬🇺🇸 (@Naija_Hokage) December 8, 2019
Let me tell u something, when d love wait too long it become a revenge mission that must be achieved.
— Oscar (@Oscar29784957) December 8, 2019
In the last days, the heart of men will grow cold 😂
— first of his name (@emreyys) December 8, 2019
Hmph two times. Actually, five times. Nobody said that dating was easy; that's why I thought it would be important to encourage you to make some dating-related promises that can help you to navigate through dating's sometimes treacherous waters. The first one that you should declare? That you will value your guy friends and seek advice from them more often in the new year. Because while so many women are out here guessing how a man's mind works, a lot of men already know straight up. As a bonus, they have absolutely no problem putting you on game so that you won't have to tweet out something similar to what sis did.
And with that hopefully lil' pearl of wisdom out of the way, here are 10 other promises to hopefully help you to date effectively rather than regrettably in the year of our Lord.
1. “I will be clear on what I am dating for at this point in my life.”

Not everyone dates for the same reasons and honestly, no one should be penalized for that. If you want to date next year in order to find your husband, that's cool, but a guy is not automatically a jerk simply because he'd prefer to casually date (perhaps indefinitely) instead. Typically, the drama comes in when two people are attracted to each other, start hanging out and then, a few months up the road, they realize that they want two totally different things. That's why, it's best for you to know what you want and, on the second or third date with someone to bring that up. That way, you can both know, pretty early on, if you're on the same page with one another—or not.
2. “I will not allow my past experiences to jade my future opportunities.”
I can't tell you how many times I've heard a woman say she hates dating when, what I really think she means that her past dating experiences have been less than stellar. Personally, I think that a well-planned date with someone I'm attracted to is a beautiful thing. But no one can enjoy new dating experiences if they have a such a bitter or jaded perspective that they aren't open to new people and opportunities.
One way to prevent sucky dates from happening quite so often is to have a few thorough conversations with a prospective date on the front end. It's OK to ask what his ideas of a perfect date are and to share some of yours too. If during the planning process, you already see some red flags (like he's dragging his feet on coming up with a clear plan or he mentions you coming to his house or him coming to yours and it's the first, second or third date), either bring them to his attention or cancel.
Just don't manifest a negative self-fulfilling prophecy by focusing so much on your past that you're not even remotely open to what could happen, in the best way possible, in the future. Even if that "future" is with someone else.
3. “I will know what I require upfront.”

Earlier this year, when I penned a piece entitled "5 Things That Are OK To Require On A First Date", some people thought that "requiring" anything was being unrealistic. Clearly, I don't. Let me tell it, a lot of us end up settling for less and it's all because we don't require certain things as much as we should. A requirement is a need. And yes, if you need chivalry (for example), it's OK to require that. Now, can you "make" a man open doors for you or pay on the first date? No. But if chivalry is important to you and he doesn't meet your standards, you can refuse to go on another date. Simple as that.
The reason why it's important to know where you stand at the beginning of a date is because, just as the Good Book says, "charm is deceitful" (Proverbs 31:30). If you don't have a personalized list of requirements in tow, a guy's looks and/or personality could talk you into lowering your standards and, as I tell people often—"You only end up bending over backwards when your bar is too low." When you know what you need and don't waver on that, it will keep you from getting so attached so soon that you start to waver in the very places where you should stand firm.
4. “I will be open to dating outside of my ‘type’.”
When it comes to this particular point, I encourage you to check out "According To Experts, We All Have A 'Type'" and "Should You Consider Dating Someone You're Not Attracted To?" When it comes to the second article, let me tell you—there were some people out here who were triggered. Automatically, they took that to mean that I was encouraging them to settle when, really, if they actually read beyond the title (or did more than skim it), they'd get that what I was actually saying is if all you go by is someone not totally being your physical type, you could end up missing out on a really good man. My late fiancé was attractive but absolutely not my physical type. My first love was totally my type and about took my uterus out (relatively speaking). I actually just saw him recently; he's still my type and still…not a good fit (to put it mildly).
You know what they say—insanity is doing the same thing and expecting a different result. Allow this to be the year when you open yourself to guys who may not be totally your type but are still appealing individuals. A wise man once said, "If you only peep through keyholes, everything is keyhole-shaped." Your type might expand if you date people who are little more outside of your typical…type. I'm just sayin'.
5. “I will also be open to going on dates that are outside of the box.”

Maverick Movies is an independent Black movie channel that sometimes features some cool films. One day, I caught one entitled Sure Looks Good. One of the main characters reminded me a lot of Regine from Living Single in the sense that she only dated men with money. Then she met a guy who took her on a picnic; that turned her off. Then she was totally outdone when she found out he also didn't have a car. What she didn't know was he had a pretty good job, but he sold his car in order to invest in his photography business. Hmph. While she was out here dating rich men she wasn't really into, the "broke" guy that she actually liked was building an empire. He actually reminds me of who Joan (from Girlfriends) ended up getting engaged to. Remember how Aaron rode the bus, lived in a tiny ass apartment, and also didn't do a lot of initial wining and dining because he was trying to save up to buy a house?
I'm not trying to convince you to date a man who wants to only eat ice cream on a metro bus. But what I am saying is if a guy wants to do something that is a little different from what you are used to and his approach to life isn't quite what you'd expect—so long as you dig him and he treats you right, don't be so quick to shut the door. Some of the best things happen when we don't have such a tight grip on how they are "supposed" to go. I'll also say that some of my best dates have consisted of doing things that I never really thought I would do—or even like to do.
6. “I will not talk myself out of the red flags that I see.”
If you don't adhere to any of these other dating-related recommendations, please hold on to this one. Instead of seeing red (stop) flags as yellow (caution) ones, take them for the color that they are and MOVE. ON. And what are some of the dating red flags that you shouldn't ignore? A man who has a temper. A man who is too prideful to admit that he's wrong or to apologize when he is. A man who has a serious bout of commitment phobia. A man who has no problem with you being his wife without him being your husband (see "Why You're Always The One Who Prepares A Man For His Wife"). A man who sits back and lets you do all of the work to make things work. A man who doesn't make you feel emotionally safe. A man who is selfish. A man who is a narcissist. A man who knows your triggers—and constantly pushes them. A man who is great in bed but nowhere else.
Red flags exist so that we can see them and pump our brakes, not see them and talk ourselves into turning guys into our own personal projects. No one is perfect; that is so true. But if you happen to see any of the flags that I just mentioned, don't use that as a justification to stick around longer than you should.
When it comes to the red flags I shared, guys are better off working on those alone than us staying with them and enabling their weaknesses. If you choose to stay anyway, don't say you weren't warned. Again, red means "stop", not "pause". Always remember that.
7. “I will actually listen to what he says.”

Have mercy. I know a lot of people who think they are good listeners when they actually totally suck at it. How can you know if you are one of those people? You don't listen to what it being said; you only focus on what you want to hear. You take over conversations. You interrupt people while they are speaking. You don't pause to process what was said before responding (or reacting). You make everything about you, even when it's not. Ugh. There really is no telling how many relationships could be saved if both people listened better.
Make it a point to be a better listener while on your dates. This means doing the opposite of what I just shared. It also means that if a guy says, "I'm not interested in anything serious", you don't translate that into, "If he spends more time with me, I can change his mind." Listening is about hearing and accepting what is being said; not hearing and then finding a way to "edit" it to suit your purposes.
8. “I will not rely on dating to make me feel good about myself.”
This one is a biggie. Some women have told me that they hate dating because, whether it's the guy or the kind of dating experiences that they end up having, the end result is they always end up questioning their value or self-worth. First, let me say this—a guy who is a simp date or who totally lacks creativity and forethought is not a reflection on you; that is all on him. Second, if you are going on a date to seek confirmation of your worthiness, that is the absolute wrong reason to be doing it in the first place.
Anyone who has the privilege of spending time with you, they should feel honored. You are a prize. A prize. And third, looking for dates to make you feel good about yourself is giving them way too much power. Dating is about getting to know someone better. If things work out, awesome. If they don't, he wasn't your right fit and discovering that is a good thing.
The key to keep dating from totally damaging your self-esteem is to always keep in mind why you're doing what you're doing. What I mean by that is, don't date because some guy wants you to. Don't date because all of your friends are doing it. Don't date because you hate being alone. Date because it's an experience you want to have with someone, knowing that no matter how it turns out, you're going be OK. Better than that even. Why? Because—say it with me this time—you are the prize. Hmph. Ole' boy should be so lucky.
9. “I will embrace each date as a learning experience, whether it’s good or bad.”

I'm a quotes girl and one of my favorites is "You're either a blessing or a lesson." So true, so true. Another reason why some women swear off dating is because they refuse to look at dating from this perspective. No one wants to go on a date with their hopes up, only to come home feeling like someone was a complete waste of their time. But if you choose to have a more positive and purposeful outlook, even the bad dates can teach you something; especially something about yourself.
And what if you've gone on so many bad dates at this point that you've totally lost count? Well, you know what they say—everywhere you go, there you are. What are the common threads on the front end that you could stand to switch up on? I'm telling you, if you see dates as experiences rather than potential fairy tale endings, all of them can work for you in the long run—whether the date was "good" or…not.
10. “I will maintain the balance of high standards, a gracious spirit and living in the moment.”
One more. The funny thing about dating is, nothing reminds you more, just how human nature works. What I mean by that is, whenever you go out on a date with someone, the point is always driven home that the only person you can ever control is you. Yet a lot of us return home totally pissed, put off or outdone, not because of our actions but the actions of someone else. That's why, I wanted to end this dating piece by encouraging you to remember to keep your standards high (not unrealistic but high), to have a gracious spirit (rather than a rude or entitled one), and to not be so focused on trying to turn a first date into a potential future marriage proposal; instead, live in the moment.
Relax. Have a good time. Use each date to get you closer to understanding what you want and what you don't want. Allow this to be the year when you cultivate how to make dating work in your favor. Because, you know what? If you keep these 10 promises to yourself, you can do exactly that. Then…who knows what 2021 will have in store. Ya feel me? Something tells me that you do.
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
Dear Men, I'm Good On The "WYD" Texts
The 'Pre-Commitment Interview' Every Dating Couple Should Have
Here's Why You KEEP Not Getting What You Need In Your Relationships
7 Ways To Have An Incredible First Date
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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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