
Whenever I sit down to pen something on relationships, it typically comes from a personal place. Truth is, if I haven't personally experienced it, a friend has or I've counseled some clients on the issue. And y'all, when it comes to the term known as "emotionally available" (and unavailable)—bae-bay…I could write 10 books on the topic. At least. The thing that I've personally always found to be so fascinating about emotionally unavailable men is a lot of them are actually pretty nice guys. They're smart. They're fun to be around. When they're actually with you (meaning physically in your presence), they tend to treat you really well too. I think that's how so many of us get caught up—we think that because they aren't abusive, arrogant, or jackasses that they aren't problematic.
That is until we find ourselves super mentally and emotionally (and sometimes sexually) invested in them while coming to the realization that things aren't exactly mutual. Then we see that we've been spending (or is it wasting?) weeks, months, sometimes even years dealing with an individual who had absolutely no intention of getting only but so deep—sometimes only kiddie pool deep, at that. They planned on becoming only but so available. They planned on deciding to commit only but so far. One day, I'll dive deep into why a lot of people—not just men, chile—are opting to be emotionally unavailable (because in many ways, it is indeed a choice), no matter how much a good person may be staring them right in the face.
For now, I just want to make sure that you value your time, effort, and energy by showing some clear indications of what an emotionally available man is like, along with a few signs of how an emotionally unavailable man gets down too.
The Signs Of An Emotionally Available Man
1. An Emotionally Available Man Is Open to Having REAL Conversations
One of my favorite heads-up Scriptures in the Bible is, "Charm is deceitful and beauty is passing, but a woman who fears the Lord, she shall be praised." (Proverbs 31:30—NKJV) Not only is it a reminder to not be so caught up in how you look that you don't make sure that your character (and relationship with God) is on point, it also tells us that charm can play real tricks on the mind—and y'all, there are A LOT of charming men out here. To charm is literally to have the ability to attract and to deceive in order to mislead and falsely persuade. And one way a charming guy will do this is by avoiding real conversations.
What I mean by "real" is the article, "The 'Pre-Commitment Interview' Every Dating Couple Should Have" that I wrote a couple of years ago. Yeah, a charming guy is going to do all that he can to avoid engaging in that. So, if you're seeing someone who has no problem sharing his emotions, talking about what he desires in a relationship, the mistakes he's made in the past, where he sees himself, relationally in the future and—this is a big one—what he desires to experience with you, in real time, this is a good sign that he's emotionally available—because he is, quite literally, available to share his emotions with you (more on this in a bit).
2. His Life Is “Relationship Conducive”
A part of what it takes to be in a mature relationship is being willing to own up to your own ish. When I reflect on the missteps that I took in many of my past relationships, one of them was being drawn to men who weren't ready and/or interested (because those aren't always or necessarily one and the same) in the kind of dynamic that I desired. That's actually why I penned, "One Overlooked Yet Obvious Indicator That A Man Is Husband Material" and "Why You're Always The One Who Prepares A Man For His Wife" for the site. When a man is emotionally available, he tends to have a lifestyle that makes being in a non-casual relationship possible.
Now, I'm not necessarily saying that he's ready to get married tomorrow. What I am saying is he's open to meeting "the one" and if that happens, it won't take a billion years for progress to be made because he's in a "husband potential" space in the sense of things like knowing what his purpose is; being financially stable and responsible (that doesn't mean "rich"; just stable); having closure and clarity about his past relationships; being spiritually mature; being a healthy communicator—you know, things that would make for a solid relationship.
There is a guy that I know who is awesome. He really is. Yet whenever I go to his house, off the rip, I can tell that he's not, what I call, "relationship conducive". You walk in and it screams, "I am absolutely in no rush to bring a woman into this space." That's fine. It's his right. Yet I'll know that when it becomes more warm, less cluttered and a lot less "80s bachelor pad" like up in there, his heart will have opened up a bit more. (I brought this point up to him, by the way. He totally agreed.)
3. An Emotionally Available Man Is Reliable and Consistent
I've said it before and I'm pretty sure I'll say it a billion more times before I close my eyes for the final time. In my 20s, I wanted a man who looked good. In my 30s, I wanted a man who treated me right. In my 40s, I want a man who can fix my car. That last point is as symbolic as it is literal because, something that maturity teaches you is to desire someone who can meet your literal needs and is consistent in doing so. A man who is emotionally available can do just that. What he says he will do—or not do—is what you can depend on. He's not one way with you on Monday and then someone different by Thursday.
Matter of fact, he's so self-aware that oftentimes a woman who isn't emotionally available her damn self thinks that he's being inflexible because he doesn't switch up much when, the reality is, he simply values his character, his word and his reputation so much that he would rather stick to what he said than be convinced to do otherwise. If you know a man who you can pretty much set your watch by, he's a gem. He's usually pretty emotionally available too.
4. An Emotionally Available Man's Relational Track Record Is Sensical, Stable and Mature
Speaking of reputation, you know something that I used to have a problem with? Giving someone too much of the benefit of the doubt. What I mean by that is, while it's one thing for two people to side-eye someone, when all of your homies are like, "Girl, that one right there is a trip", you really should take heed. For instance, there is one guy I know who, when it comes to being a fun date and a cool person to hang out with, everyone can pretty much agree that he's that guy. But when it comes to his dating life? I honestly don't know one individual who doesn't either snicker at the mere mention of his name or find themselves triggered because of how he has BS'd them in some way.
No one is perfect. A lot of us can stand to remember that when it comes to the dating scene. Yet being a flawed human vs. being a colossal wreck are two totally different things. An emotionally available man may have some missteps in his past relationships—again, most of us do—yet he's not going to be out here with tons of drama and trauma left in his wake. For the record, this can include him being someone who hasn't had a lot of serious relationships before or someone who has rarely said "I love you" (I don't know why some women think that a man is only ready for a real relationship if he's had his heart torn to shreds a million times over). His moves are calculated and intentional. His name ain't out here in these streets for being a womanizer more than just about anything else.
5. Emotionally Available Men Express Emotion
Wanna know if a man is emotionally available? HE WILL BE ABLE TO CLEARLY EXPRESS HIS EMOTIONS WITHOUT HESITATION—and yes, I am yelling that. While I wholeheartedly believe that God created men and women to have certain differences in how they see and approach life (argue amongst yourselves on that), at the same time, I also think that some things make us all human, period. And conveying emotions shouldn't be a "masculine" or "feminine" thing—it should be a humanity thing.
This doesn't mean that I expect men to express themselves in the same way that we do but damn—if he's happy, he should be able to say that. If his feelings are hurt, he should be able to say that. If he is disappointed or confused about something, he should be able to say that. If he needs you in his life, he should be able to say that. If he loves you and wants things to go to another level, he should be able to say that—and you should be able to be the safe space for him to say these kinds of things (that's another article for another time, though).
Sometimes, we're out here trying to make things more complicated than they actually are.
To be emotional is to be in a conscious state of awareness that you know what your emotions are, at any given time. To be available is to be ready and willing to do something. If a man is emotionally available, he is literally going to be aware of his emotions and then ready and willing to express them.
At the end of the day, it really is as simple as that.
The Signs Of An Emotionally Unavailable Man
1. Emotionally Unavailable Men Have Sex Easily but Suck at Intimacy
When it comes to this particular point, please make the time to check out, "Don't Mistake A Great Sex Partner For A Great Life Partner". Because society, as a whole, doesn't spend nearly enough time talking about how sex goes way beyond the physical, a lot of us continue to think that just because a man will have sex with us, many times over, and enjoy it, it must mean that he desires us on a deeper level. Unfortunately, that is not always or necessarily the case.
A couple of years ago, I heard R&B singer Tank talk about how he has (hopefully used to have since he's married now) a habit of having sex with women he barely knows like he is totally in love with him. He laughed when he said it. He's not an anomaly in this way. A lot of folks—men and women—are just like this (where do you think the phrase, "F—k smart, not hard" came from?). And when you give yourself to this kind of person, it can have you believing that there is some sort of intimacy that is being established when it could literally be a "mirage movie" that you've created in your own mind.
That's why I'm big on encouraging people to look for signs of true intimacy rather than merely falling for great sex.
Someone who is intimate with you wants to know about your thoughts and feelings. Someone who is intimate with you wants to spend time with you whether sex—which means any form of sexual activity—happens or not. Someone who wants to be intimate with you can have serious conversations; it's not always about just hanging out and having fun. Someone who wants to be intimate with you has no problem coming deeper into your world than just over to your house when no one else is there. Someone who wants to be intimate with you is open to a relationship—not just a situationship.
If whoever you're currently having sex with is only good at the sex itself, that is someone who sounds hella emotionally unavailable to me. Try and look past your libido to see if, deep down, you see red flags and can't deny that, deep down, you feel the same way as I do.
2. Emotionally Unavailable Men Don't Value Your Time and Feelings
The intro quote, I've shared before that it's one of my all-time favorite relational ones. When the late and great Bob Marley once said, "The biggest coward is a man who awakens a woman's love without the intention of loving her"—won't it preach? A coward is someone who is easily intimidated. A coward is someone who lacks courage. A coward is someone who is fearful. And you know what? Emotionally unavailable men tend to be all of these things. And when someone operates from a cowardly space, they have absolutely no problem with wasting other people's time and feelings. The reason why I say that is because, when someone is afraid of something (or someone), it tends to make them stagnant and when you're stagnant, how can you ever make any progress? Within yourself or with anyone else?
There's a guy I know who's been dating the same woman for at least eight years now; a woman who would marry him in a heartbeat. He is one of the most marriage-phobic people I have ever met. When I say to him, "Don't you fear that you are wasting her time?", he usually says something along the lines of, "We're having a good time right now and, to me, that's all that really matters." To him, that's all that matters. While she definitely has to own the fact that she's staying in this kind of dynamic, I still believe that when a man respects the woman who he's with, he's going to care about not dwindling her days away or getting her more attached if he knows that he can support those feelings in the way that she would like him to. An emotionally available man would (probably) never. An emotionally unavailable one? This is basically a signature trait.
3. For Emotionally Unavailable Men, Commitment Is Not a Priority. Pretty Much Ever.
I've penned articles on the site like "5 Reasons Why You KEEP Attracting Commitment-Phobes", "Here's How You Know He Won't Commit To You. Like, EVER." and "He Loves You. He's Just Never Gonna Marry You. Now What?". Now to be fair, there are some men out here who, just because they don't want to get married, that doesn't mean that they run away from commitment. Some folks are content being in an exclusive relationship without a marriage license and a stroll down the aisle. When it comes to this particular point that I'm closing this out with, it doesn't really matter though; not if you're someone who does want to get married. If you're seeing a guy and he knows that jumping the broom is important to you and nothing ever changes in your relational dynamic, uh-uh…it's time for a shift.
You know, I'm someone who has absolutely no problem with regrets because they are all about remorse. Well, one thing that I regret is literally wasting my time with certain guys in my past. It was a waste because when you put more into something than you get back, that is a textbook definition of the word. And when it comes to emotionally unavailable men, they can spend all kinds of time with you, never ever take things beyond where they are, know that you desire to, and sleep like a baby at night. Every night.
A man who is emotionally available isn't interested in sharing his deep emotions with someone who is here today and gone tomorrow. An emotionally unavailable guy couldn't care less because he's so emotionally shallow in his dealings with other people that he doesn't really feel losing them as much of a loss.
Clearly, I could go on and on about this. For now, I'm hoping this has at least given you a bit of insight. At the end of the day, an emotionally available man is well…available. An emotionally unavailable one is pretty much any and everything…but.
Featured image by Hispanolistic/Getty Images
- How To Overcome Abandonment Issues - xoNecole: Women's ... ›
- 7 Signs You're Not Ready For A Serious Relationship - xoNecole ... ›
- 3 Guys Share What It Means When A Man Is Emotionally Unavailable ›
- 3 Signs You're Dating A Narcissist - xoNecole: Women's Interest ... ›
- 7 Signs You're Not Ready For A Serious Relationship - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Why Do I Keep Attracting Emotionally Unavailable Partners? - xoNecole: Lifestyle, Culture, Love, Wellness ›
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.
____
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.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Shutterstock









