
Damn y'all. Where did the year go? I mean, I get that on some levels, 2020 has seemed like the longest decade ever—but then, on the flip side, it also seems kind of crazy that it's time to pull out our sweaters and winterize our house so that our electricity bill doesn't skyrocket. And then there's our skin. Fall and winter seasons are the time of year when it can be a little more challenging than usual to keep it moisturized and feeling super soft to the touch.
That's where today's beauty article comes in. If you want to give your skin the kind of TLC that, deep down, you know that it truly deserves, I've got some all-natural approaches that will make you happy that fall is officially here—no matter how much cold weather it brings right along with it.
1. Don’t Use Soap. At All.
Off the rip, you would think that soap would actually be a good thing, right? Well, when it comes to washing your hands during a pandemic, it is. But when it comes to using it to clean your body overall, it's absolutely not. For starters, soap not only kills bad bacteria but also the good kind that protects your skin from microbes that are unhealthy. On top of that, soap also strips away the lipids that help to keep your skin soft while providing a protective layer on it. And third, soap is loaded with chemicals (like carcinogens), and since your pores absorb what you put into your skin, you can probably see why that is highly problematic too.
OK, but not washing is nasty, so what should you do? Cleansing oils are a great alternative. They're basically cleaning agents that have an oil base to them so that your skin doesn't end up dry and irritated (Allure has a list of some of the top commercial oil cleansers here). Something that I've been a personal fan of for years is Dr. Bronner's Pure Castile Soap because it lacks unhealthy ingredients and it's got essential oils in it. Or, you can always step out and make your own body wash. When it comes to washing your body, you can get some tips on how to make a cleansing wash by checking out this video. As far as washing your vaginal area, check out "Love On Yourself With These 7 All-Natural DIY Vaginal Washes".
2. Exfoliate with a Homemade Coffee Scrub
You end up shedding somewhere between 30,000-40,000 skin cells a day! Aside from that being a good enough reason to change your bedding on a weekly basis, it's also why you should incorporate dry brushing into your body maintenance route. It's also why you should exfoliate your body with a scrub as well. After all, the less dead skin you've got, the easier it will be for your newer layers to show—and to glow.
While a brown sugar scrub is a favorite of mine because brown sugar is a humectant that is able to pull moisture into your skin, today I wanna shout out coffee scrubs instead. They're dope because coffee helps to increase blood circulation throughout your system, reduces the appearance of cellulite, contains properties that are anti-aging and is proven to even help to improve your skin's tone over time. This means that no matter how harsh the weather may be outside, your skin can still look amazing if you add a little bit of coffee to it.
If this is something that you'd like to try, all you've gotta do is combine one cup of coffee with a ½ cup of brown sugar, a cup of virgin olive oil (it's loaded with antioxidants), and two teaspoons of vanilla essential oil (it's loaded with anti-inflammatory properties). Mix well, apply to damp skin, massage gently, let it sit for five minutes, and rinse thoroughly. Your skin will immediately feel super smooth and smell out of this world too.
3. “Seal” Your Skin After Stepping Out of the Shower
A lot of times, in the area of beauty, whenever the topic of "sealing" comes up, it's usually in the context of sealing our hair's ends. But I'll tell you what—when I started "sealing my body", my skin started to feel next level! This process is extremely simple. All you've gotta do is make sure to have oil like sweet almond, coconut, grapeseed, avocado, or argan oil (all light oils that are packed with nutrients) nearby so that, once you step out of the bath or shower, the water that is on your skin will get "sealed in" by a layer of oil that you put on top of it. Just allow the oil to sit for a couple of minutes and then dry off like usual. Your skin will remain silky smooth until the next time you step into your bathtub.
4. Treat Your Face to Some Honey, Figs and Coconut Milk
From what I've read, figs are at their best in two seasons—June and then August through October. Since they're such a good source of vitamins A and K, along with potassium, calcium, magnesium, iron, and copper, that already makes them something that is good for you to eat. But as far as your skin goes, fig oil's got omega-3, omega-6, and omega-9 in it which are fatty acids that can have your face and neck feeling off-the-charts soft and smooth. If you add to the fig oil some honey, its antibacterial and antiseptic properties will remove deeply embedded bacteria as its antioxidants will encourage the production of collagen. Finally, bringing coconut milk into the mix is smart because its Vitamin C will improve your skin's elasticity while its copper will help to keep your skin from sagging as it fades age spots and discoloration too.
A half-cup of coconut milk, two tablespoons of honey, and a teaspoon of fig oil will create a mixture that you can apply to your skin with a cotton ball after washing your face. Let it sit for 10 minutes and then rinse with cool water (to close up your pores); your face will be ready for whatever the outdoor weather has awaiting it.
5. Do an Herbal Tea Steam Treatment
Speaking of giving your face an at-home spa treatment, when was the last time you steamed it? Steaming not only feels super soothing but it can also open up your pores so that anything that's clogged up in them will easily dislodge itself. Some other perks to face steaming are it increases blood circulation, hydrates your skin, and also promotes the production of collagen and elastin. While you'll already be doing your face (and neck; don't forget your neck!) a big favor by using water alone, you'll be giving it an extra treat if you add 2-3 herbal tea bags to the water too.
Some herbal teas that are excellent for your skin include rose (it contains lots of antioxidants); hibiscus (it fights off free radicals); dandelion (it's a great detoxifier); chamomile (it contains anti-inflammatory, antiseptic, and antimicrobial properties); licorice root (it has amino acids that deeply moisturize your skin); Burdock root (it contains phenolic acid, luteolin, and quercetin that helps to prevent wrinkles), and green tea (its micronutrients will keep your skin looking young and fresh).
Matter of fact, if you want to give your entire body the herbal tea treatment, steep a combo of these bags and let them cool. Then pour them into your bathwater. Every inch of your skin will thank you for it.
6. Make a DIY a Scented Moisturizer
Aside from the fact that fall already dips in humidity which means that your skin is subjected to being drier than usual, you need to moisturize your skin on a daily basis because it helps to keep your new cells healthy and thriving. While some dermatologists actually frown upon moisturizers, I'd venture to say that they take issue with actual lotion because of how thick it is and all of the chemicals that the commercial brands contain. But honestly, if you simply blend one cup of whipped shea butter, four tablespoons of virgin olive oil, two tablespoons of coconut oil and 15 drops of an essential oil, you've got all that you need to give your skin the additional moisture that it longs for during this time of the year.
As far as the essential oils go, if you want to smell like the autumn season, add some apple, pomegranate, sandalwood, patchouli or pumpkin. Pumpkin is really the lick because, studies have revealed, that combining it with lavender essential oil can speed up a man's erection by as much as 40 percent. (Exactly.)
7. Create a Lavender, Avocado and Jojoba Oil Blend (for Your Hands)
Other than when you've got your gloves or mittens on, there's probably no other part of your skin that will take a beating from the fall and winter weather more than your hands. "Baby" them by applying a mixture of lavender, avocado, and jojoba oil to them. Lavender essential oil is wonderful because it has antibacterial properties that will help to keep your hands clean, along with anti-inflammatory properties that will soothe your skin after you come in from the bitter cold.
Something else that's cool about lavender oil is it's able to properly balance your skin's moisture so that your hands won't be too oily or too dry. Avocado oil is wonderful because it's high in Vitamin E, potassium, linoleic acid, oleic acid, and other monounsaturated fatty acids that are ideal for treating and healing chapped skin. And jojoba oil is a great source of vitamins B and E, as well as antioxidants and anti-inflammatory properties that will pamper your skin. Plus, jojoba oil is really good for our nails and cuticles too.
Just combine a half cup of avocado oil with a half cup of jojoba oil and add 10 drops of lavender oil. Then apply it to your hands in the morning and evening. They'll feel baby-soft and have a nice relaxing scent to them as well.
8. Massage Orange Oil onto Your Feet
One of the reasons why I make sure to get a professional pedicure, year-round, is because the heels of my feet get all dried and cracked if they don't receive some extra special lovin' on a consistent basis. If you can totally relate but your budget is currently a little tight, I wrote an article on how you can do some DIY pedicuring that you can check out right here. Or, if you simply want something that will provide your feet with a little extra moisture, how about applying some orange oil to them?
It has antimicrobial properties that help to detoxify your system and pores; it deeply nourishes dry and/or irritated skin; it contains anti-inflammatory properties (if your feet happen have to be slightly swollen from being on them all day) and, it's got anti-fungal properties if your feet are susceptible to fungal infections. Not to mention the fact that orange oil has an invigorating scent to put you in a great mood if seasonal depression has you feeling a little on the lower side.
9. Restore Your Skin's pH Balance with Extra Virgin Olive Oil
Did you know that the normal pH level balance of our skin is between 4.7 and 5.75? The reason why this is relevant is that, oftentimes, we apply things on our skin that are either way too high (above 7 is alkaline) or much too low (below 7 is acidic). So say, for instance, you purchase a product with a pH level of 9. If you continually use it, it can end up totally drying your skin out and stripping it of its natural moisture. While this is never good, it's especially not beneficial during the fall and winter seasons.
Something that you've probably already got in your kitchen cabinet that is great when it comes to keeping your skin's pH balance right where it should be is olive oil. It is brimming over with antioxidants that help to keep your skin healthy. Olive oil also has omega-3 and polyphenols that are able to deeply moisturize your skin without clogging up your pores in the process. It contains natural anti-inflammatory and anti-microbial properties if you happen to have skin conditions like eczema or psoriasis.
And yes, it helps to keep your skin levels well-balanced too. The reason why I mentioned extra virgin olive oil specifically is that it's made from pure olives and not a blend of cold-pressed and processed oils (like regular olive oil is). The purer your olive oil is, skin-wise, the better.
10. Sleep with Shea Butter on Your Lips
I don't know about y'all but, personally, I don't know if there are too many things more irritating during the colder part of the year than freakin' chapped lips. And although I am definitely a lip gloss junkie, I have honestly not found a better moisturizer, lip protectant, or even lip primer for lipstick than shea butter. Between its high concentration of vitamins A, E, and F, antioxidants, and fatty acids, shea butter really does provide all that you need for your lips to be kissable, soft, and smooth. Apply a layer of it to your lips before turning in every night and they'll remain moisturized whether you've got a humidifier (which is also a good idea during the fall and winter because it will keep dry heat from drying you out) or not.
Welcome to the colder part of the year, everybody!
Featured image by Unsplash
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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