
Every time that a new season rolls around, something I try and do is provide hair tips to help to prepare for it. Well, now that spring is officially here and I'm pretty sure that you're beyond ready to get out of your house a little bit more, I wanted to make sure that your hair is at its best, whenever you do. So below, you'll find 12 tips that can help your hair to look and feel its best; especially if you're looking to gain a few extra inches come Labor Day.
1. Get a Microfiber Towel for Curly Hair
If you don't treat your hair to anything else this spring season, make sure to cop yourself a microfiber towel. Using a microfiber towel for curly hair is dope because, not only does the material help to prevent snagging, but it also absorbs water without drying out your tresses, and doesn't leave any lint in your hair (a big plus) and it significantly reduces your chances of frizzing. Since it's getting warmer outside and you probably wanna rock more wash 'n go looks more often, all of this is really good to know. Home improvement stores and places like Target and Walmart carry them for a pretty reasonable price.
2. Exfoliate Your Scalp with Homemade Coffee Scrub for the Scalp
As I'm in the midst of my own hair journey, something that I have learned on a very personal level is, that the more I take care of my scalp, the more my hair is able to flourish. That's why I'm all about scalp exfoliation (check out "Treat Your Scalp To A Little Bit Of Detoxing This Weekend"). It removes dead skin cells. It helps to balance your scalp's pH levels. It unclogs hair follicles. It soothes the scalp (so that you can keep your hands out of your hair more). And, if you decide to exfoliate with coffee beans, it can actually stimulate hair growth. One reason why is because it's able to increase blood circulation to your scalp. Another reason is it contains antioxidants that are able to block DHT (Dihydrotestosterone) which is a hormone that sometimes causes hair loss.
If you'd like to exfoliate with a homemade coffee scrub for the scalp, simply combine three tablespoons of fresh coffee grounds with one tablespoon of brown sugar (it's a humectant; more on that in a sec), two teaspoons of olive oil (olive oil is also high in antioxidants) and a couple of drops of peppermint essential oil (it increases blood circulation, moisturizes and invigorates your scalp). Mix everything together and apply to your damp hair and scalp before shampooing or conditioning your hair. Gently massage your scalp for about five minutes, let the exfoliant sit for five more, rinse your hair with warm water and go on with your wash routine as usual. Your scalp will feel amazing!
3. Skip the Sulfates and Wash Your Curly Hair with Shampoo Bars
It has taken me a hot minute to find the best shampoo for my hair. I've shared before that, for me, shampoo bars are the lick. The ones that I've purchased on Etsy are all-natural and sulfate-free. Also, since they are a bar, I can basically massage my head while applying the shampoo. Shampoo bars are super concentrated with whatever ingredients that they contain. They're good for the environment (because there's nothing to throw away). And they get your hair really clean without totally drying them out.
You can find shampoo bars more and more at local beauty supply stores. As I said, though, Etsy is the lick. Just go to the site, put "shampoo bar" in the search field and you'll be able to read up on all kinds so that you can figure out which one works best for your personal hair needs.
4. Condition Your Hair with Canned Coconut Milk
I don't care how well you take care of your hair, if you're not conditioning it properly, it's never gonna thrive in the way that you truly want it to. Not only does conditioning your locks help to put moisture into them, but it also gives your hair extra sheen, increases its elasticity (so that it doesn't break as much when you're styling it), can reduce the trauma that color-treating your hair can cause and it can decrease the chances of hair damage too. If you'd prefer to go with an all-natural conditioner (so that you can keep a lot of unnecessary chemicals out of your hair), a must-add ingredient is coconut milk.
When it comes to our hair, specifically, coconut milk is high in lauric acid (which helps to strengthen your hair's cuticles). Our hair is made of protein (keratin) and coconut milk is high in it. Vitamins B, C, and E are all up in coconut milk. Some of the properties in coconut milk can actually help to slow down hair loss. The anti-inflammatory properties in coconut milk can soothe scalp irritation and dandruff. And the fatty acids in coconut milk can deeply condition your hair too.
Coconut milk also smells pretty nice in your hair, so if you want to try it as a deep conditioner for your hair, click here to check out a video on how to make it and here for instructions on how to DIY a leave-in option.
5. Use Some Humectants for Your Natural Hair in the Spring
One of the reasons why our hair can sometimes get really dry is our curls happen to be tighter than other ethnicities typically are. As a result, the natural sebum that our hair follicles produce is unable to easily flow down the entire strand of our hair. This is why it's so important to deep condition your hair every wash day. You also should look into adding some humectants to your hair as well. What are humectants and how can you apply them to your hair? Basically, humectants are products that help to pull moisture out from their air and into your hair (and skin). Honey is a humectant. Aloe Vera is a humectant. Vegetable glycerin is a humectant. Off of the top of my head, these are three ingredients that you can add to your shampoo, conditioner or put into a water bottle and lightly spray your hair with that can help to bring moisture to your hair, so that it doesn't feel dry and brittle.
6. Go Lighter with the Types of Hair Creams, Oils, and Butters You Use
Something that I'm a huge fan of is sealing my ends (check out "Top To Bottom: 10 Tips To Strengthen Your Hair Follicles & Protect Your Ends"). It's basically when you apply some type of hair cream or butter (shea butter is bomb) to your ends, after applying some oil to your hair, in order to seal in moisture on your wash day so that your ends break less. While sealing is something that you should do, no matter what time of year it may be, if you've been applying butters and creams to your hair over the fall and winter seasons in order to give your hair more moisture, you might wanna let up on them, just a bit, during the spring and summertime.
The warmer times of the month are usually when we want our hair to have a bit more movement. Besides, butters and creams can weigh your hair down. That's why you might wanna try a light oil instead. Sweet almond oil, grapeseed oil, jojoba oil, avocado oil, pomegranate oil, and argan oil are all potent moisturizers that don't leave a lot of residues behind.
7. Wet ‘n Define Your Curls
Now that it's getting warmer outside, you might want to wear a wash 'n go or twist out more often. If you want either look to last for more than a couple of days, the key is definition. When it comes to wearing a blowout, it's best if you allow your hair to dry about 60 percent before applying the heat of your blow dryer to it so that you don't end up frying your locks (don't forget to put some thermal heat protectant on your hair, by the way). On the other hand, if you want your curls to look as defined as possible, you're going to need to do the complete opposite—your hair needs to be wet, then apply your product, and then allow your hair to air dry.
I already know. This sometimes can take several hours, if not even a couple of days, based on how thick your hair is or how long it may be. Still, it really is the most effective way to get the look that you're after. And just what are some of the best products on the market to achieve the most optimal results? Naturally Curly has a list of 10 defining products that you can check out here. Caring for Natural Hair's site has some good tips for how to have a bangin' wash 'n go. You can check it out here.
8. DIY Your Own Hair Mousse
When it comes to what can give your curls the kind of definition that you're after, it's important that you avoid hair products that contain alcohol. That's because alcohol can dry your hair out and ultimately lead to breakage. So, what should you do? Well, a healthy alternative is to make your own hair mousse. Mousse is great because it is able to protect your strands while reducing frizz and giving them a good amount of definition in the process. If this is something that you want to try, again, check out Naturally Curly's "3 All-Natural (Firm Hold) Curl Styler Recipes". It's got a recipe that's easy to make and makes your hair look and feel pretty amazing.
9. Keep a Rosewater Hair Spritz as a Moisturizer/Conditioner for Your Curls
If you're someone who lets your soul glow by wearing an Afro most of the time, something that you might want to keep close by is some rosewater spritz. Personally, I'm such a fan of it that I actually shouted it out in an article on how to heal dry skin too (you can check it out here). Off top, you can probably guess that rosewater is the ultimate moisturizer/conditioner. And indeed it is.
Rosewater is also really good for your hair because 1) it helps to keep calcium build-up in tap water from damaging your hair; 2) it can help to remove dandruff flakes; 3) it soothes your scalp if it is irritated or inflamed; 4) it reduces frizzing and 5) it adds shine. Something else that's great about rosewater is if you use it as a spritz in your hair, the scent of it can actually help to decrease symptoms that are related to headaches and migraines (how cool is that?).
If you want to make some of your own from the comfort and convenience of your own home, check out this video and this video for step-by-step tutorials.
10. Pull Out the Hair Accessories
Hair has décor trends, just like anything else does. So, why not get into some of the hair accessories that have already proven to be really popular this year? Some of them include super-wide, braided and beaded headbands; vintage scarves (like literally tying them underneath your chin); hats with wide brims; either really small or super large hair clips; pearly hair claws; putting multiple hair pins in your hair at one time (like on the back when you're rocking a low ponytail); black ribbons and, of course, flowers.
11. Get on Top of the 2021 Hair Trends
When it's cold outside, we're oftentimes rocking hats and wrapping our hair up in scarves in order to protect it from the harsh winds and bitter chilly temps. Now that the weather is milder, it's time to put our hair up into some trends, don't you think? Some popular ones for 2021 include Bantu knots, long braids and twists, layered textured bobs, bangs, and "messy hair" (which is basically just adding a little bit of product to whatever your natural texture is and letting your hair do whatever it wants to do).
For the most part, what it basically boils down to is "less is more". Just make sure that if you go with a protective style that you read "This Is How To Know Your Protective Style Ain't Workin'" beforehand. There's no point in rockin' one if it's ultimately gonna damage your natural hair in the process.
12. Enjoy Wearing Your Hair Out More
A woman by the name of Jessica Harrelson once said, "Spring adds new life and new beauty to all that is." I definitely believe that there is a lot of truth to this. So, let this be the season when you fully embrace your hair's texture and, even if it's just on the weekends, that you enjoy wearing it out more. After all, your hair is your crown, right? Let the sun kiss it. Take some pictures outdoors. Let everyone see how gorgeous your curls truly are. Allow your tresses to…fully bloom!
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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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