July is about healing, focus, and making a change. Cracks in the foundation are being shown, and depending on your perspective, you can move forward toward change or entertain the negatives. Perspective is everything, and as the month begins in Cancer Season, emotions can cloud your vision. Thankfully, the Capricorn Supermoon on July 3rd will be bringing things back to reality and helping you find your ground through the emotional whirlwind that has been. This Full Moon is an activating time that’s creating breakthroughs, building new bridges, bringing things full circle financially, and shining the spotlight on what needs to be seen.
There is even more earth energy flowing through the collective in July, with Mars entering Virgo on the 10th, where it will be until August 27th. Mars in Virgo is dedicated, compassionate, and efficient. Mars in Virgo gets things done, focuses on good health, and lends a helping hand to those who need it, and this is where a lot of people are taking action right now. This month there is positive energy flowing toward acts of service, routine, and creating order; however, be careful not to get lost in the details and perfectionism that you miss the full picture. On July 11th, Mercury enters Leo, and mentally, there is a strength here that is helping those overcome any mental burdens that have been influencing their daily life.
On July 17th, there is a New Moon in Cancer that will be closing out Cancer Season. This New Moon is a good time to set your intentions for love, emotional harmony, family, and the home. This New Moon is highlighting the emotions but is creating an opening to greater love, protection, and honesty where needed. This new Moon is about meeting your needs, dreaming the dream, and showing up for love. A few days later, on the 22nd, Venus goes retrograde in Leo, and Leo Season begins. This is when things really start heating up and when change prevails. Venus will be retrograde in Leo until September 3rd, and egos are more likely to clash during this time.
Honor the value of self-love, and you will see how this directly influences your relationship experiences with others.
As the month comes to a close, Chiron, the wounded healer, goes retrograde in Aries from July 23rd until December 26th, and Mercury enters Virgo from July 28th until October 4th. Healing is taking place in July, and sometimes it happens when we least expect it. The more you can find the balance between your head and your heart right now, the more you can see things clearly. July is therapeutic and is needed.
ARIES
AriesKyra Jay for xoNecoleJuly is all about going after what you want, Aries. Focus on your positive intentions and create a plan to succeed. You have the energy, the charisma, and you are in the right place to make things happen this month. Mars, your ruling planet, moves into your 6th house this month, and you are all about good energy, good health, and creating routines that both nourish and bring order to your daily life.
You are someone who is independent and who loves to do things alone, and this month you are realizing that you can accomplish your personal goals with others by your side. The New Moon on the 17th of this month is happening in your 4th house of home, and you are connecting to those that have your back and support your well-being. July is a perfect month for you to set your intentions and show up.
TAURUS
TaurusKyra Jay for xoNecoleThis month is a time of finding your balance, Taurus. You are feeling in tune with the ebb and flow of life, and you are seeing a positive return on the things you have been investing in. Energy is everything, and you are receiving the abundance that you have been giving. A Supermoon is happening in a fellow earth sign at the beginning of the month, Capricorn, and July 3rd will be a time of clarity, closure, and happiness for you. Don’t be afraid to communicate your needs this month, Taurus.
Moving into July, Venus goes retrograde in Leo until September, and for you, you could be spending more time at home over the next few months. Your safe spaces are where you feel most comfortable and loved, and right now, that’s with your family, close loved ones, and objects of treasure. Over the next few months, you will be tuning into your heart and discovering where you want to lay down new roots, where you can give yourself more TLC and self-care, and who you want along with you for the ride.
GEMINI
GeminiKyra Jay for xoNecoleJuly is a month of communication, executing your plans, and seeing through the smoke and mirrors. You are rising above what’s been and are ready to see things in the light, Gemini. At the beginning of the month, you are feeling things through and taking the time to honor your emotional well-being, rest, and seek more time tending to your own needs. You are prioritizing your time and energy and focusing on the things that truly matter to you at the end of the day.
The New Moon happening this month on the 17th is a time for you to set intentions when it comes to your finances, income, balance, and self-confidence. This New Moon is urging you to see how willing you have been to see a new beginning here and will be opening new doors that you will have to find the courage to walk through. Venus goes retrograde for the summer toward the end of July, and for you, this time will be helping you communicate more effectively and to re-discover some of your truths.
CANCER
CancerKyra Jay for xoNecoleCancer Season is underway, and July is a month of love for you, Cancer. This is a time when partnerships in your life are thriving, and your life is colored by love. You have come to such a good place emotionally that you can’t help but to rejoice in where you are and your current reality. Things are changing, but you are embracing every moment of it. The Supermoon on July 3rd will be when you begin to see these changes and growth within love and when you are getting the full picture of some important relationships in your life.
The July New Moon will be in your sign on the 17th, and this New Moon is a magical one. You are in tune with the universe, and where your life is is where you want it to be. Set your intentions for the path you see for yourself in the future, and don’t be afraid to take risks right now. July is all about investing in yourself and your relationships. You have what it takes to feel balanced in not just one but many areas of your life, and this is the month that’s opening that door for you.
LEO
LeoKyra Jay for xoNecoleJuly is all about owning your strength, Leo. You have been moving mountains, and this is another one of those months where some more courage is needed. Your mind is especially active this month with Mercury entering your sign on the 11th, and this energy can lead to overthinking. Meditate, find your ground, and gain new inspiration. You are protected as you prepare, focus on yourself more, and figure things out this month.
The New Moon on the 17th is when you are ready to let go of the past, heal, and see how better things will be for you when you free yourself from past burdens. You deserve healing, and as Venus goes retrograde in Leo from the 22nd until September, you are finally getting that opportunity to heal. Leo Season begins on the same day, signifying a time when the focus is on you and your heart and when you are experiencing a personal transformation.
VIRGO
VirgoKyra Jay for xoNecoleJuly is a month of abundance for you, Virgo. Your cup is full and overflowing, and you are feeling gratitude for the blessings that are appearing for you now. This is a month to honor your skills, dedication, work ethic, and determination and to accept your due rewards with an open heart. The Supermoon at the beginning of the month is showering some love and receptivity in your life, and you are feeling heard and seen in July, Virgo. You are entering the month with an inner confidence that is leading you to success.
Mars enters your sign on the 10th, where it will be until late August, and you have more energy at your disposal during this time. You are all about action and putting in the effort, and your spirits are high this month. Mercury enters Virgo before the month ends, and more energy is working in your favor. Your mind is in the right place, and you are turning dirt into diamonds. This month is reminding you that you deserve to enjoy the successes you work so hard for, and there is plenty of it to enjoy.
LIBRA
LibraKyra Jay for xoNecoleJuly is a month where you get to take a deep breath, Libra. You have been worried about the things you are seeing come to fruition this month and seeing that everything turned out better than expected for you. Your career, finances, and safety nets are a big priority for you right now, and you are experiencing positive revelations here this month. The Supermoon happening at the beginning of July is helping you feel more grounded and fruitful and is bringing good energy into the home for you.
The New Moon happening later in the month is aligning with your 10th house of career and achievements, and you are claiming your successes. You have been working on your skills and mindset and are in a position now where you can help inspire and give opportunities to others. You are seeing growth financially in July, and life is coming full circle for you. Before the month ends, Venus goes retrograde in Leo, and this for you will be tapping into your friendships. Try to see all perspectives and focus on building your community right now.
SCORPIO
ScorpioKyra Jay for xoNecoleThis is an inspiring month for you, Scorpio. You are feeling enlivened after somewhat of a stagnant year, and you are reaching for the stars right now. One thing is happening after the other, and you have been looking forward to this change of pace. The Supermoon on the 3rd will be opening up new channels of communication for you and will be giving you some clarity on the answers you have been looking for. You are ready to move on from what hasn’t been working and are effectively seeing new pathways and opportunities in your life.
Mars moves into your 11th house of hopes and dreams, friendships, and community in mid-July, and you are spending more time around your soulmates and your people over the next month. You are in a social time in your life, and there are plenty of fun experiences to be had. Venus goes retrograde at the end of the month and will be bringing things into perspective when it comes to your career, reputation, and where your heart stands with how you are showing up for your goals. Be patient when it comes to what you are trying to achieve right now.
SAGITTARIUS
SagittariusKyra Jay for xoNecoleDivine timing is everything this month, Sagittarius. Your intentions will seed to fruition, but some more time may be needed right now. Remember that protection can sometimes look like rejection and that what is meant for you will be for you. With Mars aligning in your career zone over the next month, you may be feeling more pressure to perform, to be successful, and to reach the goals you have been working towards. However, don’t forget to appreciate where and who you are now while you strive for what you want to become.
There is a New Moon on July 17th that will be in your 8th house of commitment and intimacy, and you are getting an opportunity to see where you feel that emotional receptivity in your life and where you can be a little more vulnerable and experience more growth here. Giving yourself and others grace is key this month, and it's best to not take anything personally. Venus goes retrograde in a fellow fire sign, Leo, at the end of the month, and it’s best to plan out all of your adventures thoroughly over the next few months.
CAPRICORN
CapricornKyra Jay for xoNecoleJuly is the start of something new for you, Capricorn. You are ready for a new adventure, and you are embarking on one right now. This is the month when you are seeing previous roadblocks disappear and new life appear. There is a Supermoon this month on July 3rd, and it’s happening in your sign. You are closing out a chapter of your life that felt more personally limiting to you and are breaking free from what has been. This Full Moon is a time of letting go of what was and getting excited about what’s to be, and this is an impactful time for you.
Mars moves into Virgo on the 10th and moves into your house of adventure, travel, education, and spirituality. The next month is a great time for you to travel, spend time in nature, and explore the world around you. This is an inspiring month for you overall, and you will be getting into a lot of different fun activities. The New Moon happening before the month ends is occurring in your sister sign, Cancer, and love is moving into a new chapter for you. Your willingness to move forward is creating more room for love to enter your life.
AQUARIUS
AquariusKyra Jay for xoNecoleIn July, you are embarking into the unknown, Aquarius. You are taking a leap of faith in yourself, and you are trusting that the universe will be there to catch you. You are finding your balance with what you are working on letting go of and where you want to be, and you are being nudged to get out of your comfort zone more this month. The Supermoon happening at the beginning of the month will be helping you overcome fears and see where this has been coming from so that you can heal and let go where needed.
Moving further into July, there is a New Moon on the 17th, and this is a good time for you to set your intentions for your daily life, routine, health, and working world. Get things in order this month, and focus on what is going to benefit you now and in the long term. Venus goes retrograde in Leo on the 22nd before the month ends, and you are going to be learning a lot about love and your close relationships and will be experiencing a rejuvenation and change here over the next couple of months.
PISCES
PiscesKyra Jay for xoNecoleFireworks are going off for you this month, Pisces. July is about seeing the growth in your life and about enjoying the present moment. You are free to be, to live, and to love, and you are feeling all the things this month. With a Supermoon at the start of the month happening in your house of hopes and dreams, you are feeling inspired to live your life to the fullest and to nurture the things that light you up inside. You deserve to take those moments out to enjoy your life, and you are great creative when doing so right now.
Mars moves into your sister sign, Virgo, on July 10th, and you are motivated to connect, focus on your one-on-one relationships, and express your heart. You are feeling the passion for love and your relationships, and love is in the air for you in July. What you believe, you can make a reality, and you are seeing some of your intentions for love manifest for you this month. The New Moon on the 17th will be ushering in some more good energy into your love life, and this is a month of romance for you. Look at new beginnings in your life as the blessings they are, and have fun this month, Pisces.
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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
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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