
Not too long ago, while doing an interview on sex and relationships, the interviewer asked me, "Don't you ever get tired of talking about sex?" Is she crazy? That would be a firm "no". I think it's because, two things that absolutely fascinate me, are sex and relationships. Since both transpire between human beings, there are always layers and surprises to be experienced. And, when it comes to sex specifically, there are also always techniques to try—things that can be done to make sex even better than it already is.
Today, that's what this article is totally devoted to—things that you and yours can do that will hopefully enhance your sexual performance and help you to accomplish a new level sexual pleasure and satisfaction. Because really, when "upgrading" your sex life is a constant focus and goal, how can you ever get tired of sex? I mean, like…ever.
1. Create a “Sex Code”

I'm thinking that most of us know what safe words are. But just to be on the safe side, it's the word that you give when you want to alert your partner that you are uncomfortable or they are going too far. Well a sex code is similar but different. To me, the best way to break it down is to take us all the way back to beeper days. Although I never had one, some of my friends did. I remember that if they had a boo, sometimes they would have codes for each other. There was a code for "I love you", "I miss you" and well, other stuff.
Yeah, that's the best way to explain a sex code. It's a set of numbers, letters or combination of both that you and your sex partner can use to send a cryptic message that you wanna hook up, that there are certain things you'd like to try (or try again), or that there is a place where you want to do these things. For instance, if there is a particular hotel that you both enjoy, the code could be the number in the street address or the number of the room that you always get. Once your brain gets used to seeing those codes, it will start to stimulate the rest of your body to get excited about what's to come. Try it. It works.
2. Bring in a Pair of Surgical Gloves
What in the world do you need a pair of surgical gloves for? Word on the street is if you fill one of the gloves with lubrication and then you place the glove over your man's penis shaft and stroke it, that can provide a sensation similar to what the inside of your vagina feels like. And why do this over simply having intercourse?
This tip isn't meant to be a substitute (because there is no substitute for yonis); it's simply a fun foreplay tool. Plus, since our hands can provide a different kind of pressure than our vaginas can, it's the kind of massage that your partner will probably really appreciate (especially if you warm the lubrication up a bit before you start).
As far as where to get a pair of these gloves, Amazon sells a pack of 100 for under ten bucks here.
3. Massage Some Unpredictable Spots

Speaking of massages, I don't know too many people who will turn down a free massage; especially if it's a sensual one that's coming from their partner. But the reason why massaging makes this sex technique list is this—the key to giving a really good one is to hit some spots that are somewhat overlooked. For instance, use your tongue to graze over parts of your partner's body where their skin is not as thick like their wrists or behind their ears. To release pent up tension, rub on his shoulder blades, behind his knees and especially his temples. When you're ready to get him sexually stimulated, never underestimate the power of touching his feet, including his toes. Reflexology experts can vouch for the fact that gently rubbing on the top of someone's feet helps to boost their libido, while massaging the outside of their big toe can trigger the production of estrogen and testosterone. Another tip is if you rub on their ankles, that can actually intensify orgasms and ejaculation. If both of you are down to touch these spots, it can trigger y'all in some of the best ways possible.
4. Do the 4-7-8 Breathing Technique
Ask any sex expert—or anyone who has great sex on a regular basis—what is needed to not only climax but feel more connected with your partner and one of the things that is going to top their list is paying attention to your breathing. Learning how to deep breathe with your partner will calm you down, put you more at ease, and eventually make orgasms a whole lot more intense.
As far as breathing techniques go, one that you should definitely try is the "4-7-8" one. What you do is sit in front of your partner (preferably naked). Next, dab a little bit of lavender or jasmine oil right underneath your nose; lavender is a soother and jasmine is an aphrodisiac. Then, both of you should exhale out of your mouths and close them. Then inhale through your noses for a count of four, hold for a count of seven and exhale through your mouths for a count of eight. If you do this 3-4 times, it will help to center you so that you are totally relaxed; it will also build up anticipation for whatever is coming next.
5. Use Some Oral Sex Condiments

Sometimes I'll sit on a counseling session with a couple where one of the spouses will say that, no matter how much they try and get into oral sex, they can never manage to get past the taste or texture of their partner. For those of us who can't relate, we might think that this is petty or even juvenile, but to a certain extent, I see where they are coming from. For some, bodily fluids are an acquired taste. Still, that doesn't mean that there aren't "work arounds" to make it easier to, well, digest.
One thing that you can try is to bring some oral sex condiments into the mix. Just like ketchup or mustard can make a hot dog taste better, honey, maple syrup, chocolate sauce, whipped cream or a combo of cinnamon oil and sweet almond oil can make fellatio and/or cunnilingus a more delicious experience too. Just make sure to put a couple of towels down (to protect your bedding) and have some warm cloths on tap (for afterwards). That will make clean up and/or sex entry a lot easier once you are done.
6. Try the Kivin Method
Speaking of oral sex, the next time your man is about to go down on you, ask him to try the Kivin method.
Don't worry, it's nothing complicated. It simply means that instead of him licking up and down on your clitoris (and vulva overall, really), he needs to move his tongue from side-to-side instead. Since this isn't a technique that is applied a lot, it will stimulate some of the nerves in your clitoris (and vulva) that oftentimes go ignored.
And since there are 8,000 of those bad boys in your clit alone, imagine how amazing you'll feel when some of those dormant once have been awakened. (This makes me think of Luke James reading thirst tweets recently. Something tells me that he knows all about this, girl.)
7. Keep Your Legs Closed

Most of us have heard somewhere that 75 percent of women aren't able to achieve an orgasm from intercourse alone. To that, I say, close your legs. What in the world am I talking about? I'm not the least bit hesitant to share that I used to have some of my best orgasms when my legs were closed. Like when a partner was penetrating me with his legs on the outside of mine, for example. The reason why this works is because with my legs closed, that gives him a greater opportunity to stimulate my clitoris and vagina simultaneously. I've even heard some women say that oral sex orgasms are better when their legs are down, straight and closer together as opposed to hiked up in the air. It might sound crazy but hey—don't knock it until you've tried it. Sometimes, the best sex happens when your legs aren't opened but closed.
8. Play Around with “Putting on the Sock”
You might've heard somewhere that you've got a greater chance of having an orgasm if you've got a pair of socks on. The theory is it works because when your feet are warm, blood flow increases and that can make it easier to climax. That's not what I mean when I recommend "putting on the sock", though. This is actually a Kama Sutra term that refers to your partner first stroking your vagina with his fingers and then with the tip of his penis before actually penetrating you. What it does is give you more time to become naturally lubricated as it heightens his arousal in the process. What it all has to do with socks, you've got me there but back in my sexin' days, I was doing this quite a bit and whew chile, it works. So yeah, I'll all for putting some socks on.
9. “Stir” His Penis

I'm hoping that this particular tip is more of a reminder than anything else. Whether your partner is well-endowed or you simply want to use his penis to find your G-spot, control his thrusts a little more by asking him to be still so that you can use your own pelvis to "stir his penis" around. He'll appreciate getting a bit of a break and you'll enjoy how you can navigate his shaft towards the parts of your vulva and vagina that stimulate you the absolute most.
10. Get into the Blossoming Flower Position
I know—it really does seem like there are a billion-and-one sex positions out here, doesn't it? But this actually isn't all that complicated, I promise. The long short of it is, next time you are in a position where your partner is on top of you and you've got a pillow underneath for extra support, right when you're at the point where you think that his thrusts can't go any deeper into you, pull back and then pull him in just a bit more. Go slow at first, then build up to a mutual rhythm. It will "hit some spots" that you probably didn't know were there and intensify your orgasms in the process.
11. Keep Your Clothes On. Kinda.

One time, while talking to a husband about what he wished he was able to experience more with his wife, what he shared was interesting—pretty simple too. "I wish my wife would let me undress her more. That way, I can decide what parts of her clothes I want to leave on and what parts I want to take off." I did some unofficial polling and discovered that a lot of men can relate to the line in Beyoncé's "Drunk in Love" when her hubby Jay Z says, "Foreplay in the foyer, fucked up my Warhol/Slip the panties right to the side/Ain't got the time to take drawers off, on sight".
When I asked the guys why this was such a turn-on, they said that between the urgency of wanting their partner so bad that there is no time to totally disrobe to enjoying the peek-a-boos of breasts spilling out of bras or panties being pulled over to the side so that sex can be had in atypical places—little moves like this can make sex feel like a new adventure, even if you've been with your partner countless times. Duly noted.
12. Play ‘Never Have I Ever’ (Do What You’ve Nevered)
Soon I'm going to pen a piece on how, just like the weather has seasons, so do married couples when it comes to their sex life. Well, whenever "fall" or "winter" roll around, something that I sometimes recommend that they do is to put their own twist on the Never Have I Ever game. The key is to listen to what neither of you have never tried before on the sexual tip and then attempt it with each other—or at least some variation of it.
I won't lie. In order to play this, you need to be secure in the fact that your partner probably has a past, and this game may enlighten you to some things that you didn't know about it before. But if the main focus is less ego and more pleasure, you'll be far more interested in learning more about your partner and figuring out ways to be their "first" when it comes to what they've never done and what they are open to finally trying—with you. Have fun. #winkwink
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
How To Orgasm With Your Partner At The Same Time
10 Things You Didn't Know About The Male And Female Orgasm
Want A More Intense Orgasm? These Tips Are Sure To Make You Cream
6 Oral Sex Positions That'll Elevate You Even When You're On Your Knees
Feature image by Giphy
Did you know that xoNecole has a podcast? Subscribe on Apple Podcasts or Spotify to join us for weekly convos over cocktails (without the early morning hangover.)
Your December 2025 Monthly Horoscopes Are All About Surrender & Alignment
December is about letting go. We end the year with the need for more peace, reflection, and rejuvenation, and that is exactly what December is providing for us. The Sun is in Sagittarius, and anything is possible. This is the month to believe in that and to know that the universe is supporting you. With a Supermoon in Gemini as we begin the month as well, we have an opportunity to gain the closure we have been looking for this year and to wrap up old projects, ideas, and communication breakthroughs.
This is the month to make your peace the priority and let go of trying to control the way the tides are turning. Trust in your new beginning, and give yourself time to prepare for it this month.
A big part of the clarity that is coming through this month is due to Neptune going direct in Pisces on December 10, after being retrograde here since July. With Neptune now direct, we are able to see our inspiration and creativity a little more clearly, providing the perfect energy for dreams and manifestation to be built upon. The smoke is clearing, and it’s up to you to decide what you want to do with this newfound clarity that this transit is bringing. Mercury also moves back into Sagittarius on December 11, which is great for communication and clarity, and the adventures you were trying to see through at the beginning of November come around for you again with greater purpose and support.
On December 15, Mars enters Capricorn until the end of January 2026, and this is the extra push we need to make important changes and to be on the path towards greater abundance, stability, and prosperity. Mars in Capricorn takes care of business, and we have extra energy at our disposal during this time to do so. This transit is an ideal time to focus on your career or financial goals for next year and to start putting some of these plans into motion now. A few days later, we have the New Moon of the month, which will be in Sagittarius on December 19, and this is the perfect New Moon to manifest.
The energy is high, magic is in the air, and it’s all about moving forward with the new beginnings that are inspiring you and bringing you joy to think about right now.
Capricorn Season officially begins on December 21, and this earth sign energy is how we heal, gain closure, and build new foundations in our world. With Venus also moving into a Capricorn a few days later, there is something about peace, prosperity, and security that we are gaining in life and in love as we close out the year, and this is what we need right now. This month is about reflecting on what was, letting go of old hurt, and renewing. December is an ending and a new beginning in one, and there is magic in this space to be created.
Read for your sun and rising sign below to see what December 2025 has in store for you.
AriesKyra Jay for xoNecoleARIES
December is a full-circle moment for you, Aries. You are seeing the gifts in your world and have a lot of gratitude for the way things have come about for you as of late. There are culminations in your world that are providing you with more abundance, stability, and community, and you are exactly where you are meant to be this month. With the Sun in a fellow fire sign and in your 9th house of travel for most of the month, December is a good time to get out of your comfort zone, explore the world around you, and get your body moving.
Mars, your ruling planet, also makes a change and moves into Capricorn on December 15, which will fuel your inspiration and power in your career space. You are making a lot of professional progress as we close out the year; however, make sure to be more mindful of your competitive drive right now. The New Moon on December 19 is the perfect opportunity for you to create some new plans and goals when it comes to traveling, education, and where you want to gain some new inspiration in your world. Overall, this is a month of things coming together for you serendipitously.
TaurusKyra Jay for xoNecoleTAURUS
December is about trusting your intuition, Taurus. You have a lot on your mind this month, and it’s best to delegate, communicate, and allow yourself some relief by opening up to someone and not feeling like you have to hold everything in. As we begin the month, we have a Supermoon in Gemini happening in your house of income, and the plans and projects you have been building here come to fruition for you now. This is the time to gain clarity on your financial world and to take a look at what spending habits you want to let go of here as well.
With Venus in your 8th house of shared resources for most of the month, you are doing a cleanse on your commitments, partnerships, and business ventures. You are taking a look at what you want to dedicate yourself to in the future, and what commitments you may need to let go of now in order to be in the space you truly want to be, both financially and within some of your relationship dynamics. Before we end the month, we have a New Moon in this same area of your chart, and it’s time to look at the opportunities that are presenting themselves and to trust your internal guidance system to lead you forward.
GeminiKyra Jay for xoNecoleGEMINI
You are moving forward fearlessly this month, Gemini. December is your month of love, passion, and dignity, and you are owning the light that you shine. We begin the month with the last Supermoon of the year, happening in your sign, and you are stepping up to the plate. You are showing up, owning how much you have grown this year, and allowing yourself to heal while also acknowledging that you have done your best and you deserve to have fun in the midst of the changes you are creating.
Mercury, your ruling planet, is officially out of retrograde, and you can use this energy to the fullest potential now. With Mercury in your 7th house of love, it’s time to speak from the heart and to talk about the things that matter and that are inspiring you right now to your loved ones. You never know what kind of epiphanies you may have when you open up the conversation to others. Before the month ends, you have a New Moon in this same love area of your chart, and this New Moon is all about manifesting romance, commitment, and abundance in your world.
CancerKyra Jay for xoNecoleCANCER
December is an opening for more love, more joy, and more freedom in your life, Cancer. You have come to a place where you hold so much gratitude in your heart for where you are today and where your heart is shining, and things come together for you with more ease right now. With the Sun in your 6th house of health, work, and daily routines for most of the month, you are getting your ducks in a row while also putting more energy and effort into taking care of yourself, your priorities, and your well-being. This month surprises you in many ways, and it’s because you are showing up.
Mars and Venus both move into your house of love, relationships, marriage, and abundance this month, and you are making strides in your love life. You have both of these opposing forces on your side and are being recognized for the love you are while also receiving the love you want. This month, overall, is about focusing more on the positives in your world and letting your heart have its joy. Before December comes to an end, there is a New Moon in Sagittarius, and this is the perfect opportunity to create the plans you want to see through next year, especially when it comes to your work life, colleagues, business ventures, and health.
LeoKyra Jay for xoNecoleLEO
The scales of karma are balancing, and they are balancing in your favor this month, Leo. December is your month of truth, and of seeing it clearly in your world. The Sun is in your house of romance, pleasure, and happiness for most of the month, and it’s time to relax, be in the present moment, and allow what is meant to be, to be. With a Supermoon in your 11th house of manifestation as December begins, this is a powerful month for seeing your dreams come to fruition, and for feeling like the intentions you have set this year are finally here for you now.
Mars also moves into your 6th house mid-month, and this is the perfect energy to have to move into the new year. You have extra energy at your disposal right now and are feeling fearless with what is possible for you and your daily routine. Before the month ends, we also have a New Moon in a fellow fire sign, Sagittarius, and this is a breakthrough moment for you and your heart. December, overall, wants to show you how loved and supported you are and will be doing so in magical, unexpected, and concrete ways.
VirgoKyra Jay for xoNecoleVIRGO
December is a month of victory, Virgo. You are showing up and experiencing some new successes in your world that move you forward on your path in life. With a Supermoon in your 10th house of career as we begin the month, the effort and intentions you have made this year come into full bloom, and you are being recognized for who you are and the good work you have done. This month is all about showing up and allowing yourself to be seen and loved, knowing that you deserve the support and opportunities you are receiving.
Mars moves into Capricorn on December 15, which brings the passion and excitement into your love life, hobbies, and little pleasures in life that light you up. You want to have fun this month and are going to be walking into the new year with this fearless, happy, and spontaneous energy within you. Before the month ends, Venus also enters Capricorn, and in this same area of your chart, you have a lot to look forward to and believe in right now. Overall, December wants you to be happy and will be doing everything possible to make that happen for you. This is your month to shine, Virgo.
LibraKyra Jay for xoNecoleLIBRA
December is a month of opportunity for you, Libra. New doors open, and you are financially making breakthroughs this month because of it. December begins with a Supermoon in your 9th house, and you are getting a clearer view of where you have been making strides in your life and how it has all brought you here to this present moment of freedom. This month is showing you what happens when you are fearless with your purpose and when you believe in yourself and what you are worthy of.
Moving further into December, Mars moves into your 4th house of home and family mid-month, and you are closing out the year in your safe spaces. You are spending more time with your loved ones and taking the time to quiet your mind and listen to what your heart has been telling you. Before the month ends, we have a New Moon in Sagittarius, happening in an area of your life that deals with communication. This is a great time for getting the answers you have been looking for and for feeling more clear-headed and confident about the decisions you are making as you move into the new year.
ScorpioKyra Jay for xoNecoleSCORPIO
Patience is a virtue this month, Scorpio. December is all about remaining patient and vigilant with what you are creating in your world, and knowing that the universe has your back. It’s time to be reminded of the power of hope, and this month is an opening to greater clarity in your life. There is a lot of energy in your financial zones right now, and this is providing you with new opportunities and new insight; however, the speed at which things come about for you may feel daunting. Keep your head up and eyes focused on what you want and know that you are more than worthy of receiving it.
With Mercury in your 2nd house of income this month, December is a good time to plant new seeds and to think about where you want to be financially a month from now or even a year. This month is asking you to think bigger and to think more long-term so that you can set the appropriate plans into motion now. We also have a New Moon in your house of income before the month ends, and this is when you will see more of your dreams come to fruition in this area of your life, and have more opportunities to build. Overall, December will be teaching you a lot, Scorpio.
SagittariusKyra Jay for xoNecoleSAGITTARIUS
Sagittarius Season is here, and there is a lot in store for you this month, Sag. December is all about what you are dedicating yourself to. It’s about setting your intentions and putting the work in to back up your dreams, and about getting things in order so that when the new beginnings come, you are ready for them. The Sun and Venus are in your sign for most of this month, and there are a lot of eyes on you right now. You have the potential to create a new beginning for yourself, and it’s time to invest in yourself, your love life, and your dreams.
Mercury moves into Sagittarius on December 11, and this is giving you another opportunity to see through some of the plans that you had initiated in November. Mercury was retrograde in your sign last month, and there may have been some disruptions to your vision and plans for the future, and now this energy is turning around for you. Before the month ends, we also have a New Moon in Sagittarius, and you are walking through new doors fearlessly. You are catching others by surprise by your growth this month, and you are thinking a lot about your purpose, future, and plans for the new year.
CapricornKyra Jay for xoNecoleCAPRICORN
December is all about the vision, Capricorn. You are moving through a lot of changes and transformations this month, yet they are giving you a chance at a new beginning in the process. You are focused more on the future and what goals you want to manifest for yourself right now, and are ready to let go of what hasn’t been working for you. With the Sun in your 12th house of closure for most of December, this is your time for healing, but remember, healing doesn’t have to be isolating or boring; you can thrive while you renew, and you are this month.
Mid-month, the excitement picks up for you, and you are feeling more energized than you have in a while. Mars moves into Capricorn until the end of January 2026, and you are being proactive with your goals, intentions, and passions. You are a force to be reckoned with this month, and you are making things happen for yourself with confidence. Capricorn Season officially begins on December 21 this year, and this is definitely speeding up your healing process. You are breaking free from what was, and with Venus also moving into Capricorn before the month ends, you are leaving this year in high spirits and with love opening a new door for you.
AquariusKyra Jay for xoNecoleAQUARIUS
December is all about community, creativity, and manifestation, Aquarius. This is the month to work together with others to help bring your dreams to life. You are in a space of inspiration, empowerment, and beauty, and are creating more of this energy around you and in your world. Look out for what support comes your way this month and know that you don’t have to do everything alone to succeed. With the Sun in your 11th house of manifestation and friendship, your intentions are coming to fruition, and it’s time to celebrate with the people you love and to own how far you have come this year.
On December 19, we have a New Moon in Sagittarius, lighting up your life in all of the best ways possible. This is your New Moon of freedom, victory, and magic, and you are seeing new beginnings appear that you were once just hoping for. Before the month comes to an end, Venus moves into your 12th house of closure, and after an active and successful month, you are ready to relax, heal, and give your heart some of the attention it has been asking for. You are moving into the new year with the need to release and renew what hasn’t been working in your relationships, and you are finally ready to.
PiscesKyra Jay for xoNecolePISCES
December is a big month for you, Pisces. You are making some huge accomplishments this month, and are feeling like everything you have been through this year has been worth it for these moments that are coming to fruition for you now. The Sun is in your 10th house of career and reputation for most of the month, and this is where a lot of your focus is right now. You are claiming your successes and putting yourself out there in ways that not only serve you, but that inspire others as well.
Neptune officially goes direct on December 10, after being retrograde in your sign since July, and you are finally seeing things a little more clearly. You are feeling renewed inspiration and passion in your life, and your intuition is your strongest asset right now. Before December comes to an end, we also have a New Moon in your 10th house of career, and what happens now not only changes things for you in the present, but it also opens new doors and what is possible for you in the new year as well. Overall, you are on top of your game this month and are owning the joy and empowerment you feel.
Featured image by Kyra Jay for xoNecole
I already know that this one is gonna hurt a few feelings. The reason why I say that is because, if there is one thing that (many) folks are going to take if they are looking to get a good night’s rest, it’s melatonin, chile.
How do I know? Well, aside from the fact that some people in my own world are hooked on it, it’s also been reported that as many as 27 percent of Americans rely on this particular supplement to catch themselves some nightly zzz’s. That’s why, when I peeped that a particular study about melatonin was damn near viral, I decided that I absolutely needed to use my side of cyberspace to get the word out.
You see the title of this piece. Unfortunately, it is not an exaggeration. If you give me a moment, I will try to explain what is going on and how you should move, going forward, if melatonin is something that you have been relying on in order to get a good night’s rest.
What Is Melatonin?
GiphyOkay, so what exactly is melatonin? It’s actually a hormone in your system that your body produces in order to regulate your circadian rhythm/sleep cycle. Since melatonin tends to kick in 1-3 hours before you turn in at night, that is actually why “losing an hour” (of sunlight) during this time of the year (check out “Is The Drama Of The One-Hour Time Change All In Your Head?”) can throw off your sleep patterns a bit.
If your body doesn’t seem to have enough melatonin naturally, you might find yourself taking a melatonin supplement in order to increase your melatonin levels, although it should go on record that melatonin is also used to treat seasonal depression; a form of reflux disease (GERD); migraines and headaches; fibromyalgia, and even certain types of anxiety. Melatonin also has a reputation for helping to regulate menstrual cycles and slow down the aging of skin and hair. Something else to keep in mind? When melatonin is in supplement form, oftentimes, it is synthetic, which means that it is made in a lab.
Okay, so clearly, melatonin is needed and, as a supplement, it has its benefits.
Then there is the other side of the story. One that just recently came out.
Why Is the Supplement Currently a Cause for Alarm?
GiphyGeeze. There really is no telling how many times I have shared one of my all-time favorite quotes in my content here: “The excess of a virtue is a vice.” Aristotle is the author and it is so very true — including when it comes to melatonin usage. Because here’s the deal: If you are relying on a melatonin supplement to get some sleep, it’s important to note that most health experts say that you shouldn’t take it for more than 1-2 months, tops.
One reason is because melatonin shouldn’t be a “solution” to your sleep problems, so if you can’t get rest without it after several weeks, it really is time to see your doctor. Another reason is because melatonin supplements do have some potential side effects including nausea, vomiting, irritability, restlessness and disorientation. And then there is what has recently come out about it: the possibility of heart failure and even death.
Wild, right? Here’s the deal about that. Did you know that, according to the American Medical Association, the FDA doesn’t regulate most supplements? So, in the case of melatonin, specifically, while one brand might contain a certain amount of it, another may have a ton more. And when someone uses melatonin, consistently, for 12 months or more, they put themselves at a whopping 90 percent increase of heart failure over those who don’t take the supplement at all (the same goes for individuals who have two melatonin prescriptions filled within 90 days of each other vs. those who don’t). Something else to keep in mind? People (involved in the study) who took melatonin were 3.5 times more likely to be hospitalized for heart failure than those who don’t use the supplement too.
Since this is relatively new research, experts are trying to get to the root of why all of this is the case; however, one cardiologist did say that sometimes insomnia itself is the result of an underlying health issue; sometimes one that has to do with one’s heart. So, taking melatonin might further mask a health problem that needs to be immediately addressed. Sleep apnea is one that he mentioned.
These are pretty alarming results, no doubt. Now does this mean that you should avoid melatonin like the plague altogether? Eh. It’s more like you shouldn’t be using it for more than a couple of months. You should talk to your doctor if you are “treating” your sleep issues with it. And it’s always best to find more natural approaches to getting things that you need into your body. When it comes to melatonin, specifically, I’ve got a few ideas.
Other Ways to Get More Melatonin into Your System
GiphyOkay, so what are some other approaches to getting melatonin into your body?
Eat foods that are high in melatonin. Some of them include almonds, fish, milk (which is why a cup of warm milk tends to help), mushrooms, grapes, pineapples and eggs.
Stay in the light as much as possible during the daytime. Something that I like is for it to be rainy, dark and cold (whatever haters — LOL). That’s why I had to adjust the twinkle lights in my living room during the daytime because your natural melatonin levels react to darkness. So, if you’re in the dark all day, that can have your levels all over the place come nightfall.
Make sure that your room is hella dark. Remember what I just said about darkness? Well, even dim light can suppress your melatonin levels. This includes your phone’s screen, okay? So, when it’s time to go to sleep — the darker your room is, the absolute better.
Go easy on the java. It doesn’t really make sense to drink coffee at night since it’s a stimulant; however, even if it’s your jam throughout the day, 1-3 cups should be your limit and definitely earlier in the daytime. The reason? Some studies reveal that caffeine has a way of lowering your natural melatonin levels.
Have more sex. I don’t know too many people who don’t have a GREAT night’s sleep after sex. One reason why is because certain hormones within the body increase during the act; one of them is — yep, you guessed it — melatonin.
5 Other All-Natural Sleep Supplements to Consider
GiphySo, now that we’ve unpacked the current issue with melatonin supplements, if you’re wondering if there are any other sleep-based alternatives for you to consider, the answer is “yes” and here are a few of ‘em.
1. Magnesium. Something that I am forever going to be a fan of is the combination of magnesium, calcium and zinc. All work together really well to calm your nerves, so that you can sleep more soundly. When it comes to magnesium, specifically, it helps to regulate your natural melatonin levels while also relaxing your muscles, so that the quality of your sleep improves.
2. Vitamin D. Vitamin D makes the list because there are studies which say that vitamin D deficiencies are linked to certain sleep disorders. This makes sense when you factor in that vitamin D helps to create natural melatonin, it helps to keep your circadian rhythm where it needs to be and it also reduces bodily inflammation (which can also affect sleep patterns).
3. CBD Oil. Although the FDA doesn’t (currently) consider CBD oil to be a supplement, it tends to be marketed as one which is why it also made the list. Since cannabidiol (CBD) is widely used for to bring relief to pain and anxiety, that is why many enjoy using it as a sleep agent as well.
4. Roman and German Chamomile. Did you know that there are different forms of chamomile? Well, the ones that help with sleep (most) are Roman and German. That’s because both contain a flavonoid called apigenin that has a sedative effect to it. When it comes to this suggestion, individuals oftentimes prefer it in tea form.
5. Glycine. If you’ve never heard of glycine before, it’s an amino acid. When it comes to sleeping, a lot of people like it because it’s been proven to help you fall asleep faster, it soothes your muscles and joints and it also helps you to stay asleep once you fall asleep.
____
I know that reading something like this can potentially freak you out. Again, if you’re not downing melatonin like candy and you’re not on it for months and months at a time, you should be fine. If you are on edge, hit up your doctor; they will be happy to explain things further and deeper, I’m sure.
In the meantime, if melatonin is your thing — moderation, please.
After all, the supplement was supposed to be a temporary “fix.” Never a permanent cure.
Which is really what the study is reminding us of.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Shutterstock









