
A couple of weekends ago, I caught up with some friends from back in the day. Because most of the people in my world know that I write about sex and relationships a lot, it never fails that the topic of sex is gonna come up in some shape, form, or fashion. And while my threshold is actually pretty high when it comes to how graphic things can get (check out “Working For A Porn Ministry Got Me Over Watching Porn”), if there’s one thing that will definitely get me going (and not in the way that you think), it’s when people talk about engaging in casual sex…without a condom.
For those of you that that doesn’t apply to, it might surprise you how many folks actually get down that way. How many exactly? Reportedly, only one-third of men and one-fourth of women consistently use rubbers, and hell, some research says that as much as 42 percent of men don’t use them from start to finish (SMDH) — which, in some ways, can defeat the point of having one on at all.
And why does all of this irk me so much? For one thing, I used to be a teen mom director for the local chapter of a national nonprofit organization, and almost every time one of my “daughters” (which is what I called them) would tell me how they got pregnant, “Liking it raw” (or their boyfriend preferring it that way) would always come up in the conversation.
Listen, back in the day, I had PLENTY of unprotected sex (check out “14 Lessons I've Learned From 14 Sex Partners” and “Why I Named The Children I Aborted”), so by no means am I saying that I don’t get where the mindset comes from. I’ve been there. I’m just saying that it literally took blood, sweat, tears, and a long bout of abstinence to get free from the psyche that unprotected sex requires way more forethought, discussion, and serious consideration than a lot of people are choosing to do these days.
So, here’s my contribution — my “beauty for ashes,” so to speak. If, for whatever reason, you’re contemplating going without a condom in this season, please consider all of what is said here, share it with your potential partner, and have a long and serious conversation. ‘Cause, if I can spare you a lot of what I went through (because I couldn’t find an article like this one) — I most certainly will.
Let’s Recap What Condoms Are Designed to Do
GiphyI’m pretty sure that you took some sort of sex education in school (right?), so it’s not like you don’t know what I’m about to say on some level. However, when you sit and ponder the fact that nearly half of the pregnancies within this country are unplanned (the United States is about the highest one to have this finding, by the way) and that of the 20 different types of STIs/STDs that exist, 1 in 5 Americans currently have one — yes, it’s critically important that we revisit what condoms are created to do.
That said, another word for condom is prophylactic, and it literally means “a course of action intended to prevent disease”. Well, since condoms are the only (current) form of birth control that can prevent pregnancy and STIs/STDs, yes, it’s important to take them very seriously — they can literally keep you from the life-altering experience of having a pregnancy you don’t want or aren’t prepared for, and they can prevent infections of which some have a cure while others (currently) do not. So, aside from the only 100 percent surefire way to avoid either of these things (which would be abstinence), the next best method is going to be a condom; no wiggle room.
And that alone should make you have at least one box of them in your house…somewhere.
Yet let’s keep going.
Yes, Fluid Bonding Is a Very Real Thing
GiphyI’m not gonna go too deep on this, yet it really does floor (and slightly trigger) me whenever I hear people say that sex is nothing more than a physical experience. Do you really think that something that can totally alter your life — hell, something that helps to create life — is nothing more than a physical release?
How is that even remotely possible when there are plenty of articles out in cyberspace that say things like sex can light up different parts of your brain, relieve depression, improve your memory, literally put you into a trance, and, thanks (or sometimes “no thanks” — LOL) bond you to someone, just from the help of the oxytocin boost that comes with it alone? And don’t even get me on what sperm can do (in a good way — check out “Do You Swallow? The Unexpected Health Benefits Of Sperm”). I promise you, science couldn’t care less if you think that sex is inconsequential. It knows otherwise — and when you decide to not use condoms, fluid bonding is something that definitely comes into play.
If you’re not exactly familiar with the term, fluid bonding is what happens when people have “barrier-less sex.” To be honest with you, even if you just kiss or participate in oral sex without intercourse, by definition, some fluid bonding has taken place. Yet ain’t nobody is out here getting pregnant from kissing or giving (or getting) head (you can get an STI/STD from oral sex, though…please don’t forget that) — that comes solely from sexual intercourse.
So, why is fluid bonding an intentional act for people? It’s convenient. It can make sex feel more pleasurable (especially for the guy). It’s a way to connect with someone with “nothing in the way” (so to speak). Ideally, when you’re married or in a very serious long-term commitment, it’s the ideal kind of sex to have because you and your partner are fully sharing yourself with one another on a physical level; it cultivates an uncanny and somewhat indescribable experience.
In my opinion, fluid bonding is a beautiful and sacred kind of thing — a thing that shouldn’t be taken lightly or casually by any stretch of the imagination because, while it can make you feel as close as you physically can with someone else if you and your partner are not on very solid footing, the backend of the experience could be potentially devastating.
This brings me to my next point.
What Is the Integrity Level of Your Partner?
GiphyNot too long ago, someone asked me in an interview about what I thought was the greatest cause of breakdowns in (romantic) relationships. The very first thing that came out of my mouth was “a lack of integrity.” The way people will make commitments and just break them…make promises, and not keep them…assure people one day that they are “in it” and then emotionally rationalize their way out of it the next. It takes character to have integrity. A lot of people simply lack in that area.
And just what is integrity? Dictionaries define it as being “adherence to moral and ethical principles; soundness of moral character; honesty.” Some signs that you have integrity include doing what you say you’re going to do, taking responsibility for your actions, being empathetic, putting the needs of others first (within reason, of course), and having humility.
Okay, so keeping all of this in mind, when it comes to the person you’re considering having “raw sex” with, are they a beacon of integrity? And let me just say this — if you haven’t known them for very long, there’s no way that you can quickly say “yes.” Integrity is something that has to be evaluated after going through some things with an individual.
You’ve got to be able to provide instances of when they followed through on their word, owned up when they did something wrong, and when they chose to put you first. If instances of these actions do not immediately come to mind, you most certainly should wait before you take the risk (on some level, unprotected sex is almost always a risk) of participating in an act that could totally alter your life…if you’re not careful.
Yeah, integrity has to be highly prioritized when it comes to having sex without a condom. No debates here. Not a one.
Even If He’s Had a Vasectomy, Keep This in Mind…
GiphySpeaking of risks, what if your partner has had a vasectomy? Off the rip, let me just tell you that I’ve been in this working with married couples thing for quite some time now, and you’d be surprised how much infidelity can go up for some once a man has been “snipped.” Amazing how, even though a vasectomy can prevent pregnancy, folks will be out here, literally all willy-nilly and acting like it can stop a sexually transmitted infection or disease. ABSOLUTELY NOT.
Not only that but although it is rare, something known as recanalization (the process of restoring flow to or reuniting an interrupted channel of a bodily tube such as a blood vessel or vas deferens) can happen up to seven years after a vasectomy has taken place. So, you know what that means, right? Yes, there is a slight possibility that your partner can still get you pregnant, even if he has gone “under the knife.”
How much of a chance? From what I’ve checked out, it’s somewhere around 1-2 pregnancies per 1,000 within the first year of a man having the procedure done; after five years, it goes to between 2-10 per 1,000. So, while vasectomies are one of the best things going as far as avoiding pregnancies are concerned, there is still a risk of conceiving — not to mention that vasectomies have NOTHING to do with preventing STIs/STDs. Just something else to take special note of.
Condom-Free Feels GREAT. Now What Else You Got?
GiphyThere’s a married couple I know who are totally against going on the pill (or doing any form of birth control that deals with the wife putting significant amounts of hormones in her system). I’ve studied what the pill (and other kinds of birth control) can do and so, while I totally get where they are coming from, when they told me that they were using condoms, my immediate response was, “Y’all are married and having ‘college sex’? Whew-whee.” College sex is how I describe protected sex because, if there is EVER a time when you need to wrap up, it’s on a college campus, chile. Anyway, when the wife decided to tie and burn her tubes, you could see the pure joy on her husband’s face. After years of using rubbers, now he could go condom-free — and they both said that it made sex so much more enjoyable.
As a doula, it’s another message for another time how a lot of women say that they are able to “get bucker” after their tubes are tied, they have gone through menopause, or their man has gotten a vasectomy because, when you know you can’t get pregnant anymore (and you don’t want to), raw sex is nothing to worry about. Also, it’s not like women can’t tell the difference between not using a condom and using one (I recently read a LinkedIn article entitled, “Women Don’t Like How Condoms Feel Any More Than Men Do”).
Going without condoms can intensify the sensitivity of genital-to-genital contact, and it can sometimes make sex feel more comfortable (if rubbers are something that irritates you on some level), too.
Still, when you factor in the risks that come with not using a condom, if you’re thinking about going that route, Imma need you to have more reasons than “It feels better.” I’ve had unwanted pregnancies. I’ve had chlamydia before (and it was actually dormant in my system for a couple of years; a bout of mono and strep “activated” it).
Did the unprotected sex that led to all of that feel amazing? Sure. Was it worth all of the drama and trauma? ABSOLUTELY NOT. So, that’s the next thing to really sit in — what other reason, other than how it feels, is a good enough one to keep the condoms in your nightstand?
Going Condom-Less Doesn’t (Automatically or Necessarily) Make You “Special”
GiphyI promise you that I have absolutely no idea how I missed Black & Sexy TV’s Chef Julian series when it originally aired. Oh, but I have enjoyed it since and refer to it often these days (Courtney Burrell is a cutie, and it’s been dope to see Javicia Leslie soar). That said, the reason why I’m bringing the show up in relation to this particular topic is because there’s an episode (here) where (count ‘em) three of Julian’s (played by Burrell) women got together because his ex, Mo (played by Leslie) wanted to know if she was the only one who he was having condomless sex with. Something that Wendy (played by Khalilah Joi) said definitely came back to mind as I was laying this article out: “She wanted to make sure she was special.”
Hmph. I used to fall for that line of thinking back in the day. My first? I don’t think we ever used a condom, and yet the number of women who I found out he was having sex with while we were together on the back end? Chile…CHILE. While I was out here thinking that us being unprotected meant that I too was “special,” really, he was the one benefitting because he knew that I was too deep in to even consider sleeping with someone else. That line of thinking led to my first pregnancy and abortion, a lot of heartache, and sometimes low-key paranoia about my health status.
Besides, when you really stop to think about it, the women he was wearing a condom with are probably who he cared more about if we’re gonna stop romanticizing the whole “special” thing. I say that because, while he was protecting himself, he was also protecting them — I was the one who was out here all vulnerable. So yeah, while I might have been “special” from the angle of “being set apart,” I wasn’t really special when it comes to him doing what some synonyms of the word are — doing what was “proper,” “appropriate” and treating me in an “extraordinary” way by going above and beyond to make sure that I would remain healthy and safe.
So sis, if a part of you is thinking about going without a condom because you think that it will make sex with your partner special — it can if you’ve already fully taken into account all of what I’ve already said. Beyond that, please don’t romanticize the word. Watch that episode that I linked and really give “being special” some serious thought and consideration. Thank me later.
Keep in Mind That Condom Quality Keeps Improving
GiphyFinal point. If there are two things that have improved, considerably so, over time, it’s (period) pads and condoms. And although, in a perfect world, we’d all probably like to avoid both of them — in this world, we, in fact, need them.
When it comes to condoms, specifically, the internet has plenty of referrals for condoms that feel like your partner is barely wearing anything at all (like Men’s Health’s “The 15 Best Condoms for Pleasure, Tested by Sex Experts”). I’ve done my own unofficial interviewing on the topic, and one brand that keeps coming up is Kimono MicroThin Condoms. If you add to that an article that I penned for the platform a while back (check out “10 Ways To Make Using A Condom So Much More Pleasurable”), I’m pretty sure that you and your partner can find a rubber alternative that can be almost as good as using nothing at all. And you can have peace of mind by using it.
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Listen, you’re grown. You’re gonna do what you want to do. I just hope that the time that you put into reading all of this helped you to (further) see that going condom-free shouldn’t be a flippant decision. Please put some real thought into it — physically, emotionally, and relationally. If there was ever a time when the saying, “an ounce of prevention is worth a pound of cure,” would most certainly apply, it would be when it comes to how you approach sex. Including when it comes to whether or not you’re gonna use a rubber.
Choose wisely. On the front end, please. You won’t regret it. Ever.
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Featured image by Giphy
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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