More Single Men Are “Pulling Out” Than Ever. That's Why You Should Read This.

Condoms. Hmm. When I reflect over my own sexual past, I'd have to say that, in spite of knowing that rubbers are the only form of birth control that can prevent pregnancies and STDs, I still probably only used them maybe 40-45 percent of the time. It wasn't because I was on any other form of protection either. Basically, as irresponsible as I know that it sounds, I just didn't like them (yes fellas, if you're peeping in on this, we can tell the difference between raw sex and sex with a condom too).
First, I'm pretty sensitive down there, so although I'm not exactly allergic to latex (around 4.3 percent of the world's population is, by the way), sometimes I'd still feel a slight bit of itchiness and irritation after intercourse. Not like my body was rejecting the condom per se; more like it was annoyed by it. Then, there's something that a wife told me while I was interviewing her husband for this piece (more on what he had to say in a bit)—"It's kind of hard to explain. I think what I like most about not using condoms is it encourages your body to respond differently. You feel closer to your partner and that turns you on more. Then there's the fact that condoms cut into spontaneity. It's a lot harder to watch television on the couch and, in the middle of a commercial be like, 'Hey, let's have sex real quick.'" Agreed.
Still, that doesn't change the fact that, reportedly, condoms are 98 percent effective (when they're used properly; when they're not, they've got a 13 percent failure rate). And, with gonorrhea, chlamydia and syphilis (syphilis?!) currently being at an all-time high, unless you are in a long-term committed relationship and you don't mind getting pregnant right now, condoms are a necessary "evil".
Men know this. Women know this. We all know this. So, why am I reading more and more articles about how men—single men, mind you—are using the pulling out method, perhaps more than they ever have? Just so we're all on the same page, this means that they are going in raw and pulling out at the point of ejaculation with no condom in sight. Also, just for the record, the research is not talking about the jerks who stealth their partners (stealthing is about guys who agree to wear a condom and then take it off during the act). This is referring to guys who are consciously going without wearing a rubber and partners who seem to be OK with that. These guys are pulling out more than ever.
How much pulling out are we talking about exactly?
How Many Single Guys Are Using the Withdrawal Method When It Comes to Intercourse?

So, when they say that pulling out is hugely popular right now, what does that mean? According to an article that was published in 2017 on Live Science's site, although nearly 60 percent of men between the ages of 15-44 claimed to have used some form of birth control within the past three months (which was up from 52 percent back in 2002), 45 percent admitted to using condoms and one percent admitted to having a vasectomy. Here's the real clincher, though—"But rates of the withdrawal method nearly doubled, going from 10 percent of unmarried men in 2002 to 19 percent of these men in 2011 to 2015." (While we're on this topic, it should also go on record that the article also said that, "Nearly 95 percent of unmarried men between ages 15 and 19 said they used contraception, compared with 72 percent of unmarried men between ages 35 and 44" and of those between 15-19 years of age, 26 percent of them said that pulling out was what they did the most). When it comes to men having sex without a condom, something else that's worth checking out is "Pretty Risky: Men Would Skip Condoms with Attractive Women". Yep. You read that right. If a man thinks you're pretty, there's a greater chance that he'll go without using a condom as well. SMDH.
Have mercy, y'all. Personally, I found all of this info to be important and relevant enough to ask some of the men who I know why they think that so many single guys appear to be almost protesting the use of prophylactics. I must admit that some of what I heard caused me to realize that men actually hate using condoms a whole lot more than I ever thought that they did.
How Men Compare Sex with a Condom vs No Condom

If you've read any of the interview pieces that I've done on here (like "10 Married Couples Share The Keys To Their Totally Off-The-Chain Sex Life" and "What 5 Men Had To Say About Married Sex"), you know that I tend to change the names of my "subjects" a lot. I honestly doubt that I'd get the real and raw from people any other way. So, when it comes to the two married men and the one single guy who I talked to about condom vs. condom-less sex, let's call them Mark, Randall and Jerry. I will tell their actual ages, though—42, 49 and 36.
"Fellas, strictly from a pleasure perspective, what's the difference between sex with a condom and sex without a condom?"
*Mark. Married and 42. "Man, let me think. It's kind of like the difference between someone rubbing on your bare hand or someone touching you with a surgical glove. No matter what the marketing of condoms might say, when you have sex with one, it definitely cuts down the sensation by 40-50 percent. Even the so-called 'high-tech' ones [he's referring to thin ones, ones that have lube or ones that warm up on contact] will improve that ratio by only 20 percent or so. Even though condoms might help you to last longer, the other side of that is, since you don't feel as stimulated, it can actually make it harder to maintain an erection. Honestly, condoms are necessary in order to prevent pregnancy and potentially save your life, but on the pleasure scale, there is nothing truly redeemable or appealing about them. I am thrilled about never having to use one again."
*Jerry. Married and 49. "Condoms suck. I hate those damn things. Where do I start? Condoms don't fit like a glove. Lambskin feels more like real skin, but we all know they aren't as safe. Plus, they're super ass expensive. The best way to compare is, sometimes I go to a salon instead of a barbershop to get my hair cut. When the stylist offers to massage my head while she's washing it with her bare hands, it feels great. But when she has those perm gloves on, I prefer to pass. It feels awkward more than anything. In a nutshell, that's a condom. And don't even get me started on a woman going down on me when I have one on. Most of the time, I was just like, 'That's alright. Let's just do something else.' Nothing can replace that natural feeling—the warmth, the wetness, the closeness—of having sex without one."
Side note: When I asked Jerry if that's why a lot of men can engage in casual hook-ups, his response was, "Oh, definitely. Since you don't really 'feel' your partner, it doesn't seem like the two of you are as connected as the people you don't use a condom with." Isn't that some food for thought?
*Jerry. Single and 36. "I dunno. It's kind of like when HIV and AIDS first hit the scene, everyone was terrified and so we were like, 'Quick! Someone get me a garbage bag!' But even then, no one liked condoms. They're like trying to feel someone through a Band-Aid or giving someone a handshake when you've got a baseball glove on. I've tried that warm-up shit too. C'mon, man. It's like wearing a condom that's made out of Bengay. Then, there's all of these brothas who are out here putting on Magnums when they know that doesn't fit them. I'm a regular and I know it. But when there's been nothing else that's available and I've had sex with one, it's more of a struggle than anything. You're done and you're like, 'Glad we made it through that.' But more than anything, I think that condoms are like having sex with another person in a room. The women I've had sex with where sometimes I had on a condom and sometimes I didn't, it felt like it was actually 'with her' without one."
Goodness. Let me just say that by no means am I sharing these perspectives as a PSA to not use condoms. Not. At. All. I'm simply the type of person who likes to get to the root of matters and so, since so many single men are ditching condom use, I wanted to see why. Plus, I don't know about you, but I don't recall hearing how men actually feel about having sex with a rubber. Now I know.
How to Handle Condom Use While So Many Men Are Pulling Out

Now that we're aware of the fact that pulling out among single men is up 20 percent over the past 10 years or so, and we've got at least a little insight into why, as single women, what should we do about it? That's its own article, but as I get ready to close out of topic, I did want to offer up a few suggestions.
- Do some semi-extensive condom research. Something that all three of the fellas that I interviewed agreed with is condoms have improved, even if it's just a little bit. That's why it's a good idea to not just run up to your local drugstore and pick out the first ones that you see on sale. When it comes to research, the internet is your friend. Spend some time looking into which ones are specifically designed to make sex more pleasurable for you as well as your partner. If you need a little help, some informative reads include "The 10 Best Feeling Condoms for Pleasure", "The Best Condoms for Every Shape, Size, and Proclivity" and "The Best Condom For Her Pleasure - We Review the Top 6".
- Discuss condoms beforehand. This means before sexual activity takes place. Remember how I said that I was, by no means, the poster child for safe sex? A lot of the times, the sex wasn't planned, so being responsible wasn't even considered or discussed. If there was a condom, cool. If there wasn't, I was still gonna get me some. And yes, I do recall quite a few guys feeling like it was all good so long as they pulled out (two of them, I eventually got pregnant by, by the way. Just sayin'). Some people think it's crazy to even consider sex without a condom, but when that man is kissin', touchin' and/or lickin' you right, you'd be amazed how much birth control isn't on your mind. That said, a part of what comes with being ready for sex is being mature enough to prepare for it. So yes, talk about what your method of birth control should be before getting it on—and in. Make sure you're both on the same page. Oh, and if he happens to renege and ends up stealthing you, that's considered, by many, to be sexual assault. I'll leave that right there.
- If you're down with the withdrawal method, know what you're getting yourself into. If you and your partner do decide that sans a condom is what you want to do—1) make sure you both get tested regularly for STDs and 2) if you don't want to conceive a child, get on some other form of birth control, stat. If for some reason you do decide to go without a condom or any other form of birth control, please keep in mind that pulling out is roughly 78 percent effective. This means that for every 100 women who use this form of birth control, 22 of them get pregnant in the process (chile).
This is one of those topics where, while I understand why men hate condoms, that doesn't automatically or necessarily mean they shouldn't use them. They might suck, but they are out here saving lives. Sometimes, we've got to decide which thing gets the upper hand. Ladies, choose life. Then better condoms. In that order, please.
Did you know that xoNecole has a new podcast? Join founder Necole Kane, and co-hosts Sheriden Chanel for conversations over cocktails each and every week by subscribing to xoNecole Happy Hour podcast on Itunes and Spotify.
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
The 70 Sex Position, Vegan Condoms & Other Current Sex Trends
My Complicated Relationship With Safe Sex
15 Super Random (& Weird) Facts About Sex
Why Are We Still Playing Russian Roulette With Unprotected Sex?
Feature image by Shutterstock
- 10 Things You Should DEFINITELY Know About Condoms - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- How To Properly Put On A Condom, Tutorial - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Make Sex With Condoms Feel Better, How To - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 14 Men On What They Love About Sex - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Goal-Oriented Sex: If You Don’t Have An Orgasm, Is The Sex “Bad”? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- My Partner Is Only Vocal When He Orgasms, What Does That Mean? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 5 myths about pulling out, busted - Bedsider ›
- What is the Effectiveness of the Pull Out Method? ›
- Pull-Out Method: Does Withdrawing Prevent Pregnancy? ›
- What Sex Experts Really Think Of The Pull-Out Method ›
- Pull Out Method (Withdrawal): Effectiveness, Risks & More ›
- Use of Withdrawal Method Has Doubled - Men Twice as Likely to ... ›
- 7 Things Every Woman Should Know About The Pull-Out Method ... ›
- What Are the Disadvantages of the Pull Out Method? ›
- Pull-out Method (Withdrawal Method) ›
- Can You Prevent Pregnancy with the Pullout Method? - Scientific ... ›
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









