
Now that springtime is officially present and accounted for, I wanted to find a way to put a twist to the type of “spring cleaning” that is typically discussed (check out “15 Of The Best Spring Cleaning Hacks That I've Seen In A Minute”).
For instance, in times past, I would broach the topic from the angle of relationships (check out “Let's Finally 'Spring Clean' ALL Of Our Exes Out Of Our Lives, Shall We?”) or even intimacy (check out “Yes Couples, You Can 'Spring Clean' Your Sex Life”). This year, I thought it would be cool to explore how you can get your hair, skin, and nails ready for all that this beautiful spring season has to offer.
Check out the following 15 things that you can do (five per category), beauty-wise, to embrace all that spring has in store — things that will have you out here looking even more radiant than you already do!
Hair

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1. Clarify your hair. Sweat, dead skin cells, product build-up, minerals in your water, excessive sebum, whatever falls into your hair when you’re outdoors (like pollen) — all of these things play a significant role in why it’s important to clarify your hair from time to time and clarifying is simply about using things that will help to get rid of the residue that’s on your strands. Clarifying is actually why I don’t cosign with people who say that you should NEVER use sulfate shampoos; I just believe that you should ONLY use them to clarify your locks (so long as they aren’t too harsh on your hair).
So, what are some signs that your hair needs clarifying?
If your hair feels oily or sticky; if it’s hard for it to hold a style; if your scalp is itchy or irritated; if you notice that your hair is shedding more than it should (which is 50-100 strands a day); if your hair is dull and/or (bonus) if you are about to color-treat your hair (because build-up will make it difficult for the color to “take”). You can clarify your tresses with a clarifying shampoo (check out a list here). Or, if you’d prefer to take the all-natural route, apple cider vinegar, baking soda, bentonite clay, and even Aloe vera are awesome options (click on each of the words to learn why and how to apply them in this way).
2. Exfoliate your scalp. Honestly, the main way that I know it is time for me to wash my hair is when my scalp tells me so. When it’s itchy and/or flaking, that’s my cue. Oftentimes, what I will do is either provide my scalp with a good rinse (I really like TPH BY TARAJI Master Cleanse Scalp Treatment) or a scalp exfoliant. That’s because, just like your hair can experience residue, your scalp can as well (especially when it comes to dead skin cells and product build-up). Plus, a scalp that isn’t exfoliated can end up having clogged hair follicles which can ultimately mess with your hair growth.
If you want to go the exfoliant route, there are scalp scrubs that you can buy. You can also crush some aspirin up, add a bit of water to it, and rub it on your scalp, create a brown sugar and oatmeal scalp scrub or you can check out some other recipes here.

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3. Address those ends. It can’t be said enough that, if you’re trying to grow out your hair, it doesn’t matter how much you take care of the roots of your hair if you’re neglecting your ends in the process. In fact, a huge part of the reason why a lot of people don’t end up reaching their hair (length) goals is because their locks end up breaking off just about as fast as their hair grows from their scalp. One way to avoid this from happening is to “baby” the entire mess out of your ends — and y’all, a product that I’ve been using that helps me to do this oh so very well is Amika Starfruit Oil. Listen, stuff that has worked for me personally, I do my best to shout-out and this product right here? It’s the truth! It’s a lightweight oil that feels kind of like a serum that really does create shine, lessen frizz and help to make your hair feel so much stronger — including your ends. Now, it ain’t cheap; still, a little bit goes a long way which makes it worth the expense (at least it does to me). Anyway, whether it’s getting a trim, dusting your ends (removing split ends and fairy knots on your own) or just giving your ends some much needed TLC, this would be the time to do it…especially so.
4. Toss out expired hair products. Be honest with me and yourself — you know you’ve got some hair products that should’ve gone on to glory a long time ago, simply because the lettering is faded and/or you really can’t remember when you purchased it (check out “Resolving To Kick Your Product Junkie Habit? Here's Your Game Plan For 2024.”). I’ll be real with you, unfortunately, most hair products don’t come with an expiration date; however, a good rule of thumb to follow is if your products change color, smell, or texture, it’s probably time to toss ‘em out.
And when it comes to shampoos and conditioners specifically, many experts say that around six months is when it’s time to get some new stuff. Oh and also, please wash your brushes, combs and clean out the teeth of your hair dryers, and thoroughly wipe off your flat irons. You’d be amazed how much gunk can get caught up in all of those things. #yuck
5. Replenish your collection with lighter water-based ones. Since warmer weather tends to lead to hair that has more oil and residue than during the cooler months, if you’re going to buy some new hair products make sure that they contain less oils and butters and more water instead. The reason why is because the last thing that you want is for it to be a nice spring-like day with the wind blowing and yet your hair doesn’t move one bit because it’s so weighed down by all of your hair products. If you’d like a few recommendations of what to get for this season, check out BuzzFeed’s “27 Products That’ll Take Your Hair From Winter Drab To Spring Fab.”
Skin

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1. Get a professional facial. It’s pretty common that, as it heats up outside, you may want to wear less make-up — at least during the daytime hours because between the sweat and everything? It can just be easier to take the “less is more” approach. If that is exactly how you roll (or you do like make-up and you would like for it to go on more smoothly), consider getting a professional facial as soon as possible. I’m good for getting a back facial at the turn of every season and there is nothing like having a professional esthetician get all up in your skin and treat issues in ways that you simply can’t (because you haven’t been trained to).
When it comes to your face, professional facials are bomb because they can deeply cleanse, exfoliate, hydrate, improve the texture, and treat trouble areas all at the same time. I promise you, after getting a facial from someone who really knows what they are doing, your skin will glow on a completely different level!
2. Clean all of your make-up tools. Chile, guess how often the average American changes their sheets (SMDH): every 24 days…that’s damn near once a month. Now guess how often you’re supposed to do it: no less than once a week and actually every 2-4 days if you have pets or allergies. If most folks aren’t doing this, I can only imagine how few are cleaning their makeup brushes, etc. And how often should you do that? Every 7-10 days (more often than that, if you can). And although you shouldn’t wait for spring to do this, this is just a reminder to set aside a day to clean everything at once.
For tips on how to properly clean your brushes, check out the YouTube channel ItsMyRayeRaye’s post here. Tips on how to clean cosmetic sponges? Roxslayofficial’s page can help you out here. And if you tend to put your brushes and sponges in a drawer in your bathroom, invest in a nice vase for your brushes or something like a magnetic brush organizer. As far as your sponges go, a cute soap dish that has holes in it or an egg case will work.
3. Look for skincare products that contain antioxidants and ceramides. Since there’s a pretty good chance that you’ll be out in the sun more often, you need to make sure that your skin is protected from the damage that free radicals, air pollution, and UV rays can do. One way to do this is by looking for skincare products that are packed with antioxidants. Ones that immediately come to mind include vitamin C extract, and vitamin E oil as well as products that have niacinamide (vitamin B6) and polyphenols listed on the label.
Something else to look for is skin products that contain ceramides; they are lipids that easily makeup 50 percent of the outer layer of your skin. When you apply skincare items that contain them, those ceramides help to hydrate your skin, protect the barrier, and slow down the signs of aging. I use ceramides on my neck at night and baby, no regrets. Not a damn one.

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4. Go without make-up more often. Whenever someone tells me that I don’t look my age, I thank genetics and the fact that I didn’t start wearing make-up (other than mascara and lipstick which is pretty much how I get down now) until I was well into my 20s. There is no way around the fact that prolonged cosmetic use (especially when it comes to certain ingredients), yes, can speed up the aging process of your skin. It can also lead to breakouts; cause your pores to appear larger than they actually are; throw off the pH balance of your skin; create the appearance of fine lines, and it can weaken your skin’s barrier. That’s why it’s a good idea to give your skin a break by going make-up-free sometimes.
Since spring cleaning is the theme, focus more on skincare than cosmetics so that, by the time the summer season arises, if you go swimming, you don’t have to worry about going au naturel because your natural skin will be so on-point on its own (check out “I've Been Doing At-Home Chemical Peels. Here Are The Pros And Cons.,” “Why Your Skin, Hair, And Nails Need Hyaluronic Acid Like...Yesterday” and “These 12 Things Will Make Your Skin Glow All Of The Time” for some prepping tips).
5. Don’t forget about sunscreen. BLACK WOMEN NEED SUNSCREEN — and yes, I am yelling it because I know far too many of us who were told that because our skin is so beautifully melanated, sunscreen isn’t really necessary. The lies you tell. Problem is, when you read articles like Healthline’s “The Sunscreen Gap: Do Black People Need Sunscreen?” you’ll notice that — surprise, surprise, and totally insert my sarcasm here — some medical professionals don’t emphasize the importance of us using sunscreen which causes some of us not to prioritize it.
However, the reality is that UV rays can damage our skin just like anyone else's, not to mention that sun drama can also lead to things like hyperpigmentation. So, if you’ve never used sunscreen before, make this the year that you absolutely do. Some of the best sunscreens for our skin are located here, here, and here.
Nails

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1. Opt for a shorter length. Not to brag but I actually have some really pretty hands and nails. That’s why, before the pandemic, I was in the nail shop all of the time; however, once we went into lockdown, I decided to keep my nails low and I haven’t really grown them out since. Something about watching all of those videos about how many germs get trapped up in there just creeped me out, chile.
Anyway, since it’s spring and you’ll be outdoors, pollen is flying everywhere and you may be doing things (like outdoor sports) that require you to use your hands in a more active way if your nails are currently on the longer side right now, you might want to go with a shorter length. Not only is it hygienic and practical, from what I’ve seen (here, here, and here), but it’s shorter nails that are also trending right through here too.
2. Do a deep hand and foot soak. While certain — cough, cough — folks are out here debating about how often you should wash your feet (the things that have tons of sweat glands and literally spend most of their time on the floor or ground), I’m encouraging you to go above and beyond and do some regular foot (and hand) soaking. They’re relaxing. They exfoliate your skin. They can also help to deeply hydrate your skin. They increase blood circulation. They also help your hands and feet to look youthful for a longer period of time.
Although there are a variety of different hand (here) and foot (here) recipes to choose from, one of my faves is to soak in an herbal tea blend — one that also has some Epsom salt and coconut milk in it. Chamomile tea can help to soothe you. Sage contains medicinal properties. Hibiscus can help to even out your skin tone. Epsom salt is great because it also helps to exfoliate and hydrate. Coconut milk is awesome because it deeply moisturizes, stimulates the production of collagen and it also exfoliates too. Soaking your hands and feet for about 30-45 minutes can make your skin’s texture feel totally different. Try it and see!

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3. Pamper your cuticles with an essential oil blend. The base of your fingernails and toenails is your nail bed and right underneath those are your cuticles; the purpose of your cuticles is to keep bacteria from infecting your new nails as they grow out from your nail bed. Honestly, it wasn’t until I started getting hangnails that I started to pay my cuticles some real attention (in between professional manicures). I was getting them because my cuticles were dry which means that I was neglecting them. Now, I’m on top of that because hangnails are ANNOYING (and sometimes even painful).
I care for my cuticles by keeping my cuticles trimmed, pushing them back and making sure that they are well moisturized. Although there are cuticle creams that you can buy, I prefer to apply a blend of tea tree oil (it kills bacteria and fungus), geranium oil (it has astringent and anti-inflammatory properties), and avocado oil which deeply moisturizes. It makes my cuticles feel and look great.
4. Go without polish for a while. Listen, if there is one thing that Shellie Reneé Warren is gonna do, it’s get a pedicure — usually twice a month. I’m so serious about it that, even the day that my house literally blew up a few years ago (check out “My House Burned Up. Three Days Before Christmas. What It Taught Me.”), after I assessed the damage (95 percent of my stuff was gone) and talked to the fire marshal about what caused it (my HVAC), I went on to my nail appointment (dead serious). Polished toes always make me feel better and you can’t steal my joy. That’s why I hate it when my nail tech will tell me that it’s time to take a polish break sometimes.
Still, I heed the advice because, when your fingernails and toenails aren’t given the opportunity to breathe, that can lead to fungal and bacterial growth, weaker nails, dry nails, permanently stained nails, and all sorts of other drama. Ideally, since your toenails especially are covered up more in the fall and winter months, that would be the most ideal time to follow through with this particular suggestion. If you didn’t do that, though. Give your nails a month or so without any polish over the next few weeks. It might feel rough at first but it’s worth it in the long run.
5. Return to polish with lighter hues. When it comes to nail polish hues, I tend to lean into the darker ones. Spring isn’t really the time for that, though. Yeah, if ever there is a time to go with some Easter egg colors, the spring season would be it. And as far as spring color trends for this year go, you’re super stylish if you go with light neutrals, bright green, or pearly shades — or you can get super creative via InStyle’s “20 April Nail Ideas to Freshen Up Your Manicure.”
And speaking of polish (and spring cleaning), I’m pretty sure you’ve got some old bottles that need to go. For the most part, their shelf life is between 12-24 months. If it’s been longer than that, let them babies go. It’s spring. Time for new things, sis. NEW THINGS!
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Your December 2025 Monthly Horoscopes Are All About Surrender & Alignment
December is about letting go. We end the year with the need for more peace, reflection, and rejuvenation, and that is exactly what December is providing for us. The Sun is in Sagittarius, and anything is possible. This is the month to believe in that and to know that the universe is supporting you. With a Supermoon in Gemini as we begin the month as well, we have an opportunity to gain the closure we have been looking for this year and to wrap up old projects, ideas, and communication breakthroughs.
This is the month to make your peace the priority and let go of trying to control the way the tides are turning. Trust in your new beginning, and give yourself time to prepare for it this month.
A big part of the clarity that is coming through this month is due to Neptune going direct in Pisces on December 10, after being retrograde here since July. With Neptune now direct, we are able to see our inspiration and creativity a little more clearly, providing the perfect energy for dreams and manifestation to be built upon. The smoke is clearing, and it’s up to you to decide what you want to do with this newfound clarity that this transit is bringing. Mercury also moves back into Sagittarius on December 11, which is great for communication and clarity, and the adventures you were trying to see through at the beginning of November come around for you again with greater purpose and support.
On December 15, Mars enters Capricorn until the end of January 2026, and this is the extra push we need to make important changes and to be on the path towards greater abundance, stability, and prosperity. Mars in Capricorn takes care of business, and we have extra energy at our disposal during this time to do so. This transit is an ideal time to focus on your career or financial goals for next year and to start putting some of these plans into motion now. A few days later, we have the New Moon of the month, which will be in Sagittarius on December 19, and this is the perfect New Moon to manifest.
The energy is high, magic is in the air, and it’s all about moving forward with the new beginnings that are inspiring you and bringing you joy to think about right now.
Capricorn Season officially begins on December 21, and this earth sign energy is how we heal, gain closure, and build new foundations in our world. With Venus also moving into a Capricorn a few days later, there is something about peace, prosperity, and security that we are gaining in life and in love as we close out the year, and this is what we need right now. This month is about reflecting on what was, letting go of old hurt, and renewing. December is an ending and a new beginning in one, and there is magic in this space to be created.
Read for your sun and rising sign below to see what December 2025 has in store for you.
AriesKyra Jay for xoNecoleARIES
December is a full-circle moment for you, Aries. You are seeing the gifts in your world and have a lot of gratitude for the way things have come about for you as of late. There are culminations in your world that are providing you with more abundance, stability, and community, and you are exactly where you are meant to be this month. With the Sun in a fellow fire sign and in your 9th house of travel for most of the month, December is a good time to get out of your comfort zone, explore the world around you, and get your body moving.
Mars, your ruling planet, also makes a change and moves into Capricorn on December 15, which will fuel your inspiration and power in your career space. You are making a lot of professional progress as we close out the year; however, make sure to be more mindful of your competitive drive right now. The New Moon on December 19 is the perfect opportunity for you to create some new plans and goals when it comes to traveling, education, and where you want to gain some new inspiration in your world. Overall, this is a month of things coming together for you serendipitously.
TaurusKyra Jay for xoNecoleTAURUS
December is about trusting your intuition, Taurus. You have a lot on your mind this month, and it’s best to delegate, communicate, and allow yourself some relief by opening up to someone and not feeling like you have to hold everything in. As we begin the month, we have a Supermoon in Gemini happening in your house of income, and the plans and projects you have been building here come to fruition for you now. This is the time to gain clarity on your financial world and to take a look at what spending habits you want to let go of here as well.
With Venus in your 8th house of shared resources for most of the month, you are doing a cleanse on your commitments, partnerships, and business ventures. You are taking a look at what you want to dedicate yourself to in the future, and what commitments you may need to let go of now in order to be in the space you truly want to be, both financially and within some of your relationship dynamics. Before we end the month, we have a New Moon in this same area of your chart, and it’s time to look at the opportunities that are presenting themselves and to trust your internal guidance system to lead you forward.
GeminiKyra Jay for xoNecoleGEMINI
You are moving forward fearlessly this month, Gemini. December is your month of love, passion, and dignity, and you are owning the light that you shine. We begin the month with the last Supermoon of the year, happening in your sign, and you are stepping up to the plate. You are showing up, owning how much you have grown this year, and allowing yourself to heal while also acknowledging that you have done your best and you deserve to have fun in the midst of the changes you are creating.
Mercury, your ruling planet, is officially out of retrograde, and you can use this energy to the fullest potential now. With Mercury in your 7th house of love, it’s time to speak from the heart and to talk about the things that matter and that are inspiring you right now to your loved ones. You never know what kind of epiphanies you may have when you open up the conversation to others. Before the month ends, you have a New Moon in this same love area of your chart, and this New Moon is all about manifesting romance, commitment, and abundance in your world.
CancerKyra Jay for xoNecoleCANCER
December is an opening for more love, more joy, and more freedom in your life, Cancer. You have come to a place where you hold so much gratitude in your heart for where you are today and where your heart is shining, and things come together for you with more ease right now. With the Sun in your 6th house of health, work, and daily routines for most of the month, you are getting your ducks in a row while also putting more energy and effort into taking care of yourself, your priorities, and your well-being. This month surprises you in many ways, and it’s because you are showing up.
Mars and Venus both move into your house of love, relationships, marriage, and abundance this month, and you are making strides in your love life. You have both of these opposing forces on your side and are being recognized for the love you are while also receiving the love you want. This month, overall, is about focusing more on the positives in your world and letting your heart have its joy. Before December comes to an end, there is a New Moon in Sagittarius, and this is the perfect opportunity to create the plans you want to see through next year, especially when it comes to your work life, colleagues, business ventures, and health.
LeoKyra Jay for xoNecoleLEO
The scales of karma are balancing, and they are balancing in your favor this month, Leo. December is your month of truth, and of seeing it clearly in your world. The Sun is in your house of romance, pleasure, and happiness for most of the month, and it’s time to relax, be in the present moment, and allow what is meant to be, to be. With a Supermoon in your 11th house of manifestation as December begins, this is a powerful month for seeing your dreams come to fruition, and for feeling like the intentions you have set this year are finally here for you now.
Mars also moves into your 6th house mid-month, and this is the perfect energy to have to move into the new year. You have extra energy at your disposal right now and are feeling fearless with what is possible for you and your daily routine. Before the month ends, we also have a New Moon in a fellow fire sign, Sagittarius, and this is a breakthrough moment for you and your heart. December, overall, wants to show you how loved and supported you are and will be doing so in magical, unexpected, and concrete ways.
VirgoKyra Jay for xoNecoleVIRGO
December is a month of victory, Virgo. You are showing up and experiencing some new successes in your world that move you forward on your path in life. With a Supermoon in your 10th house of career as we begin the month, the effort and intentions you have made this year come into full bloom, and you are being recognized for who you are and the good work you have done. This month is all about showing up and allowing yourself to be seen and loved, knowing that you deserve the support and opportunities you are receiving.
Mars moves into Capricorn on December 15, which brings the passion and excitement into your love life, hobbies, and little pleasures in life that light you up. You want to have fun this month and are going to be walking into the new year with this fearless, happy, and spontaneous energy within you. Before the month ends, Venus also enters Capricorn, and in this same area of your chart, you have a lot to look forward to and believe in right now. Overall, December wants you to be happy and will be doing everything possible to make that happen for you. This is your month to shine, Virgo.
LibraKyra Jay for xoNecoleLIBRA
December is a month of opportunity for you, Libra. New doors open, and you are financially making breakthroughs this month because of it. December begins with a Supermoon in your 9th house, and you are getting a clearer view of where you have been making strides in your life and how it has all brought you here to this present moment of freedom. This month is showing you what happens when you are fearless with your purpose and when you believe in yourself and what you are worthy of.
Moving further into December, Mars moves into your 4th house of home and family mid-month, and you are closing out the year in your safe spaces. You are spending more time with your loved ones and taking the time to quiet your mind and listen to what your heart has been telling you. Before the month ends, we have a New Moon in Sagittarius, happening in an area of your life that deals with communication. This is a great time for getting the answers you have been looking for and for feeling more clear-headed and confident about the decisions you are making as you move into the new year.
ScorpioKyra Jay for xoNecoleSCORPIO
Patience is a virtue this month, Scorpio. December is all about remaining patient and vigilant with what you are creating in your world, and knowing that the universe has your back. It’s time to be reminded of the power of hope, and this month is an opening to greater clarity in your life. There is a lot of energy in your financial zones right now, and this is providing you with new opportunities and new insight; however, the speed at which things come about for you may feel daunting. Keep your head up and eyes focused on what you want and know that you are more than worthy of receiving it.
With Mercury in your 2nd house of income this month, December is a good time to plant new seeds and to think about where you want to be financially a month from now or even a year. This month is asking you to think bigger and to think more long-term so that you can set the appropriate plans into motion now. We also have a New Moon in your house of income before the month ends, and this is when you will see more of your dreams come to fruition in this area of your life, and have more opportunities to build. Overall, December will be teaching you a lot, Scorpio.
SagittariusKyra Jay for xoNecoleSAGITTARIUS
Sagittarius Season is here, and there is a lot in store for you this month, Sag. December is all about what you are dedicating yourself to. It’s about setting your intentions and putting the work in to back up your dreams, and about getting things in order so that when the new beginnings come, you are ready for them. The Sun and Venus are in your sign for most of this month, and there are a lot of eyes on you right now. You have the potential to create a new beginning for yourself, and it’s time to invest in yourself, your love life, and your dreams.
Mercury moves into Sagittarius on December 11, and this is giving you another opportunity to see through some of the plans that you had initiated in November. Mercury was retrograde in your sign last month, and there may have been some disruptions to your vision and plans for the future, and now this energy is turning around for you. Before the month ends, we also have a New Moon in Sagittarius, and you are walking through new doors fearlessly. You are catching others by surprise by your growth this month, and you are thinking a lot about your purpose, future, and plans for the new year.
CapricornKyra Jay for xoNecoleCAPRICORN
December is all about the vision, Capricorn. You are moving through a lot of changes and transformations this month, yet they are giving you a chance at a new beginning in the process. You are focused more on the future and what goals you want to manifest for yourself right now, and are ready to let go of what hasn’t been working for you. With the Sun in your 12th house of closure for most of December, this is your time for healing, but remember, healing doesn’t have to be isolating or boring; you can thrive while you renew, and you are this month.
Mid-month, the excitement picks up for you, and you are feeling more energized than you have in a while. Mars moves into Capricorn until the end of January 2026, and you are being proactive with your goals, intentions, and passions. You are a force to be reckoned with this month, and you are making things happen for yourself with confidence. Capricorn Season officially begins on December 21 this year, and this is definitely speeding up your healing process. You are breaking free from what was, and with Venus also moving into Capricorn before the month ends, you are leaving this year in high spirits and with love opening a new door for you.
AquariusKyra Jay for xoNecoleAQUARIUS
December is all about community, creativity, and manifestation, Aquarius. This is the month to work together with others to help bring your dreams to life. You are in a space of inspiration, empowerment, and beauty, and are creating more of this energy around you and in your world. Look out for what support comes your way this month and know that you don’t have to do everything alone to succeed. With the Sun in your 11th house of manifestation and friendship, your intentions are coming to fruition, and it’s time to celebrate with the people you love and to own how far you have come this year.
On December 19, we have a New Moon in Sagittarius, lighting up your life in all of the best ways possible. This is your New Moon of freedom, victory, and magic, and you are seeing new beginnings appear that you were once just hoping for. Before the month comes to an end, Venus moves into your 12th house of closure, and after an active and successful month, you are ready to relax, heal, and give your heart some of the attention it has been asking for. You are moving into the new year with the need to release and renew what hasn’t been working in your relationships, and you are finally ready to.
PiscesKyra Jay for xoNecolePISCES
December is a big month for you, Pisces. You are making some huge accomplishments this month, and are feeling like everything you have been through this year has been worth it for these moments that are coming to fruition for you now. The Sun is in your 10th house of career and reputation for most of the month, and this is where a lot of your focus is right now. You are claiming your successes and putting yourself out there in ways that not only serve you, but that inspire others as well.
Neptune officially goes direct on December 10, after being retrograde in your sign since July, and you are finally seeing things a little more clearly. You are feeling renewed inspiration and passion in your life, and your intuition is your strongest asset right now. Before December comes to an end, we also have a New Moon in your 10th house of career, and what happens now not only changes things for you in the present, but it also opens new doors and what is possible for you in the new year as well. Overall, you are on top of your game this month and are owning the joy and empowerment you feel.
Featured image by Kyra Jay for xoNecole
I already know that this one is gonna hurt a few feelings. The reason why I say that is because, if there is one thing that (many) folks are going to take if they are looking to get a good night’s rest, it’s melatonin, chile.
How do I know? Well, aside from the fact that some people in my own world are hooked on it, it’s also been reported that as many as 27 percent of Americans rely on this particular supplement to catch themselves some nightly zzz’s. That’s why, when I peeped that a particular study about melatonin was damn near viral, I decided that I absolutely needed to use my side of cyberspace to get the word out.
You see the title of this piece. Unfortunately, it is not an exaggeration. If you give me a moment, I will try to explain what is going on and how you should move, going forward, if melatonin is something that you have been relying on in order to get a good night’s rest.
What Is Melatonin?
GiphyOkay, so what exactly is melatonin? It’s actually a hormone in your system that your body produces in order to regulate your circadian rhythm/sleep cycle. Since melatonin tends to kick in 1-3 hours before you turn in at night, that is actually why “losing an hour” (of sunlight) during this time of the year (check out “Is The Drama Of The One-Hour Time Change All In Your Head?”) can throw off your sleep patterns a bit.
If your body doesn’t seem to have enough melatonin naturally, you might find yourself taking a melatonin supplement in order to increase your melatonin levels, although it should go on record that melatonin is also used to treat seasonal depression; a form of reflux disease (GERD); migraines and headaches; fibromyalgia, and even certain types of anxiety. Melatonin also has a reputation for helping to regulate menstrual cycles and slow down the aging of skin and hair. Something else to keep in mind? When melatonin is in supplement form, oftentimes, it is synthetic, which means that it is made in a lab.
Okay, so clearly, melatonin is needed and, as a supplement, it has its benefits.
Then there is the other side of the story. One that just recently came out.
Why Is the Supplement Currently a Cause for Alarm?
GiphyGeeze. There really is no telling how many times I have shared one of my all-time favorite quotes in my content here: “The excess of a virtue is a vice.” Aristotle is the author and it is so very true — including when it comes to melatonin usage. Because here’s the deal: If you are relying on a melatonin supplement to get some sleep, it’s important to note that most health experts say that you shouldn’t take it for more than 1-2 months, tops.
One reason is because melatonin shouldn’t be a “solution” to your sleep problems, so if you can’t get rest without it after several weeks, it really is time to see your doctor. Another reason is because melatonin supplements do have some potential side effects including nausea, vomiting, irritability, restlessness and disorientation. And then there is what has recently come out about it: the possibility of heart failure and even death.
Wild, right? Here’s the deal about that. Did you know that, according to the American Medical Association, the FDA doesn’t regulate most supplements? So, in the case of melatonin, specifically, while one brand might contain a certain amount of it, another may have a ton more. And when someone uses melatonin, consistently, for 12 months or more, they put themselves at a whopping 90 percent increase of heart failure over those who don’t take the supplement at all (the same goes for individuals who have two melatonin prescriptions filled within 90 days of each other vs. those who don’t). Something else to keep in mind? People (involved in the study) who took melatonin were 3.5 times more likely to be hospitalized for heart failure than those who don’t use the supplement too.
Since this is relatively new research, experts are trying to get to the root of why all of this is the case; however, one cardiologist did say that sometimes insomnia itself is the result of an underlying health issue; sometimes one that has to do with one’s heart. So, taking melatonin might further mask a health problem that needs to be immediately addressed. Sleep apnea is one that he mentioned.
These are pretty alarming results, no doubt. Now does this mean that you should avoid melatonin like the plague altogether? Eh. It’s more like you shouldn’t be using it for more than a couple of months. You should talk to your doctor if you are “treating” your sleep issues with it. And it’s always best to find more natural approaches to getting things that you need into your body. When it comes to melatonin, specifically, I’ve got a few ideas.
Other Ways to Get More Melatonin into Your System
GiphyOkay, so what are some other approaches to getting melatonin into your body?
Eat foods that are high in melatonin. Some of them include almonds, fish, milk (which is why a cup of warm milk tends to help), mushrooms, grapes, pineapples and eggs.
Stay in the light as much as possible during the daytime. Something that I like is for it to be rainy, dark and cold (whatever haters — LOL). That’s why I had to adjust the twinkle lights in my living room during the daytime because your natural melatonin levels react to darkness. So, if you’re in the dark all day, that can have your levels all over the place come nightfall.
Make sure that your room is hella dark. Remember what I just said about darkness? Well, even dim light can suppress your melatonin levels. This includes your phone’s screen, okay? So, when it’s time to go to sleep — the darker your room is, the absolute better.
Go easy on the java. It doesn’t really make sense to drink coffee at night since it’s a stimulant; however, even if it’s your jam throughout the day, 1-3 cups should be your limit and definitely earlier in the daytime. The reason? Some studies reveal that caffeine has a way of lowering your natural melatonin levels.
Have more sex. I don’t know too many people who don’t have a GREAT night’s sleep after sex. One reason why is because certain hormones within the body increase during the act; one of them is — yep, you guessed it — melatonin.
5 Other All-Natural Sleep Supplements to Consider
GiphySo, now that we’ve unpacked the current issue with melatonin supplements, if you’re wondering if there are any other sleep-based alternatives for you to consider, the answer is “yes” and here are a few of ‘em.
1. Magnesium. Something that I am forever going to be a fan of is the combination of magnesium, calcium and zinc. All work together really well to calm your nerves, so that you can sleep more soundly. When it comes to magnesium, specifically, it helps to regulate your natural melatonin levels while also relaxing your muscles, so that the quality of your sleep improves.
2. Vitamin D. Vitamin D makes the list because there are studies which say that vitamin D deficiencies are linked to certain sleep disorders. This makes sense when you factor in that vitamin D helps to create natural melatonin, it helps to keep your circadian rhythm where it needs to be and it also reduces bodily inflammation (which can also affect sleep patterns).
3. CBD Oil. Although the FDA doesn’t (currently) consider CBD oil to be a supplement, it tends to be marketed as one which is why it also made the list. Since cannabidiol (CBD) is widely used for to bring relief to pain and anxiety, that is why many enjoy using it as a sleep agent as well.
4. Roman and German Chamomile. Did you know that there are different forms of chamomile? Well, the ones that help with sleep (most) are Roman and German. That’s because both contain a flavonoid called apigenin that has a sedative effect to it. When it comes to this suggestion, individuals oftentimes prefer it in tea form.
5. Glycine. If you’ve never heard of glycine before, it’s an amino acid. When it comes to sleeping, a lot of people like it because it’s been proven to help you fall asleep faster, it soothes your muscles and joints and it also helps you to stay asleep once you fall asleep.
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I know that reading something like this can potentially freak you out. Again, if you’re not downing melatonin like candy and you’re not on it for months and months at a time, you should be fine. If you are on edge, hit up your doctor; they will be happy to explain things further and deeper, I’m sure.
In the meantime, if melatonin is your thing — moderation, please.
After all, the supplement was supposed to be a temporary “fix.” Never a permanent cure.
Which is really what the study is reminding us of.
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