
I unapologetically and literally love Hebrew culture. Since I strive to be the non-white evangelical version of a Bible follower (some of y'all will catch that later) and Christ was King of the Jews (a king whose family fled to Egypt at one point in his journey; I'll leave that right there—Matthew 2:13-23 and 27:11), that's a huge part of the reason why. Anyway, because of that, I have quite a bit of Hebrew art in my home. One is a picture of a baby, in the womb, with Scripture in Hebrew surrounding them. When I asked the Jewish artist what it meant before I purchased it, she said that, according to Jewish culture, it is believed that a child is perfect while inside of their mother; this includes them having all that they need to know about the Torah (which is basically the first five books of the Bible). Once the child is born, it is simply their parents' responsibility to remind them of what they are already aware of. I adore that. A child is just how they should be on the day of their birth. Parents are simply supposed to make sure they thrive with what is already within them.
Lawd. If only more parents looked at raising their children that way, right? I've shared the quote "adulthood is about surviving childhood", numerous times on this platform because, it's right. Between a lot of us having narcissistic parents or parents we had to raise, our boundaries being disrespected or even violated at a young age and then encountering people along the way who try and turn us into anything and everything but a dope ORIGINAL individual—it can be a daily struggle to avoid being what others expect/want/sometimes even demand, so that we can simply be freely—whew—ourselves.
If hearing all of that hit you somewhere in the pit of your stomach, let me first offer up a Scripture that I hold dear within this particular lane—"He fashions their hearts individually; He considers all their works." (Psalm 33:15—NKJV) Then, I'd like to share some things that I've done to make sure to unlearn how to stop being preoccupied with, on any level, what people expect me to be—so that I can be who I was meant to be.
Cue Diana Ross’s “Mahogany” Song, Please.
I don't know when it started that, whenever I think about this kind of topic, I hear Diana Ross singing my ear, "Do you know, where you're going to? Do you like the things that life is showing you? Where are you going to? Do you know?" That's the hook from the theme song from the classic film Mahogany starring Diana Ross and Billy Dee Williams. The reality is that, when it comes to discovering and then settling into the reality of who we really and truly are, it's important to ask yourself the same types of questions that Ms. Diana did in that song. See, it's been a little bit of my observation, sprinkled with some personal experience too, that when you don't have some clear desires, plans and goals for your life, it is so much easier for people to try and get you to be or do what they want or they feel is best for you.
Case in point. I grew up Seventh-Day Adventist (the same faith that Megan Good's husband, DeVon Franklin and, according to her Twitter bio, TLC's Chili is too). Right around my mid-20s, I decided that I didn't want to be a part of a religious denomination so much as I wanted to gain as much biblical knowledge as possible. There are a whole lot of Adventists who tend to think they've got all of the information that anyone needs to know (a lot of denominations and even religions think that way). And you know what? If I had listened to family members, church folks, etc., I wouldn't have come into so much of the knowledge that I have now; stuff many of them have never even considered because they believe they've got all of "the truth". Because I had a particular goal (to get as much knowledge as possible), it was easier to tune out the people who were trying to get me to think how they do, simply because that's how they were raised. I can promise you that, on the spiritual tip, my life is so much richer, fuller and even clearer because I stuck to what I knew was best and right—for me.
Someone once said that if you don't know where you're going, any path can get you there. If you know you have a struggle with living the kind of life that others expect of you vs. the life you know that you should be living, take some time out to think about what where you want to be, in virtually every category—six months, one year, three years and five years from now. The sooner you blaze a path, the easier it will be to stay on it. Even if you've gotta be on it alone.
Then Remember What Murch Said in ‘The Best Man’
If you're a fan of the movie, The Best Man, I'm willing to bet you've seen it a couple of dozen times by now. And if that is indeed the case, I'm sure you recall the scene when Murch and Candy exchanged a particular quote by Audre Lorde—"If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive."
Defining yourself. A part of the reason why I'm all for people writing personal mission statements (annually, if necessary) is because, it's important to have a self-definition; something that you can say is "definite, distinct, or clear" about yourself. Think about it. If someone were to ask you right now to define yourself physically in two sentences, what would you say? How about emotionally? Spiritually? Professionally? Relationally?
One of the reasons why a lot of people fall into the straight-up trap of conforming to others' views and perspectives is because, when you aren't self-defined, it's easy to blend into other people's thoughts and expectations. That's why the people, who are very firm in their identity, oftentimes get the most pushback from others. It can be hard for humanity to embrace those who don't simply agree with something because it's popular or "what everyone else is doing". Yet hear me when I say that when you are the kind of chameleon who becomes whatever you're around, best believe that Audre Lorde's quote will come back to haunt you, one way or another. We're not here to be someone else's fantasy definition. We're here to express the reality of our genuine nature and being. Are you doing that? Are you sure?
Why Do People’s Opinion of You Matter So Much? Really.
Opinions. While most of us know that one definition of the word is "a personal view", another definition that I really want you to sit with is, "a belief or judgment that rests on grounds insufficient to produce complete certainty". What I really like about that second definition is, it's a reminder that a lot of people who have opinions, whether it's about our personal or professional life, oftentimes, don't even have enough information/data/facts for it to even matter.
I remember when I first decided to go natural and get the tattoo that is on the inside of one of my forearms. While I was out discussing my plans with a few other people, one of them (who I'm cool with but am not close to) went on and on about how both decisions would affect me professionally (it was a Black woman, by the way). When I asked them why they thought that, they went on to talk about how corporate America struggles enough with "alternative looks", so why would I make things harder on myself? When I shared with them that I haven't stepped foot into an office since 2000 and didn't plan on doing it ever again, they shrugged their shoulders and nursed their drink. Yeah, you do that.
I also recall when I went into a particular church, right after getting my nose pierced and someone in leadership said that it was unbiblical to have one. "Really?" I said, "Because a lot of brides in the Bible had nose rings." (Rebekah in Genesis 24, for example) And actually, there is a passage in the Bible about God putting a ring in the nose of Jerusalem that inspired this." (Ezekiel 16) They were silent (at least to me) after that. Good.
Listen, only a really arrogant—or super insecure, which is usually one in the same—person would think that they should never care what anyone thinks (check out "Should You Really Not Care About What Other People Think?"). Yet if you constantly battle with people pleasing or having poor boundaries with folks in this particular area, the next time someone offers up an opinion, revisit the definition of the word that I share with you—does that person even have enough information to come at you with what they are going on and on about? Not only that, but is their opinion about to help or harm? Not your ego (because sometimes we need to hear something that will humble us real quick); I mean, the core of your very being. If the answer to either of these questions isn't a beneficial one, I wouldn't care too much about their opinion, if I were you. Their evidence is too limited for it really to matter in the long run.
Can You Filter Perspectives and Advice Properly?
On the heels of what I just said, what about the people whose insights you do care about? How do you handle those? Well, let me start off by saying that I've been very open on this platform about the fact that I'm about an 85 percent recovered control freak. I grew up around way too many of them and so, I've come to realize and accept that, once I put some serious distance between myself and those individuals, I was better able to ease up on those I was trying to control in return. The space has helped me to realize that when you feel like someone is suffocating you via their controlling ways, you oftentimes will turn around and take your frustration out on others by trying to control them too. Being less controlling made me much calmer. Being much calmer has helped me to have healthier filters when it comes to processing perspectives and advice, as well as giving them.
Sometimes, even those who you love and trust are gonna say things that you're not gonna agree with or perhaps even like. That doesn't mean you don't need to take what is said to heart, though. First, ask yourself if this person has a track record of having your best interest at heart. Next, ask yourself if they are intruding into your life or are they welcome in the areas they are speaking on. Third, if something they say triggers you or even flat-out pisses you off, ask yourself if it's about them or is it really about you and your stuff that you need to deal with.
Self-aware individuals know that no one is perfect and we all need accountability. And so, they are open to hearing what can help them to become better people. At the same time, they can tell the difference between hearing something that will improve them vs. what will change them. When hearing from others, make sure you know the difference between listening to what will improve you vs. what will totally change you. The first is helpful. The second? 9.5 times outta 10, it's straight trash. Real talk.
Know Your Purpose. Embrace Who Supports It.
Whew. Please Lord, make sure that this particular point resonates with all who read it. Amen. If there is one thing that I am super passionate about, it's people being extremely intentional about discovering what their purpose is. After all, your purpose is "the reason for which something exists or is done, made, used, etc." and, I don't care what your religion is, if you are a person of faith on any level, it's important to recognize that spiritual warfare is designed to keep you off of your purpose. Because if you're not out here living out the reason for why you exist, what exactly are you doing with your life?
That's why, once you are clear about your purpose on this planet, it's vital that you surround yourself with the people, places, things and ideas that embrace, support, nurture, encourage and value your purpose. On the people tip, these will be individuals who don't try and distract you from fulfilling your purpose. They won't challenge you about manifesting your purpose. And they definitely won't serve as distractors or deterrents when it comes to your purpose.
Some people spend way too much time, effort and energy caring about what people think who aren't allies of their purpose; they are actually enemies. Allies aren't going to stress you out, plant seeds of self-doubt or try and get you to live your life in a way that solely makes sense to them or makes them feel more comfortable. If these are the kinds of individuals you've got in your life, they are toxic—to you and your purpose. It's time to do some serious shifting. Not later—NOW.
Care About What God Thinks. What You Think. AND THEN ONLY OTHERS WHO TRULY MATTER.
Any of us who grew up in the Church, we oftentimes heard that it's important for us to put God and others before ourselves. Personally, I'm a huge fan of how Scripture says to "love your neighbor as yourself", and I honestly don't know how we can do that unless we love our own selves well…first (Mark 12:30-31). Either way, when it comes to breaking the habit of being who others expect you to be, it's definitely important that you put them at the bottom of your priority list when it comes to your self-identity. Care about what you creator thinks (where God is, there is peace; that's a great way to gauge). Then care what you think (being at total peace with yourself is important too). And then, when you are good with those two relationships, you'll be able to better discern who is a good fit for you and your life.
One of the most challenging things in this world is learning how to be your best self and not get caught up in what others expect, simply because they expect it. Oh, but once you master this particular skill, the sky really is the limit on oh so many levels. You won't wait for others affirmation or applause because…you've got your own.
Determine today to be what you were called to be. Not what others expect of you. Then watch, sis. Whew…just you watch!
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- Why You Should Stop Expecting Others To Be Who They're Not | by ... ›
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- 9 Things You Need to Stop Expecting From Others | Inc.com ›
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- Live Your Life for You, Not to Please Expectations | Psychology Today ›
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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