Although I wouldn’t exactly say that Mark Zuckerberg is one of my favorite people on the planet (at all), The Social Network — the movie that was made about him (and Facebook) back in 2010 — absolutely is. I like the writing, the wit, the quickness of it all. Plus, stories that talk about how ingenious concepts began always have a way of piquing my interest — and boy, when that man came up with Facebook and then decided to add relationship categories to the platform?
I mean, who doesn’t remember when they first saw that they could list their “hell, what are we?” dynamic as “it’s complicated” on their profile page? Here's the thing about that, though — let enough time and wisdom go by and you really will accept that, more times than not, situationships aren’t complicated.
All that’s really going on is one or both people are seeing flags that they are ignoring, and/or both people are not on the same page yet don’t want to fully face it, and/or one or both people don’t exactly know what they relationally want — whether that be in general or from each other. I’m telling you, at the end of the day, when you take emotions out and leave facts and reality in, usually things about relationships aren’t all that confusing…you just have to accept the real deal of the matter for what it truly is. Simple math. Over and out.
And that’s why we are going to explore the topic of talking vs. dating today, because, although it might seem like “talking” is a term that only high school and college-aged people — excuse me — talk about when it comes to relationships, that absolutely is not the case.
Actually, a few weeks ago, I had a 40-year-old client ask me what the real differences between talking and dating are — and although I will admit that the answer to that question may have a bit of nuance to it (based on each person’s perspective), I’m going to do my damndest to remove as much murkiness (i.e., confusion) from her inquiry as possible — for her sake and perhaps some of y’all’s too.
Ready?
The Truth About “Talking” And What It Really Means
Talking: Curious About Getting to Know Someone
GiphyY’all doing videos while in bed is hilarious to me. LOL. And what she said? (See the creator's full video here.) That is why I stated in the intro that some of this is going to be based on personal opinion, for sure, because if you are wanting to fast track into dating or engagement or marriage — you absolutely wouldn’t be able to wrap your head around “talking” to someone for six months or longer.
Here’s the thing about that, though — what if things are long-distance? What if your schedules are so full that you only get to chat 1-2 times a week for a few minutes at a time or you find yourselves doing more texting than anything else? What if you are in the season of wanting to take things slow or you currently prefer to “talk to” more than one individual? EXACTLY.
Yeah, when you are in the talking stage/phase, the main thing to keep in mind is, this means that you have enough curiosity and interest that you want to get to know more about someone else. HOWEVER, if you’re not looking for something super serious, you probably won’t ask the same kinds of questions that you would if you desire to be married within the next two years or so.
And that is exactly why the talking stage may be longer for some than others. Some people may only want to keep things light and surface for a while and there is absolutely nothing wrong with that — so long as you both agree to cruise in that type of lane.
That said, though, in order to be clear that “talking” is pretty much all that the two of you are doing, here are some things about it to keep in mind about that stage of getting involved with another person.
5 Things to Look for During the Talking Stage
GiphyOkay, so you meet an attractive guy and there seems to be some chemistry there. If you were to use the phrase, “We’re just talking” to someone, what exactly does — or rather “should” — that mean?
1. Talking needs a connection. Although you might initially think “duh” when it comes to this, you’d be amazed by how many people think that they are in a conversation when really, it’s more like a monologue with an audience. And that is all because they are looking for attention more than a genuine connection. That said, if you are officially talking to someone, this means that both of you are truly interested in what the other has to say — and so you make time to connect (even if it’s just by phone, text or social media) in order to learn more.
2. Talking needs reciprocity. Some people might even wonder why there needs to be a talking stage at all — and one reason is for this next point: the talking season is about sharing and listening; it’s about seeing if you are “connected enough” to respect someone enough to care about their initial thoughts, interests, wants and needs as they do the same thing for you. And you know what? Honestly, a lot of people wouldn’t be so jaded in their relationships if they slowed TF down and did some real-deal talking first…because if the two of you can’t find mutual ground and respect in basic-level communication, how do you think you can be in a healthy long-term dynamic up the road?
3. Talking needs some sort of consistency. Just because talking isn’t as serious as dating, that doesn’t mean it shouldn’t have some consistency to it. And no, this doesn’t mean that you need to be called every morning or texted 10 times a day. There just needs to be some sort of effort that shows real interest. Meaning, if you are actually talking to someone, hearing from them shouldn’t shock you; this would only be the case if they reach out to you randomly—and if that is what’s going on, I wouldn’t even say that the two of you are “talking”…yet.
4. Talking needs some non-forced or performative effort. Does “the representative” show up when you’re just talking to someone? More times than not…absolutely (on your end not just his, by the way). However, a part of the reason why I am team coffee date is because, if you are truly going on dates in order to get to know someone better, when you’re first getting to know them, why should that take up hours and hours of your time? Instead of things being over-the-top and grand, talking should come with ease and as little stress and high expectations as possible.
Yeah, something that I like about the talking stage is since nothing is official, even a lil’ bit, both people can show more of their true colors when it comes to their communication style, how they like to interact and how often they prefer to do it. Since there are no real expectations yet, everyone can feel free to just…be themselves.
5. Talking needs honesty (especially about what both people are looking for). Speaking of being “free to be” — I was recently chatting it up with a male friend of mine about a woman who he was just “talking” to. Although he was hella attracted to her, he shared with me that he didn’t think that things were going to work out; it’s because he spends a lot of time on the road and she doesn’t seem to respect his schedule. “She calls and texts at hours when I’m not available and then gets upset if I don’t get back immediately. Girl, I am working.”
His situation is a blaring reminder to be honest with your own damn self about what you want and even require during the talking stage. That way, you don’t end up in what really could’ve been avoided once you actually are dating each other. Yep — if while talking, you already see serious “potholes” along the way…that’s what talking is for. TALK ABOUT IT and if “it” can’t be worked out, no harm, no foul. You were just talking. Scale back to being friends or part ways. All good.
What Defines Actual Dating (And Why It Matters)
Dating: Semi-Committed...to Getting to Know Someone…BETTER
GiphyNow I’m going to be super candid on this point — some people think that even dating is a serious, long-term relationship or like it’s damn near marriage. Soon enough, I’ll be writing about something that I have briefly touched on before: a boyfriend IS NOT a husband and a girlfriend IS NOT a wife. And you know what? Dating really isn’t boyfriend/girlfriend status either; it’s simply a step up from merely…talking.
And that’s why I included the video right above this section and the one at the very end because, if you are in a state of “what are we?” or you’re out here thinking that someone is dragging their feet, because you think that you should be further along than where the two of you are — that either sounds like you believe that dating is a full-blown relationship or that you’ve been moving like a girlfriend or even a fiancée without getting any real clarity or confirmation that you should.
It really can’t be said enough, y’all: Please always keep in mind that talking is not dating and dating is not an official exclusive dynamic. Like exclusivity gets you to engagement and then marriage — dating is what gets you to the exclusive portion of the program. Yeah, we really need to stop “bleeding everything” in together; that’s what causes so much drama and disappointment when it comes to relationships, more times than not.
5 Things to Pay Attention to While in Your Dating Season
GiphyAight, so do me a favor and listen to the last video before reading the first of this (insert approximately one minute here). I’m sure you caught that the gentleman had no problem saying that he dated for a year before transitioning into something else. I’m sure you also noticed that the host struggled with hearing that. I think a big part of the reason why is because she felt that dating IS an exclusive relationship; it can’t be said enough that it isn’t.
In fact, did you know that there is a popular study that says it takes about 200 hours to consider someone to be a good friend (hmph, I even think that is too low to be a GOOD friend)? And if your partner is going to be, at the very least, one of your closet friends? I mean, there are 168 hours in a week, right? If you have a full life, you don’t have 25 hours a week to sit on the phone…right? Yes, to become friends, it takes time. To become more than friends — if you’re taking it seriously — even more time.
An average date lasts 2-3 hours. Put all of this together and it means that you would need 200 hours to become good friends and then 100 dates to take it to another level. Hmph. Sounds like about a year to me (*Elmo shrug*). At least if friendship as a foundation of your relationship is something that you desire.
And during that season of dating, here’s what you should be looking for:
1. Dating requires integrity. Just recently, I was talking to a client about how much his integrity sucks (and I am being so literal about that). It was in the context of him saying things in the moment and not following through. He admitted that he does it to keep the peace at the time and yet, because there aren’t enough consequences for when he doesn’t keep his word, he remains in that pattern of not really meaning what he says — even if he intends to. Hmph. I’m sure that most of y’all have heard the saying that the road to hell is paved with good intentions.
To that, one of my favorite quotes is “Hell is truth seen too late.” (Thomas Hobbes) At the end of the day, integrity is about living by a certain code of morals and ethics — and being dependable and reliable should definitely apply to someone who is dating another person. Peep if he calls when he says that he will. If he shows up on time to planned events. If his words and actions line up. Evaluating integrity doesn’t happen overnight. Take your freakin’ time.
2. Dating requires proactiveness. Any time that I am asked about a favorite trait in a guy, I’m absolutely going to say, “That he’s proactive.” To me, reactive is so…lazy. It means that you are in a pattern of wanting to “put out fires” instead of preventing them — and that means that you don’t really prioritize things well. To be proactive is to be in a state of anticipation — and that means that you are intentional about keeping what’s important to you in mind. Dating reveals proactiveness vs. reactiveness like nobody’s business. Trust me when I tell you that.
3. Dating requires a certain level of intimacy. By definition, intimacy is about having a close and familiar relationship with someone else. Another definition: having detailed knowledge and a deep understanding of something or someone — and how you can expect this from “talking” only, the world will never know. And honestly, expecting this in the beginning stages of dating is a bit of a reach too. Learning more about another person means that you need to spend time with them — hell, not just time but quality time. That is when you ask insightful questions and listen to what their wants, needs and desires are (as they do the same for you).
And if you decide to take things up a notch on the physical level — hey, that’s totally up to you; however, as you can see, intimacy doesn’t automatically require that. Intimacy is simply about growing closer to and more familiar with another person — and yes, dating is designed to do that. With each date, more intimacy. If you are dating with intention (to transition into something more, in time), that is.
4. Dating requires being on the same page (basically at the same time). When folks jump from talking to a relationship — that is how they can end up feeling completely disillusioned because remember that talking is about seeing if there is a possible connection beyond attraction while dating is about scratching well beneath the surface. For instance, if you have sex while talking, you might THINK that you have a mental and emotional bond while the guy you’re seeing is simply seeing copulation as moments of physical pleasure. Yeah, that’s another cool thing about dating: with each date, you get to see if you are on the same page or not.
And since you are only dating, if after date five or date seven, you realize that you both want totally different things — no harm, no foul. You weren’t “official” and although you might be a bit disappointed, there is certainly nothing to feel distraught about or devastated over. He wasn’t your man; he was simply someone who you were…dating and for that reason, he didn’t get ALL of you. You “rationed” as necessary…as earned.
5. Dating requires progress. Do I think that dating takes time and, more importantly, more time than talking does? Clearly, I do. And yet, even with all that I’ve just said, I will also say this: When dating gets to the point where you feel like you’re in some sort of purgatory — something is very off. Whether you ultimately want marriage to come from dating or you simply want a more serious and significant dynamic with another person, one thing that dating can’t do is be stagnate — well, unless you’re a casual dater and there is such a thing.
And so yes, whether it takes you and someone three months to realize you both want more or it requires 365 days (give or take several weeks), please make sure that the dating that you’re doing is progressing — at the very least when it comes to you figuring out more of who you are and what you want or need from a relationship. Because honestly, that’s one of the main things that dating should do for everyone.
___
TALK to establish an initial connection. DATE to build intimacy. Over time.
Make sense? I certainly hope so.
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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
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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