
Goodness. If you ever want to feel like you’re in the middle of a melancholy rom-com, only it’s happening via articles on the internet, put “the one who got away” in the search field of your favorite search engine.
You will see everything from Bored Panda’s “33 Older Adults Share Their Feelings On ‘The One Who Got Away’ Now That Time Has Passed” and BuzzFeed’s “’I Still Think Of Her Daily’: Older Adults Are Sharing If They Still Have Feelings For ‘The One Who Got Away’” to data which says that close to half of Americans have not only thought about an old crush or past love, they’ve also used the internet to look them up (uh-huh, y’all be careful out here: “Baby Bliss Is Ruined After MIL Gleefully Reveals Her Son Went On A Date With An Ex Before Wedding”).
Hmph. It makes me think of when one of my now good friends found out, a couple of years after my first book came out, that he actually did some mild producing for one of the characters in it — my own first love. As I shared some of the story, Shannon started singing a throwback R&B hit that he co-wrote, co-produced, and also recorded before Heather Headley did. The title? “In My Mind” (Heather’s version is here; Shannon’s version is here). As life would have it, it was in heavy rotation during the time of that very conversation.
Damn. My book came out in 2004. 2006 is when Heather’s cover of “In My Mind” was released. And you know what? In freakin’ 2023 (November, to be exact), I ran into my first love…again. The brief backstory is we both had separately debated going to a certain restaurant for a quick bite and then saw each other — and being that he has never married and neither have I (because only a guy who hasn’t been married before is personally an option for me), there we went…again…running in the flowers of nostalgia while trying to see if we can figure something out. *le sigh* Then add tax.
Oh, the one who got away. If that’s really how you truly feel about someone, when they do come back around into your space, it can be quite a doozy. And if/when it happens, you may be worrying yourself sick trying to figure out what to do about it. Listen, all I can do is tell you what I’ve learned from my own personal experience and observation of other people’s journeys. Here’s hoping that, by asking yourself the following questions, you, your mind and heart (and body, if it comes to that) will find the answers that you seek.
*P.S. Where’s your journal at? You’re gonna need it.*
Did He “Come Back” — or Did You Go Looking for Him?
GiphySomething that I used to say often is, “If you look ‘him’ up on Facebook, it’s you; however, if you run into him in Kroger, it’s God.” What I mean by that is, whoever you consider to be the one who got away, I’m not sure how “meant to be” it is if you’re only reconnected to him now because you went and sought him out. And no, I’m not coming from the angle that “men are hunters” (I hate that saying) and women should never pursue men (Ruth and Esther in Scripture did; it turned out fine for them — check out “6 Things Church Taught You About Dating That Weren't (Fully) Biblical”).
What I’m saying is when folks shift out of your life and seem to be fine with not reconnecting, there’s got to be a reason for that because they have the same internet that you do. Shoot, even if it’s not something as serious as they’re married if they do think of you fondly on some level, if they really wanted to reconnect, why haven’t they tried?
And here’s the thing — I know someone who once was almost desperate to become someone’s wife. So much, in fact, that she decided to seek out a college ex (sex buddy). He replied to her, eventually they did reconnect —, and although they are “together,” it’s been well over a decade and no ring. Clearly, he wasn’t looking for her or a wife and, as a result of her reaching out, somehow, she convinced herself to settle; now she’s out here believing that she doesn’t want to be married either.
Could it have played out the same way if he had reached out first? Eh, possibly. However, what I have noticed (and no, this isn’t gender-specific) is that oftentimes, the individual who makes the first step is more inclined to compromise than the one who is on the receiving end. That said, this guy wasn’t acting like the human version of Kermit sipping tea while looking out of the window as he wondered how to find her…she did that. And so, since she wanted him, she was more willing to do what he wanted in order to remain in contact with each other. SMDH.
Moral to the story on this one: When two people want the same thing, it’s all good. Oh, but when you convince yourself that settling is better than nothing at all, as writer Maureen Dowd once said, “The minute you settle for less than you deserve, you get even less than you settled for.” INDEED.
All I’m saying when it comes to this particular question is if he got away and he also isn’t taking the initiative to come back, consider why — shoot, why not even ask him? ‘Cause listen, if you took the time to reach out, you might as well get as much intel as possible on the front end. Clearly, he was fine not finding you. Why is that the case?
Did He “Come Back” — or Did the Universe Orchestrate a “Chance” Meeting?
GiphySome of the close-to-day-ones might recall reading another article that I penned for the platform entitled, “Why Every Woman Should Go On A 'Get Your Heart Pieces Back' Tour.” In it, I actually mention my first love and how, back in 2015, we had a run-in. I also said that, after that season, I was over him. Okay, but now it’s 2024, and I just told you that he almost got me AGAIN. I think for me, it’s two-fold. One, he’s never been married, and two, I never go looking for him. It’s always grocery stores or restaurants — random-ish, and honestly, I think because I am such a “signs and wonders” kind of person that is what brings me to a state of “cause for pause.”
Anyway, I think we all can agree that, on a lot of levels, on so many levels, I am an open book. The particulars on this, though, I’m going to keep to myself because I’m still processing some of it (and some stuff is still just my business). I will say this, though: If you are someone who recently had a run-in with your own the-one-who-got-away and you had absolutely nothing to do with initiating it, there are some quotes that I want to encourage you to keep in mind:
“Even if we have ourselves so fully convinced that we are on the right track because we desperately want to believe that the specific direction we have chosen is the ‘correct one,’ if the universe disagrees with our choices, it will not be shy in telling us so.” (Miya Yamanouchi)
“A coincidence will always be a coincidence until its significance is realized.” (Angie Corbett-Kuiper)
“Follow your bliss and the universe will open doors where there were only walls.” (Joseph Campbell)
Does the run-in automatically mean that the two of you are destined to be together? I’m not saying that. What I will say is when you factor in all that happens in the world and how going left instead of right or being 30 minutes earlier or later could’ve prevented you from seeing “him”— yes, the universe is trying to show you something.
Even beyond the guy, spend some time pondering what that could be…, which brings me to the third question.
Is He to Be Your Lover Again — or Is He Just to Show You Something?
GiphyListen, just because I am a marriage life coach and I write on relationships for a living, that doesn’t mean I don’t have my own accountability crew (we ALL need that). The thing that I adore about mine is most of them are just as “straight no chaser” as I am. And so, whenever my first love comes back up, they are always on some, “Can one of you get married already, either to each other or someone else, so we can wrap this thing up?” — and chile, when this last encounter happened, due to some other details of the story, my male and female friends alike were like, “You can’t make this sh-t up!” (you really can’t).
That’s why, I have learned the hard way, to not make some heavy declarations (anymore) until everything really is all said and done.
At the same time, what I will share is because my first love has a tendency to run into me, pour it on thick, and then simmer, this time, I did some real soul-searching to figure out how much of the emotional acrobatics (on my part) was about 19-year-old Shellie still needing to get some things off of her chest more the woman who I am now still being “in love” with him. And boy, was that needed.
Back in 2015, I was pretty much just on, “So, are we getting married or what?!” This time, it was more like, “Why do you keep affecting me this way?” I mean, I get some of why: when your first love is pretty much your first everything, and you are also his first love, the bond is…significant. At the same time, though, because my question was different in 2023, the answers were too.
And the reality is there were still some things that “19 me” needed to work out so that she could catch up to who I am now. And on this side of realizing that, I get just how necessary that was because, first love, some other guy or no (future) husband at all — for myself, I needed to address and respond to some things…within myself.
So yeah, that’s another thing to ask about your own situation: before automatically romanticizing everything and assuming that the two of you are destined to be, ask if he’s to be your now-lover or now-teacher. You’d be amazed how that one question alone can shed a lot of light on what is actually transpiring in this season of your life.
Are the Two of You Supposed to Be Together — or Is There Just Some Closure/Clarity That’s Needed?
Giphy(Side note on this GIF. Erica Ash played the hell out of her role on Survivor's Remorse. RIP, sis.)
There’s another guy from my “get your heart piece back” tour that I reconnected with that I am SO GLAD that I did. One reason is that I carried a lot of, let’s go with the word “burden” of feeling that I made some poor choices (especially when it came to bad timing) that really did cause him to be someone who I filed as “letting him get away.” Another reason is that the way that things ended between us was so abrupt that I always had some questions (he basically called me up one day, said I was like “crack” to him, that he didn’t want to be addicted, and so we couldn’t talk anymore).
And still, another reason is I felt like although things ended, we never really got closure — and yes, something that I am a huge fan of is closure…because without it, sometimes doors are left ajar or cracked and that’s how things can creep right back on in.
The first conversation we had? It was for hours, well into the night. We missed each other. We reminisced about some things. And we caught up. However, the catch-up already let me know that our past needed to stay there because he was divorced, and again, divorced guys aren’t an option to/for me. Some other conversations that followed also brought some closure because, as much as we’ve always enjoyed each other’s company and, quite frankly, as great as the sex used to be (LAWD!), we were two very different people now.
Our values are different. Our experiences have caused us to take different forks on the road. In this season, we desire very different things. You know what, though? I never would’ve known all of that had we not spoken. Yes, some closure was needed, so that I could look back with a clearer and fuller picture.
So yes, that’s why I think another question that should be asked is, if 'the one who got away' being back in your life at this time is so you two can be together, or it’s so that you two can get some real clarity and closure so that the title of 'the one who got away' can be put to rest? Because when it comes to the guy that I just spoke of?
For me, now he’s just a fine-ass man who I had a great connection with once upon a time and who is thriving on his side of the world as I do the same. He didn’t “get away” anymore. He’s gone because…that’s how it should be.
What About Him Being in Your Life, As You Are Now, Would Enhance It?
GiphyI am very word-specific and word-literal. That’s why I want you to notice how, with this question, I didn’t say “change” or “improve” — I said ENHANCE. To enhance is “to raise to a higher degree.” Some synonyms for enhance include build-up, strengthen, increase, add to, and complement (check out “If He's Right For You, He Will COMPLEMENT Your Life”).
You know, several years ago, I was on an interesting journey with a guy, and I’ll never forget what two of our friends (who were married at the time) said when they found out: “Shellie, I see how you’d be good for him. We’re not sure how he’d be good for you, though.” HMPH. Y’all better listen to folks who care about you when they speak into your life — there’s no telling what they can spare you from if you just choose to listen.
And that’s the thing — the one who got away, even if he was awesome for you back in the day, even if it’s totally your fault that he got away the first time…who are you now? Would bringing him back into your world, on any level, enhance it? Would it really? And, if you do truly still care about him, would you being back in his life enhance his as well?
Because there really is such a big difference between being good to someone vs. being good for them (check out “Question: Is The Man In Your Life Good 'TO' You? Good 'FOR' You? Or...Both?”) and mature folks? They don’t want the former if it doesn’t come with the latter — mutually so.
BONUS: Please Don’t Mistake Nostalgia for Love
GiphyI remember once reading that our brain actually craves nostalgia. Some research says that taking walks down memory lane can give us a greater sense of self, put us in better moods, and it can even play a pivotal role in our personal growth and development. And y’all, that may be why we sometimes get so caught up when it comes to (certain) men from our past. Nostalgia can be so seductive and even exhilarating that we might think it’s love when…it might just be an emotional high for the moment.
Real conversations. Slowing down. Praying, meditating, and journaling. Not being quick to jump into bed. Letting some people you trust hold you accountable. Being honest about what you need at this time in your life. Not living in the past if it’s at the expense of compromising your present or sacrificing your future. Encouraging “him” to do all of these same things for himself as well — this is what helps you to come to the realization of whether what you’re feeling is nostalgia, love, or both.
And if it is love, is it the kind of love that needs to have a commitment attached or a full and final release?
___
Yeah, whether it was bad timing, he was the wrong person, or a little bit of both, the thing about the one who got away is they did so for a reason. If they’re back, see what the PURPOSE is in that….so that if they stay, they stay for good. And if they go, they’re gone for good (preaching to the choir here, by the way).
Feel me? I certainly hope you do.
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Featured image by Adam Hester/Getty Images
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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