While doing my usual internet reading and researching, I happened upon two articles on the topic of oral sex; two that clearly aren't on the same page. One was entitled "Oral Sex Is Not The Measure Of A Partner". It opened up talking about when DJ Khaled stated that (sigh) he didn't go down and how, in spite of that being the shock (and disgust) that was heard around the world, no one should've cared but his wife. Not only that but oral sex should never be the be all or end all of a relationship. Eh. There's a lot to get into today so I won't expound too much. What I will say is I personally think that a lot of us rolled our eyes because he expected to receive what he was not willing to give; that it wasn't a mutual understanding. Sir Khaled shared a huge double standard and, in the process, he also came off pretty selfish and high schoolish about cunnilingus. Actually…younger than that because I used to mentor teens and chile, these teens out here…never mind.
Then I read another article that was more up my alley. "Why You Should Never Settle For A Relationship Without Oral Sex". Yeah, I'm totally with that. Not to say that I don't know some people who hate to give and/or receive oral sex. If that's you and your partner is cool with that, feel free to skip over this or forward it along to someone else. But if you're someone who is like, "Oral sex is a total non-negotiable in my relationship", so much in fact that, from where you sit, the more you can learn about it, the better, this is your lucky day.
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While I personally think that a willing and curious spirit is half of the battle when it comes to keeping your partner happy and satisfied in the oral sex arena, as with all things sexual, there are things that can be done to take things to another level. If you're ready to do that—or to teach your partner how—I've got some tips that will make you smile and would definitely make Khaled blush a few times over.
1. Do Some Reading on the Topic. From Black Women.
Black women are naturally sexy. That is a full and complete sentence. That's why, if you're a little apprehensive or self-conscious when it comes to discussing oral sex with your girls (because they tend to have some good tips), I recommend looking up some articles and podcasts from sistahs who are totally liberated when it comes to the topic.
Two that come to mind are the article "'HELLA BLOWS': AN ESSAY ABOUT SUCKING D*** – WE MUST STOP SHAMING BLACK WOMEN ABOUT ORAL SEX" (yep, it's printed in all caps) and the podcast "Listen: Eating that ass like groceries- Chatting about dining below the belt with Black Women Be Like and Guest" (love the African accents on this one). These are absolutely NSFW, but if you give them a shot, you might discover that it can be oddly comforting to hear Black women be so forthcoming. Also, it could possibly be what helps to pull you out of your shell or to try new things. Or, if you're already super-adventurous, it can give you something to think and/or laugh about. Because there's nothing like learning about or listening to sex from women who are a lot like you. Well, us.
2. Share Some Oral Fantasies
Personally, I think that one of the biggest misconceptions about oral sex is there is only one way to do it and everyone likes it just that way.
That said, if you're someone who is shy, disinterested or even bored when it comes to how your past oral sex encounters have been, spice things up by sharing some of your fantasies with your partner.
I'm not talking about barking orders five minutes before you attempt another round of head. I mean something along the lines of getting a journal that is completely devoted to nothing but oral sex—both ways—where you both can share your innermost thoughts, desires and curiosities. Just reading the entries alone can stir things up enough to make you want to make some of those dreams come true.
3. Invest in an Oral Sex Pillow
Sometimes oral sex feels more like a chore than anything else and it's all due to one thing—neck placement. No matter how awesome the act itself may be, it's hard to enjoy anything when it's causing some discomfort, am I right? A remedy for that is to pick up an oral sex pillow. Some that get rave reviews include the Liberator Wedge Intimate Sex Positioning Pillow, the Liberator Jaz Original Wedge Pillow and the Evercharm Half Moon Pillow Adult Toy.
4. Experiment with Various “Oral Sex Positions”
When it comes to sex positions, most of us think about them in the context of intercourse. But did you know that there are some that will take oral sex to new heights, depths and climaxes? This is one of those instances where I can show you better than I can tell you, so if you'd like to get a few ideas, click here to look at literally dozens of different oral-sex-specific poses.
5. DIY a Flavored Lubricant
Whether or not you decide to use a condom or a dental dam during oral sex (because you can get STDs from fellatio and cunnilingus; don't get it twisted), it can be fun to bring some lubricant into the mix. Just make sure that it has a flavor to it that you actually like. Because a lot of brands contain all kinds of chemicals, my suggestion would be to make some of your own.
A cool recipe that I found has coconut oil and margarita flavoring in it. Another thing that you can do is purchase some cinnamon essential oil (it's naturally sweet and packs a bit of heat). However, since both of these are oil-based and oil and latex don't mix, substituting the oil with 100 percent Aloe Vera is an alternative worth considering.
6. Chew Some Mint Gum. First.
As far as fellatio goes, for all parties involved, the more saliva (or lubrication) that's involved, the better. One way to get your juices flowing is to chew a piece of gum. The reason why I recommend one that comes in a mint flavor is it can "dull" the taste of pre-ejaculate (if that freaks you out). Plus, a minty sensation can be a pleasant cooling sensation experience for your partner.
7. Find an Atypical Location
Location, location, location. That's what they say, right? Well, another way to take oral sex to another level is by getting out of the bedroom. Oh, and totally incorporating the element of surprise. Get into the shower while your partner is washing up and getting ready for work. One or both of you kneel on the side of the couch in between favorite television programs. If you've got a garage, park your car into it and get on the hood of your vehicle. If you've got some sushi, hop on your kitchen counter to partake in a little bit of Nyotaimori (I'll let you look that one up). Get on your dryer while it's running. Find an abandoned building (at night) and go ham.
When it comes to making oral sex an unforgettable experience, creating the right ambiance will earn you some major, major points. Each and every time you intentionally decide to go beyond the borders of your bedroom.
8. Bring Some Condiments In
An ex of mine used to say that if you need to add a condiment to your meal, someone didn't cook it right. Along these same lines, while I do believe that an oral sex connoisseur shouldn't have to depend on things like honey, chocolate or maple syrup, whipped cream or ice cream in order to keep their partner climbing the walls, if you want to switch things up, bringing these into the mix certainly can't hurt.
Just make sure to use them on the genitalia and not in you as much as possible. The reason why I say that is because while the odds are low, there have been instances of women developing maggots in their vagina. Even if something that extreme doesn't happen, placing food into your vaginal canal can definitely throw off your va-jay-jay's pH balance and lead to a vaginal infection. Just something to keep in mind.
9. Keep Your Lingerie on Longer
Not too long ago, I interviewed some married couples about what they enjoy most about their sex life. Some of them raved for several minutes (good for them!), so I had to edit their responses. On the topic of oral sex, something that a husband and wife told me is there is something about a woman keeping her panties on while she's, how did Kelly Rowland put it…getting "kisses down low", that makes cunnilingus really hot. The husband's exact words were, "The tease is as fun as the actual act. If there is a foreplay to oral sex, it's leaving a pair of sexy panties on longer."
Hey, they are a decade in, so I'll totally take his word for it.
10. Talk. Listen. Rinse. Repeat.
A few months ago, Elite Daily published a piece on why dirty talk is a fave among so many people (me included). One of the things that the article mentioned is it's a proven way to destress. But even if it's not something that you and/or yours are particularly big on, never assume that either of you can read one another's mind, even in the bedroom (or wherever y'all choose to get down).
Sex, when done right, is one of the best forms of communication that there is. So, if there's something that you want more or less of, tell your partner that. Encourage him to do the same. A lot of the people I know who could take or leave oral sex have also shared that they don't want to tell their partner why. How are they supposed to please you if you don't tell them how? (That's not a rhetorical question, by the way.)
11. Stop Treating Oral Like Mere Foreplay
Personally, I think that one of the BIGGEST—yep, I'm that serious about it—mistakes that couples make is treating oral sex like its foreplay (an appetizer) rather than "real sex" (a full meal). Now when I say that, I'm not saying that you shouldn't expect more if you want more. What I am saying is that when things are done well and right, it can definitely scratch the right itch, if you know what I mean.
That said, rather than hurrying through it so that you can get on to the next part, take clocks out of the room, put on your favorite slow jams and make it a point and purpose to just be in the moment. However long that moment lasts. Whether intercourse follows…or…not.
12. Buy an Ora 2
If you want a little bit of an extra sensation, something that a lot of women are super fond of is the Ora 2 oral sex stimulator. It fits comfortably in your hand, changes intensity based on the pressure that's applied, and it's specifically designed with your clitoris in mind.
13. Don’t Get Lazy. Don’t Be Redundant Either.
Lazy head. My male friends have talked to me about it, on more than one occasion. From what they've described, it's about as bad as teeth getting in the way (which is pretty bad). Without getting too graphic, they say it's lazy when a woman thinks she's "doing something" just because a man's penis is in her mouth. Predictable head. That is what some women have told me is their oral sex pet peeve. The same kind, the same way, every time.
We're all grown here, so no one should feel as if they should get major points just for agreeing to fellatio or cunnilingus in the first place. If your intention is not to bring your "A" game (that includes enthusiasm and creativity), every time, really…why do it?
15. Praise the Performance
Mark Twain once said, "I can live for two months on a good compliment." Yep. I can't remember exactly where I read it, but I did peep a piece that said that praise is important because, not only does it boost our self-esteem, it also motivates us and gives us more energy to complete whatever tasks we're involved in.
Not to say that oral sex is a chore or anything (far from it), but just imagine how much more you can get out of your partner if you tell him how bomb the experience was rather than simply yawning, rolling over and falling asleep?
BONUS: Select the Right Condom
If you'd prefer to use a condom, one way to not make the experience to where the rubber is the focal point is to get the kind that will enhance everything. I really dig that Men's Health did an entire feature entitled "These Are the Best Condoms and Lubes to Use for Oral Sex, According to a Sex Educator", so if you need some condom referrals, I recommend starting there.
Life is short. Oral sex is good. Get some and then make it better—every time. Hopefully these tips will help you and yours to do just that.
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
Who Knew Oral Sex Has An Official Time Limit?
Jill Scott Is Proof That Oral Sex Can Be Empowering
6 Oral Sex Positions That'll Elevate You Even When You're On Your Knees
Feature image by Shutterstock
- Fiery Ways To Rekindle The Flame In Your Sex Life - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 4 Sex Positions To Add To Your Must-Hit List - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- What If You Hate Oral Sex? - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- The Best Times To Have Sex - Fall And Winter - xoNecole: Women's Interest, Love, Wellness, Beauty ›
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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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