This Is How To Handle Relationship-Related Social Media Content This Year

The timing of life never ceases to amaze. Today, my reason for saying that is because, although the pitch for this particular topic was approved a few weeks ago, I had already decided to pen it with February (you know, due to Valentine’s Day ‘n all) in mind. And then, something started to happen in the social media sphere that confirmed exactly why the piece needed to be written in the first place.
Unless you oh so very rarely spend time on Instagram, TikTok, and/or YouTube, you’d have to be living under a rock (or be a helluva fast scroller) to miss out on what appears to be an in-real-time-crash-out (at least when it comes to the current/latest cast) of the relationship touring panel Tonight’s Conversation. And although I am definitely the kind of person who will hyperlink the entire mess out of my content (in order to validate what I’m saying) — when it comes to this matter, I am choosing not to.
Mostly because the issues are so layered, varied and so many people have so many hot takes and opinions on them all, that I am just going to recommend that, if you’re interested, you do some low-key investigative deep diving yourself; trust me, the series of situations will not be hard, at all, to find. Tonight’s Conversation and the people who make it are quite the hot topic right through here.
Do I have a point of view on it all — c’mon now…is water wet? Honestly, though, at the end of the day, my takeaway with them is about how I feel about relationship-themed social media content overall — and that is featured in the six points below. So, if you happen to be someone who goes to social media to get your relationship-related info, here are a few things that you should definitely keep in mind. For your own sake and the sake of your (future) relationship, chile.
1. Know the Difference Between Entertainment and Edu-tainment
GiphySince I got my (professional) start covering entertainment, something that I find myself saying often about the entertainment industry is it’s always important to remember that one definition of entertain is “to distract” — which can be a good or a bad thing, if we’re gonna be real about it. It can be good if you need something that will help to de-stress you or make you laugh for a moment; it can be not-so-good if it keeps you from accepting the reality and facts of a matter (including whoever your favorite celebrity may be).
And so yeah, if you’re consuming a lot of online relationship-related content, something that you first need to ask yourself is, “Is this distracting me from what I need to address or is it giving me medicine with some ‘sugar’ in order to receive it better?” That second thing? That is what I would consider to be edu-tainment: education that is mixed with entertainment.
A good example of it? Something that my male friends and I do whenever we go out to eat is flip the tab back and forth. For the record, it wasn’t their idea, it was mine because I like bringing reciprocity into my relationships (just sayin’). When it comes to one friend, in particular, we happen to (eh hem) like The Cheesecake Factory and you know what? There has not been one time when we haven’t gotten up from there without at least a $130 tab. That’s why I don’t get how it was such an “issue” for people to go there on first dates a couple of years back. SMDH.
ANYWAY, when that was the focus of so much relationship-related commentary, I remember a comedian by the name of Malik Bazille posted a skit on his IG page that was classically hilarious (you can watch it here). You know, someone once said that comedians are prophets and that definitely came to mind as I watched it because, although it was super funny, points were made in the process (for one, entitlement and rudeness are not a ministry).
Research says that most people, on average, spend 2.5 hours on social media daily. If you happen to be one of them and relationship-driven content is your thing, be honest: does it make more sense to consume entertainment or edu-tainment? Time is something that you will never get back, so please, choose wisely.
2. It’s Okay to Research Credentials (and Bios)
GiphyA couple of years ago, I wrote an article for the platform entitled, “Thinking About Hiring A Life Coach? Read This Before You Do.” A part of my motivation was because I wanted people to understand that there is indeed a difference (actually a few differences) between what a life coach is and does vs. what a therapist is and does. That way, you can know what you actually need. Not only that but you can pick up on red flags when it comes to what people in social media claim to be vs. what they actually are.
For instance, a friend of mine who is also a life coach, and I were discussing a popular person who claims to be a therapist and yet, they have no letters behind their name, no formal training is mentioned in their bio, graduating from a school with that area of expertise isn’t referenced and we could find no proof of them being licensed (which is easily verifiable online and/or by phone).
Chile, you’d be amazed how much this happens, and listen — I was someone who was life coaching married couples for years before I got my own letters (in coaching, you can become an ACC, PCC, or MCC). That’s because it’s only been over the past couple of years that professional training has been required in the field. Therapists, though? Oh, that’s always been the case.
For the record, I’m not saying that only people with professional credentials should provide relationship content. To me, that’s just as ridiculous as saying that only married people should provide relationship advice (and I clearly don’t support that way of thinking — check out “Single Women: Yes, You Are Qualified To Talk About Relationships”). However, what people profess to be, needs to be verifiable because with certain credentials come certain expectations. Not only that but, something else that my friend and I cackle about are all of these folks out here who are charging for degrees through their programs when they don’t even have one.
Again, if you’re just looking to be entertained, this point is kind of “whatever.” On the flip side, if you take a lot of what you hear with more than just a grain of salt, researching the source is never not a wise decision. Trust me.
3. Yes. Pandering Is Indeed a Thing.
GiphyIn the relationship space, pandering is a word that is used just about as much as narcissist is. And what both words tend to have in common is the fact that folks use them while having a general idea of what they mean without exactly breaking them all the way down. When it comes to pander, one definition is “to cater to or profit from the weaknesses or vices of others” while another is (wait for it) “to act as a pimp or procurer of clients for (a prostitute).”
You know, when another very popular relationship content guy got busted for posting content that so many women enjoyed listening to, all the while doing the very things that he “held other men accountable” for, both men and women alike said that he was a panderer. Look again at what that means, though. Folks can’t tell you just what you want to hear if you’re strong in the areas that they’re addressing and pimps? Real pimps need money in order to survive and yes, many of those start out coddling women — only to be the ones who end up taking advantage of them in the long run.
My point here? Definitely give big-time side-eye to ANY relationship-content person who only sides with one gender. Even people who have a platform specifically for men or women should be bringing balance to what they are saying. For instance, if a person has an issue with single moms or women with many sex partners, and yet single fathers and men who are highly sexually active are never addressed — that is pandering.
On the flip, if someone is constantly ragging on men for their height or how much money they make and yet never addresses what men find to be attractive in women or calls out ladies who only go on “foodie dates” (you know, dates that are only for the sake of getting a free meal), they are problematic too. Content creators like this want to make people feel like only the opposite sex is the problem, that their audience doesn’t also have some self-reflection and inner work to do — and that is because they know that the more an ego is stroked, the easier it is to keep someone’s attention and even get their coins. Ladies (and gentlemen), pandering in a nutshell.
And speaking of what pandering can do…
4. Don’t Just Listen to What Strokes Your Ego/Coddles Your Pride
Giphy“Feeding the monster.” When it comes to stroking egos, content creators who pander are doing something that is pretty damn dangerous: they are feeding the pride of people and that ends up creating egomania…yes, its own “monster” of sorts. When content doesn’t hold you accountable; when content excuses and/or justifies your own poor behavior; when content encourages you to focus more on the external than the internal; when content praises you for being selfish and entitled; when content says that it’s okay to be rude, patronizing or condescending to others — oh, I could go on and on when it comes to this one yet yes, people who are like this are relationally counterproductive, to say the least.
The main point here is if you’re listening to relationship-related content that is damn near programming you to be unbearable to be around…that is the stuff that you need to totally avoid. I could name some platforms — oh, but I digress.
5. Make Sure You’re Clear About What Cognitive Dissonance Is
GiphyThere is plenty of data out here which says that social media, in general, isn’t necessarily benefitting relationships in the long run. If it’s not triggering jealousy and feelings of uncertainty, it’s creating feelings of anxiety and low self-esteem, plus it significantly compromises couples when it comes to their quality time together. Now, just think if you’re a married person who is listening to a platform that is either anti-marriage or acts like you can just toss a covenant away like it’s an old pair of socks. Listen to that too much and here comes what you may hear people online mention from time to time: cognitive dissonance.
Basically, cognitive dissonance is what transpires whenever you are processing two conflicting stances. For instance, if you profess to believe one thing and your life reflects something very different — at the end of the day…cognitive dissonance. So, when it comes to something like marriage, if you took vows to take your commitment seriously and then you’re online, in the comments, wearing your husband and relationship out — COGNITIVE DISSONANCE.
Another example? You claim that you want a serious relationship and yet everything about what you say and do speaks to the contrary — including how you speak of men, hanging around people who devalue men, and shooting down everything that men say that they need and want to be happy in a relationship, in part, because your favorite online folks do the same thing(s). As a result, here you are, in a conflicted resolve state — an emotional cul-de-sac if you will, and it’s getting you absolutely anywhere. Why? Because if there’s one thing that cognitive dissonance is gonna do, it’s stagnate you.
And do you think those content creators care? Sis, they don’t even know you and oftentimes, they are venting about their own drama more than actually giving helpful insights and advice because they are in their own hamster wheel of cognitive dissonance too.
Me? There are some content creators who I click off of as soon as I see them. I’ve heard them before, their message is also on the same stuff and so I already know what they’re about — it’s toxic and contradictory to what I stand on and for. Y’all, sometimes, even if something is entertaining, if it’s going to get you to start shifting who you are as a person and what you profess your standards to be, it needs to be avoided anyway. Blocked even, if necessary. Cognitive dissonance is more chaotic than anything. Straight up.
6. Avoid Letting Complete Strangers Wreck Your (Love) Life
GiphyWhen it comes to the relationship-related content creators who you pay the most attention to, tell me something — do they challenge you to become better, do you feel less stressed and more peaceful listening to them, do folks who are in healthy relationships respect what they have to say (and how they say it)?
I have not really specified platforms, by design, through all of this, yet I will shout out a few people (via their IG profiles) who fit this bill for me: @iamtaylorchandler, @his_daughter_7, @kimberlyevandsreed, @henryandvictoriadoss, @4fitfatherhood, @onedopecouple and @kristline_ _ who I wrote an article on last year: “Viral Sensation Christiana Sabino Is Using 'Pure Black Love' To Build Her Brand.” Trust me, this is just a mere handful and yet, I think that they are a solid example of what it means to be out here trying to make things better not worse and they certainly aren’t just saying whatever folks wanna hear. They actually make me think of a Message Version verse of the Bible that I like a lot: “Your task is to be true, not popular.” (Luke 6:26)
Are they perfect? NO ONE IS PERFECT. Are they trying to do more than just entertain or make a buck? They certainly seem to be and that’s a good thing because, in order to be in a beneficial relationship, you’ve got to say and do things that are beneficial — interesting how that works, huh? Meanwhile, if someone only wants money and/or attention? Well, doing all kinds of ridiculousness can get them that; however, being able to maintain a worthwhile connection with a person of quality and character in the process?
That will be a real struggle for them and we see examples of this being true (almost) daily. And gee — why would you want someone who doesn’t seem to care much about nurturing their own relationship (or relationships with others even outside of a romantic connection) to talk you into sabotaging your own? What kind of sense does that make?
____
It seems like there is more relationship-related content out in these streets than there ever has been. As you’re trying to handle it all — think about your relational goals, find the people who complement those results and outcomes, and stay balanced in what you listen to.
Influencers can indeed influence you. The good news is you have the power to determine who does, why and how much. Use that power wisely. Your relationship, in many ways, depends on it.
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Your December 2025 Monthly Horoscopes Are All About Surrender & Alignment
December is about letting go. We end the year with the need for more peace, reflection, and rejuvenation, and that is exactly what December is providing for us. The Sun is in Sagittarius, and anything is possible. This is the month to believe in that and to know that the universe is supporting you. With a Supermoon in Gemini as we begin the month as well, we have an opportunity to gain the closure we have been looking for this year and to wrap up old projects, ideas, and communication breakthroughs.
This is the month to make your peace the priority and let go of trying to control the way the tides are turning. Trust in your new beginning, and give yourself time to prepare for it this month.
A big part of the clarity that is coming through this month is due to Neptune going direct in Pisces on December 10, after being retrograde here since July. With Neptune now direct, we are able to see our inspiration and creativity a little more clearly, providing the perfect energy for dreams and manifestation to be built upon. The smoke is clearing, and it’s up to you to decide what you want to do with this newfound clarity that this transit is bringing. Mercury also moves back into Sagittarius on December 11, which is great for communication and clarity, and the adventures you were trying to see through at the beginning of November come around for you again with greater purpose and support.
On December 15, Mars enters Capricorn until the end of January 2026, and this is the extra push we need to make important changes and to be on the path towards greater abundance, stability, and prosperity. Mars in Capricorn takes care of business, and we have extra energy at our disposal during this time to do so. This transit is an ideal time to focus on your career or financial goals for next year and to start putting some of these plans into motion now. A few days later, we have the New Moon of the month, which will be in Sagittarius on December 19, and this is the perfect New Moon to manifest.
The energy is high, magic is in the air, and it’s all about moving forward with the new beginnings that are inspiring you and bringing you joy to think about right now.
Capricorn Season officially begins on December 21, and this earth sign energy is how we heal, gain closure, and build new foundations in our world. With Venus also moving into a Capricorn a few days later, there is something about peace, prosperity, and security that we are gaining in life and in love as we close out the year, and this is what we need right now. This month is about reflecting on what was, letting go of old hurt, and renewing. December is an ending and a new beginning in one, and there is magic in this space to be created.
Read for your sun and rising sign below to see what December 2025 has in store for you.
AriesKyra Jay for xoNecoleARIES
December is a full-circle moment for you, Aries. You are seeing the gifts in your world and have a lot of gratitude for the way things have come about for you as of late. There are culminations in your world that are providing you with more abundance, stability, and community, and you are exactly where you are meant to be this month. With the Sun in a fellow fire sign and in your 9th house of travel for most of the month, December is a good time to get out of your comfort zone, explore the world around you, and get your body moving.
Mars, your ruling planet, also makes a change and moves into Capricorn on December 15, which will fuel your inspiration and power in your career space. You are making a lot of professional progress as we close out the year; however, make sure to be more mindful of your competitive drive right now. The New Moon on December 19 is the perfect opportunity for you to create some new plans and goals when it comes to traveling, education, and where you want to gain some new inspiration in your world. Overall, this is a month of things coming together for you serendipitously.
TaurusKyra Jay for xoNecoleTAURUS
December is about trusting your intuition, Taurus. You have a lot on your mind this month, and it’s best to delegate, communicate, and allow yourself some relief by opening up to someone and not feeling like you have to hold everything in. As we begin the month, we have a Supermoon in Gemini happening in your house of income, and the plans and projects you have been building here come to fruition for you now. This is the time to gain clarity on your financial world and to take a look at what spending habits you want to let go of here as well.
With Venus in your 8th house of shared resources for most of the month, you are doing a cleanse on your commitments, partnerships, and business ventures. You are taking a look at what you want to dedicate yourself to in the future, and what commitments you may need to let go of now in order to be in the space you truly want to be, both financially and within some of your relationship dynamics. Before we end the month, we have a New Moon in this same area of your chart, and it’s time to look at the opportunities that are presenting themselves and to trust your internal guidance system to lead you forward.
GeminiKyra Jay for xoNecoleGEMINI
You are moving forward fearlessly this month, Gemini. December is your month of love, passion, and dignity, and you are owning the light that you shine. We begin the month with the last Supermoon of the year, happening in your sign, and you are stepping up to the plate. You are showing up, owning how much you have grown this year, and allowing yourself to heal while also acknowledging that you have done your best and you deserve to have fun in the midst of the changes you are creating.
Mercury, your ruling planet, is officially out of retrograde, and you can use this energy to the fullest potential now. With Mercury in your 7th house of love, it’s time to speak from the heart and to talk about the things that matter and that are inspiring you right now to your loved ones. You never know what kind of epiphanies you may have when you open up the conversation to others. Before the month ends, you have a New Moon in this same love area of your chart, and this New Moon is all about manifesting romance, commitment, and abundance in your world.
CancerKyra Jay for xoNecoleCANCER
December is an opening for more love, more joy, and more freedom in your life, Cancer. You have come to a place where you hold so much gratitude in your heart for where you are today and where your heart is shining, and things come together for you with more ease right now. With the Sun in your 6th house of health, work, and daily routines for most of the month, you are getting your ducks in a row while also putting more energy and effort into taking care of yourself, your priorities, and your well-being. This month surprises you in many ways, and it’s because you are showing up.
Mars and Venus both move into your house of love, relationships, marriage, and abundance this month, and you are making strides in your love life. You have both of these opposing forces on your side and are being recognized for the love you are while also receiving the love you want. This month, overall, is about focusing more on the positives in your world and letting your heart have its joy. Before December comes to an end, there is a New Moon in Sagittarius, and this is the perfect opportunity to create the plans you want to see through next year, especially when it comes to your work life, colleagues, business ventures, and health.
LeoKyra Jay for xoNecoleLEO
The scales of karma are balancing, and they are balancing in your favor this month, Leo. December is your month of truth, and of seeing it clearly in your world. The Sun is in your house of romance, pleasure, and happiness for most of the month, and it’s time to relax, be in the present moment, and allow what is meant to be, to be. With a Supermoon in your 11th house of manifestation as December begins, this is a powerful month for seeing your dreams come to fruition, and for feeling like the intentions you have set this year are finally here for you now.
Mars also moves into your 6th house mid-month, and this is the perfect energy to have to move into the new year. You have extra energy at your disposal right now and are feeling fearless with what is possible for you and your daily routine. Before the month ends, we also have a New Moon in a fellow fire sign, Sagittarius, and this is a breakthrough moment for you and your heart. December, overall, wants to show you how loved and supported you are and will be doing so in magical, unexpected, and concrete ways.
VirgoKyra Jay for xoNecoleVIRGO
December is a month of victory, Virgo. You are showing up and experiencing some new successes in your world that move you forward on your path in life. With a Supermoon in your 10th house of career as we begin the month, the effort and intentions you have made this year come into full bloom, and you are being recognized for who you are and the good work you have done. This month is all about showing up and allowing yourself to be seen and loved, knowing that you deserve the support and opportunities you are receiving.
Mars moves into Capricorn on December 15, which brings the passion and excitement into your love life, hobbies, and little pleasures in life that light you up. You want to have fun this month and are going to be walking into the new year with this fearless, happy, and spontaneous energy within you. Before the month ends, Venus also enters Capricorn, and in this same area of your chart, you have a lot to look forward to and believe in right now. Overall, December wants you to be happy and will be doing everything possible to make that happen for you. This is your month to shine, Virgo.
LibraKyra Jay for xoNecoleLIBRA
December is a month of opportunity for you, Libra. New doors open, and you are financially making breakthroughs this month because of it. December begins with a Supermoon in your 9th house, and you are getting a clearer view of where you have been making strides in your life and how it has all brought you here to this present moment of freedom. This month is showing you what happens when you are fearless with your purpose and when you believe in yourself and what you are worthy of.
Moving further into December, Mars moves into your 4th house of home and family mid-month, and you are closing out the year in your safe spaces. You are spending more time with your loved ones and taking the time to quiet your mind and listen to what your heart has been telling you. Before the month ends, we have a New Moon in Sagittarius, happening in an area of your life that deals with communication. This is a great time for getting the answers you have been looking for and for feeling more clear-headed and confident about the decisions you are making as you move into the new year.
ScorpioKyra Jay for xoNecoleSCORPIO
Patience is a virtue this month, Scorpio. December is all about remaining patient and vigilant with what you are creating in your world, and knowing that the universe has your back. It’s time to be reminded of the power of hope, and this month is an opening to greater clarity in your life. There is a lot of energy in your financial zones right now, and this is providing you with new opportunities and new insight; however, the speed at which things come about for you may feel daunting. Keep your head up and eyes focused on what you want and know that you are more than worthy of receiving it.
With Mercury in your 2nd house of income this month, December is a good time to plant new seeds and to think about where you want to be financially a month from now or even a year. This month is asking you to think bigger and to think more long-term so that you can set the appropriate plans into motion now. We also have a New Moon in your house of income before the month ends, and this is when you will see more of your dreams come to fruition in this area of your life, and have more opportunities to build. Overall, December will be teaching you a lot, Scorpio.
SagittariusKyra Jay for xoNecoleSAGITTARIUS
Sagittarius Season is here, and there is a lot in store for you this month, Sag. December is all about what you are dedicating yourself to. It’s about setting your intentions and putting the work in to back up your dreams, and about getting things in order so that when the new beginnings come, you are ready for them. The Sun and Venus are in your sign for most of this month, and there are a lot of eyes on you right now. You have the potential to create a new beginning for yourself, and it’s time to invest in yourself, your love life, and your dreams.
Mercury moves into Sagittarius on December 11, and this is giving you another opportunity to see through some of the plans that you had initiated in November. Mercury was retrograde in your sign last month, and there may have been some disruptions to your vision and plans for the future, and now this energy is turning around for you. Before the month ends, we also have a New Moon in Sagittarius, and you are walking through new doors fearlessly. You are catching others by surprise by your growth this month, and you are thinking a lot about your purpose, future, and plans for the new year.
CapricornKyra Jay for xoNecoleCAPRICORN
December is all about the vision, Capricorn. You are moving through a lot of changes and transformations this month, yet they are giving you a chance at a new beginning in the process. You are focused more on the future and what goals you want to manifest for yourself right now, and are ready to let go of what hasn’t been working for you. With the Sun in your 12th house of closure for most of December, this is your time for healing, but remember, healing doesn’t have to be isolating or boring; you can thrive while you renew, and you are this month.
Mid-month, the excitement picks up for you, and you are feeling more energized than you have in a while. Mars moves into Capricorn until the end of January 2026, and you are being proactive with your goals, intentions, and passions. You are a force to be reckoned with this month, and you are making things happen for yourself with confidence. Capricorn Season officially begins on December 21 this year, and this is definitely speeding up your healing process. You are breaking free from what was, and with Venus also moving into Capricorn before the month ends, you are leaving this year in high spirits and with love opening a new door for you.
AquariusKyra Jay for xoNecoleAQUARIUS
December is all about community, creativity, and manifestation, Aquarius. This is the month to work together with others to help bring your dreams to life. You are in a space of inspiration, empowerment, and beauty, and are creating more of this energy around you and in your world. Look out for what support comes your way this month and know that you don’t have to do everything alone to succeed. With the Sun in your 11th house of manifestation and friendship, your intentions are coming to fruition, and it’s time to celebrate with the people you love and to own how far you have come this year.
On December 19, we have a New Moon in Sagittarius, lighting up your life in all of the best ways possible. This is your New Moon of freedom, victory, and magic, and you are seeing new beginnings appear that you were once just hoping for. Before the month comes to an end, Venus moves into your 12th house of closure, and after an active and successful month, you are ready to relax, heal, and give your heart some of the attention it has been asking for. You are moving into the new year with the need to release and renew what hasn’t been working in your relationships, and you are finally ready to.
PiscesKyra Jay for xoNecolePISCES
December is a big month for you, Pisces. You are making some huge accomplishments this month, and are feeling like everything you have been through this year has been worth it for these moments that are coming to fruition for you now. The Sun is in your 10th house of career and reputation for most of the month, and this is where a lot of your focus is right now. You are claiming your successes and putting yourself out there in ways that not only serve you, but that inspire others as well.
Neptune officially goes direct on December 10, after being retrograde in your sign since July, and you are finally seeing things a little more clearly. You are feeling renewed inspiration and passion in your life, and your intuition is your strongest asset right now. Before December comes to an end, we also have a New Moon in your 10th house of career, and what happens now not only changes things for you in the present, but it also opens new doors and what is possible for you in the new year as well. Overall, you are on top of your game this month and are owning the joy and empowerment you feel.
Featured image by Kyra Jay for xoNecole
I already know that this one is gonna hurt a few feelings. The reason why I say that is because, if there is one thing that (many) folks are going to take if they are looking to get a good night’s rest, it’s melatonin, chile.
How do I know? Well, aside from the fact that some people in my own world are hooked on it, it’s also been reported that as many as 27 percent of Americans rely on this particular supplement to catch themselves some nightly zzz’s. That’s why, when I peeped that a particular study about melatonin was damn near viral, I decided that I absolutely needed to use my side of cyberspace to get the word out.
You see the title of this piece. Unfortunately, it is not an exaggeration. If you give me a moment, I will try to explain what is going on and how you should move, going forward, if melatonin is something that you have been relying on in order to get a good night’s rest.
What Is Melatonin?
GiphyOkay, so what exactly is melatonin? It’s actually a hormone in your system that your body produces in order to regulate your circadian rhythm/sleep cycle. Since melatonin tends to kick in 1-3 hours before you turn in at night, that is actually why “losing an hour” (of sunlight) during this time of the year (check out “Is The Drama Of The One-Hour Time Change All In Your Head?”) can throw off your sleep patterns a bit.
If your body doesn’t seem to have enough melatonin naturally, you might find yourself taking a melatonin supplement in order to increase your melatonin levels, although it should go on record that melatonin is also used to treat seasonal depression; a form of reflux disease (GERD); migraines and headaches; fibromyalgia, and even certain types of anxiety. Melatonin also has a reputation for helping to regulate menstrual cycles and slow down the aging of skin and hair. Something else to keep in mind? When melatonin is in supplement form, oftentimes, it is synthetic, which means that it is made in a lab.
Okay, so clearly, melatonin is needed and, as a supplement, it has its benefits.
Then there is the other side of the story. One that just recently came out.
Why Is the Supplement Currently a Cause for Alarm?
GiphyGeeze. There really is no telling how many times I have shared one of my all-time favorite quotes in my content here: “The excess of a virtue is a vice.” Aristotle is the author and it is so very true — including when it comes to melatonin usage. Because here’s the deal: If you are relying on a melatonin supplement to get some sleep, it’s important to note that most health experts say that you shouldn’t take it for more than 1-2 months, tops.
One reason is because melatonin shouldn’t be a “solution” to your sleep problems, so if you can’t get rest without it after several weeks, it really is time to see your doctor. Another reason is because melatonin supplements do have some potential side effects including nausea, vomiting, irritability, restlessness and disorientation. And then there is what has recently come out about it: the possibility of heart failure and even death.
Wild, right? Here’s the deal about that. Did you know that, according to the American Medical Association, the FDA doesn’t regulate most supplements? So, in the case of melatonin, specifically, while one brand might contain a certain amount of it, another may have a ton more. And when someone uses melatonin, consistently, for 12 months or more, they put themselves at a whopping 90 percent increase of heart failure over those who don’t take the supplement at all (the same goes for individuals who have two melatonin prescriptions filled within 90 days of each other vs. those who don’t). Something else to keep in mind? People (involved in the study) who took melatonin were 3.5 times more likely to be hospitalized for heart failure than those who don’t use the supplement too.
Since this is relatively new research, experts are trying to get to the root of why all of this is the case; however, one cardiologist did say that sometimes insomnia itself is the result of an underlying health issue; sometimes one that has to do with one’s heart. So, taking melatonin might further mask a health problem that needs to be immediately addressed. Sleep apnea is one that he mentioned.
These are pretty alarming results, no doubt. Now does this mean that you should avoid melatonin like the plague altogether? Eh. It’s more like you shouldn’t be using it for more than a couple of months. You should talk to your doctor if you are “treating” your sleep issues with it. And it’s always best to find more natural approaches to getting things that you need into your body. When it comes to melatonin, specifically, I’ve got a few ideas.
Other Ways to Get More Melatonin into Your System
GiphyOkay, so what are some other approaches to getting melatonin into your body?
Eat foods that are high in melatonin. Some of them include almonds, fish, milk (which is why a cup of warm milk tends to help), mushrooms, grapes, pineapples and eggs.
Stay in the light as much as possible during the daytime. Something that I like is for it to be rainy, dark and cold (whatever haters — LOL). That’s why I had to adjust the twinkle lights in my living room during the daytime because your natural melatonin levels react to darkness. So, if you’re in the dark all day, that can have your levels all over the place come nightfall.
Make sure that your room is hella dark. Remember what I just said about darkness? Well, even dim light can suppress your melatonin levels. This includes your phone’s screen, okay? So, when it’s time to go to sleep — the darker your room is, the absolute better.
Go easy on the java. It doesn’t really make sense to drink coffee at night since it’s a stimulant; however, even if it’s your jam throughout the day, 1-3 cups should be your limit and definitely earlier in the daytime. The reason? Some studies reveal that caffeine has a way of lowering your natural melatonin levels.
Have more sex. I don’t know too many people who don’t have a GREAT night’s sleep after sex. One reason why is because certain hormones within the body increase during the act; one of them is — yep, you guessed it — melatonin.
5 Other All-Natural Sleep Supplements to Consider
GiphySo, now that we’ve unpacked the current issue with melatonin supplements, if you’re wondering if there are any other sleep-based alternatives for you to consider, the answer is “yes” and here are a few of ‘em.
1. Magnesium. Something that I am forever going to be a fan of is the combination of magnesium, calcium and zinc. All work together really well to calm your nerves, so that you can sleep more soundly. When it comes to magnesium, specifically, it helps to regulate your natural melatonin levels while also relaxing your muscles, so that the quality of your sleep improves.
2. Vitamin D. Vitamin D makes the list because there are studies which say that vitamin D deficiencies are linked to certain sleep disorders. This makes sense when you factor in that vitamin D helps to create natural melatonin, it helps to keep your circadian rhythm where it needs to be and it also reduces bodily inflammation (which can also affect sleep patterns).
3. CBD Oil. Although the FDA doesn’t (currently) consider CBD oil to be a supplement, it tends to be marketed as one which is why it also made the list. Since cannabidiol (CBD) is widely used for to bring relief to pain and anxiety, that is why many enjoy using it as a sleep agent as well.
4. Roman and German Chamomile. Did you know that there are different forms of chamomile? Well, the ones that help with sleep (most) are Roman and German. That’s because both contain a flavonoid called apigenin that has a sedative effect to it. When it comes to this suggestion, individuals oftentimes prefer it in tea form.
5. Glycine. If you’ve never heard of glycine before, it’s an amino acid. When it comes to sleeping, a lot of people like it because it’s been proven to help you fall asleep faster, it soothes your muscles and joints and it also helps you to stay asleep once you fall asleep.
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I know that reading something like this can potentially freak you out. Again, if you’re not downing melatonin like candy and you’re not on it for months and months at a time, you should be fine. If you are on edge, hit up your doctor; they will be happy to explain things further and deeper, I’m sure.
In the meantime, if melatonin is your thing — moderation, please.
After all, the supplement was supposed to be a temporary “fix.” Never a permanent cure.
Which is really what the study is reminding us of.
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