Cupid-Inspired Reciprocity: 12 Loving Ways To Treat Your Man For Valentine's Day

A few days ago, while talking to a male friend of mine who has been dating someone for a few months now, I asked him if he was excited about Valentine’s Day. What he said is what I’m used to most men saying some variation of — unfortunately: “For what? Even when I was married, I can’t think of one time when a woman did something special or actually bought me something. And no, sex doesn’t count.” And before any of you get triggered by that last part of what he said, there are many people who agree with him, 1000 percent, including myself. Oh, and this married couple. LOL.
@thebandkokui Sex is not a Valentine gift, please #love #valentinesday #valentine #ghanatiktok🇬🇭 #kokuitv
When it comes to commemorating special occasions, I will forever support the fact that sex is not a present. Not because the act isn’t special or intimate; it’s because it’s a mutual thing that two people actually benefit from (if that’s not the case for you, you and your partner have some serious discussing to do) — and so, if women can expect birthday, anniversary, Christmas and Valentine’s Day gifts outside of copulation…men should definitely be able to do the same.
So, what if, when it comes to Valentine’s Day this year, what you had in mind was coitus and not much else? The good news is I have 12 to put a smile on your man’s face this year so that he can know that a day that’s supposed to celebrate love is one that has him in mind, too. Ready?
1. Speak His Love Language(s)

Getty Images
If the news is your thing, you may have seen some relatively new articles stating that the oh-so-very famous five love languages aren’t scientifically based. Gasp! Say it isn’t so. LOL. Being that Dr. Gary Chapman (the creator of the concept) is a counselor and a Christian, I’d venture to say that he wrote it more from a spiritual angle than anything else. And since it’s simply about how people like love to be expressed to them most (words of affirmation, physical touch, acts of service, quality time, or gifts) — I really don’t see why science is so bent out of shape over it…all these years later.
And that’s why I still support the notion that you look into what your man’s top two love languages are and then that you do something special for him this year in those ways. By the way, if you have no clue what his love languages are, please don’t guess…ask him. That way, you don’t go through all of the effort to do one thing when he would’ve preferred something different.
2. Cash App Him Money for Lunch

Getty Images
I don’t have social media accounts, so I don’t see how apps shift from day to day — oh, but I’m hoping that people are taking their Cash App out of their bios, even as we speak. It really does come off as hella entitled, and that’s…off-putting. However, when it comes to the person you’re seeing, I’m thinking that you probably have their Cash App account details. So, why not treat him to lunch (or a haircut) on Valentine’s Day by sending him a few bucks along with a heart in the memo? I talk to enough men to know that simple gestures like this totally make their day because rarely does it happen to them (if ever).
3. Have Flowers Delivered to His Job

Getty Images
I don’t know who came up with the idea that floral bouquets are a “woman’s thing” because there are studies to support that men like to receive them just about as much as we do. Not only that, but when flowers come their way, research says that it makes them happier, more appreciative, and more communicative as well. So, why not make your man’s entire day by having some flowers delivered to his job? Although the signature flower of Valentine’s Day is the red rose (which means “I love you”), if you want to be more creative or convey a different type of message, you can check out what different flowers mean here.
4. Make Him a Gift Basket

Getty Images
The main thing that I like about homemade gift baskets is that you can customize them any way you’d like (including theme). Plus, no matter how big or small they are, the person on the receiving end is always going to find them to be super thoughtful. As far as your man goes, you can make him a gift basket that’s centered around his favorite sport or hobby. You can make him a gift basket that focuses on his favorite foods. You can make him a gift basket that is filled with some of your favorite memories of the relationship. You can make him a basket that is full of sex-themed treats that will get his imagination going. The options really are endless, and that’s what makes gift baskets an awesome idea.
5. Give Him Something with Your Handwriting on It

Getty Images
Along the lines of what I just said, another special gift that you can give him is something that is personalized. The kind of personalization that I dig these days is the one that features a person’s actual handwriting. One example is a whiskey glass (that I found on Etsy), where you can put a message at the bottom of it. You can check it out here.
6. Write Him a RESPECT Letter

Getty Images
Sometimes, I’ll watch a series of IG or TikTok posts on men (from women), and I get why the Bible says that husbands should love their wives and wives should RESPECT their husbands (Ephesians 5:33). Sometimes, we need a reminder that, not only is respect important in a relationship, many men don’t feel loved well if they aren’t respected. And by respect, I mean how the Classic Amplified Version of I Peter 3:2 breaks it down: “…you are to feel for him all that reverence includes: to respect, defer to, revere him—to honor, esteem, appreciate, prize, and, in the human sense, to adore him, that is, to admire, praise, be devoted to, deeply love, and enjoy your husband].”
That said, even if your bae is not yet your husband, if that’s where things are headed, think about how floored he would be to receive a letter that talks about all of the things that you appreciate, adore, and admire about him. Out of all of the suggestions in this piece, I can’t think of one man who wouldn’t be moved, beyond measure, to receive something so thoughtful (and probably totally unexpected) than a letter that articulates how much he is respected by the woman he cares about.
7. Brag About Him Online

Getty Images
There are PLENTY of posts out in cyberspace where people are constantly complaining about their partner (le sigh). This Valentine’s Day, go the road less traveled and brag about your man instead. Talk about the reasons why you enjoy him, the things he’s done for you over the past year, and the reason why you think he’s one of the most wonderful people on the entire planet. Even if his primary love language isn’t words of affirmation, it will make him feel great about himself and the relationship. Don’t take my word for it; science says that compliments elevate moods and contribute to our overall health and well-being. Bragging is free. Give it a shot.
8. Send a Hotel Reservation to His Inbox

Getty Images
Several years back, HuffPost published an article entitled, “You're Right, Hotel Sex IS Better Than Regular Sex. Here's Why.” It mentioned that a part of the reason why hotel sex is so bomb to so many of us is because it’s sensual, the lighting is good, and it feels indulgent (plus, we don’t have to clean up before we leave like we do at home). If sex is on the menu for Valentine’s Day, your man is gonna revel in it wherever you choose to have it.
Still, imagine the look that will be on his face if he sees a hotel reservation pop up either in his email inbox or in a text. Even if the two of you have to wait until the weekend to make it happen (since Valentine’s Day falls on a weekday this year), it’ll give him something special to look forward to — and since anticipation is one helluva aphrodisiac…well. #wink
9. Get Some Lingerie in His Favorite Color

Getty Images
Speaking of surprises, another nice touch is to pick up some lingerie. This year, though, make sure that it’s in his favorite color. If you’ve ever wondered where color preferences actually come from, I once read that it’s based on the objects that we associate with the color along with how a particular color makes us feel. Yeah, I don’t know many men who would frown at seeing their woman in a sexy lace teddy or a seductive sheer baby doll get-up. And if it’s in his favorite color? It will be hard to not associate you with the color in the future. A pretty smart move, if you ask me, chile.
10. Offer a Head Massage, Facial and Beard Pampering

Getty Images
Next time you want some inspiration for how to cater to your man, go to TikTok and put “pamper your man, Black man” in the subject heading. Not only are you gonna see some fine bearded wonders over there, but you’ll also get some tips on how to give a proper head massage, or facial and how to pamper a man’s beard. Head massages are dope because they relieve stress. Facials benefit men just like they benefit us when it comes to improving the texture and quality of their skin.
And as far as beards go, there’s research out there that says we women actually prefer men with some (well-manicured) hair on their faces. So, if your man happens to fall into that demo, get him some beard oil from a Black-owned company. Three are Rucker Roots, golden, and Sons of Hollis. Then get to grooming, sis.
11. Prepare Him His Favorite Meal

Getty Images
Not too long ago, I was talking to someone who said that men don’t care about restaurants like women do; they go because they know that their lady likes the experience. What guys enjoy is the love that is felt through a home-cooked meal. Listen, there are countless social media posts that like to debate this topic, yet honestly, at the end of the day, if what men like is meals that are made from scratch, that is their preference, and everyone has a right to what they prefer. That said, I can’t think of one man who is gonna not thoroughly appreciate a woman who makes the time to prepare his favorite meal from scratch. So, whether this Valentine’s Day is going to be your first or 50th time, consider making him something delicious to eat.
12. Be His Dessert

Getty Images
Sex is not a proper gift. I stand on that. Still, that doesn’t mean that I don’t cosign on it being a part of Valentine’s Day. Since dessert literally means “the sweet, usually last course of a meal” — present sex in an outside-of-the-box sort of way. Bring in some sex condiments (check out “12 'Sex Condiments' That Can Make Coitus Even More...Delicious”). Try some new sex positions. Intentionally fulfill some of his sexual fantasies. Play some sex-themed games. Have sex in an atypical location.
Bottom line, at the end of whatever else you have planned, offer him up something sweet (you) in an unexpected way. It’ll be the perfect ending to a day of reciprocated romance.
As for Long-Distance Relationships…

Getty Images
Since reportedly 14 million couples are currently in a long-distance relationship, I wanted to provide a few ideas if you happen to fall into that demographic.
Plan a virtual date. If the two of you can’t be together this year, do the next best thing and plan a virtual date. Although virtual dating is something that was big during the pandemic lockdown, long-distance couples have been partaking in virtual dates for years. Thanks to the power of technology, you and your man can prop up your phones and cook together, watch a movie together, or slow drag (kinda-sorta) to 90s R&B together. Is it as good as being together “for real”? No. Yet is it better than just talking on the phone? Definitely.
Send him a Southwest gift card. Several years back, Glamour published an article entitled, “My Two Long-Distance Relationships Made Me Broke.” Listen, anyone in a long-distance relationship knows that it’s not a cheap situation to be in. So, if the two of you are a plane flight away, take some of the burden off of him buying a ticket by getting him a Valentine’s Day card and putting a Southwest gift card in it. Even fifty bucks will remove some of the stress.
Mail him your favorite perfume. There is a lot of data out here to support that scent is tied to memory. So, if you want to cultivate certain super fond memories of you while you’re away from your guy, send him his favorite scent that you wear. He can spray it on his bedding or a comfy blanket and feel closer to you until the next time the two of you lock eyes (while in the same room).
Sign him up for a lingerie subscription. Wanna build some serious anticipation until the next time the two of you are together? Sign him up for a lingerie subscription. That way, he can pick up pieces that he would like to see you in, free of charge, and hold onto them until the two of you are able to enjoy them — together. Cratejoy has a list of some lingerie subscription services that are worth looking into here.
Have dessert delivered to him. Did you know that there is something called “dessert stomach” that is scientifically based? Long story short, the pleasure that sweets provide can make us desire them even if a meal has already made us full. This is definitely a heads-up to practice moderation in the sweets department, yet who wants to do that on Valentine’s Day? On the holiday, whether it’s at work or his house, hit up a food delivery service, and have his favorite dessert delivered to him. It’s a sweet way (pun intended) to honor the day and a wonderful way to let him know that he’s on your mind.
Happy (Almost) Valentine’s Day — to you and your man, y’all!
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by FG Trade/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.
____
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.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Shutterstock









