
Whew. Everyone take a deep breath now, okay? The reason why I highly advise doing so is because this article is the epitome of what I consider to be the epitome of an emotional roller coaster ride in print. The reason why I say that is because losing our virginity is something that means different things to different people.
But before getting into all of that, what I will say is if you're a virgin reading this (because yes, I know that some still exist; I personally know two who are over 45), please take everything that I'm about to share to heart. No matter how much of a "unicorn" you might seem in this hook-up culture of ours, first times can alter you in ways that you'll be tempted to underestimate until well after you do it—if you're not careful, that is.
What Happens When You Lose Your Virginity?
As far as what you, as a virgin, expect, Healthline broke down a whopping 27 points, including the fact that it will probably be uncomfortable and you probably won't have an orgasm. But because we are complex beings, it's important to take some other after-effects into account as well. Things like the ones below that I can personally vouch for after all these years later.
Things that are living proof that yes, whether some of us choose to acknowledge, admit it or not, our first time has a way of impacting us, sometimes profoundly so—even now.
7 Long-Term Effects Of Your First Sexual Experience
1. You Can Have an Inexplicable Bond with Your First Partner

I was molested while growing up. That's why, when it comes to my first love, I tend to use the phrase "my conscious virginity". It's because, if I had had some actual say in who I would've shared my body with the first time, it would've been him. Anyway, I've shared before on this platform that it took me over two decades to get over ole' boy. Sure, he was smart and funny and hella fine. But I know, beyond the shadow of a doubt, that a part of what made me feel as if I would be forever bonded to him is the fact that I had sex with him; that he was my first introduction to consensual and sensual sex.
There are countless articles like "How Are the Hormones Released During Sex Like Human Super Glue?", "Why Is Oxytocin Known as the 'Love Hormone'? And 11 Other FAQs", "11 Interesting Effects of Oxytocin" and "Be Mine Forever: Oxytocin May Help Build Long-Lasting Love" that all make it pretty irrefutable that sex bonds you to another person, even from a basic-level scientific standpoint. Then when you add to the fact that first impressions, of any kind, tend to impact us in very memorable and lasting ways—if you still hold a torch for your first, even after all this time, don't stress yourself out too much about it. Your first introduced you to something that totally changed your life. It makes total sense why you would be bonded to him in a way that is unlike…anyone else, really. (Again, that's something to really ponder before giving your virginity to someone, virgins.)
2. If You Were Under 15, Sex Could Be Synonymous with Lots of Problems and Challenges Up the Road

I know back when we were 15, we all probably thought that we were grown. But shoot, these days, even when I walk on a college campus, everyone looks like they are 13 and under! There's no question that being a teenager is a challenge because while you are no longer a child, you aren't an adult yet either. What I am about to share with you is just one piece of proof of this very fact.
Did you know there are studies which indicate that having sex at the age of 15 and under puts a person at risk of having lower educational attainment and acquiring a lower household income once they become adults? It can also make it much more difficult to find happiness in future relationships.
With recent reports coming out like there are more boys under 13 who are engaging in sex (although it should go on record that boys with mothers who have a college degree are 69 percent less likely to do so), all of this is enough evidence to make us want to be more proactive—and consistent—when it comes to the type of sex education that we provide our own children. It's also a good reason to think back on how old you were and if you see any direct correlations between the study's findings and the current state of your own life.
3. The Kind of Sex You Had the First Time Might Still Be What You Prefer

Have you ever asked the men in your life about their first time? If you haven't, treat yourself and do. Fortunately, a lot of the men in my life don't associate sex with trauma (no molestation or rapes; including statutory rape. What's up with all of these grown women wanting adolescent boys?). And so, when they tell me about what their first time was like for them, it's basically like they are spending the rest of their lives trying to top themselves. Because most of them were only teenagers, any kind of sex was mind-blowing for them so, they want to make it a "10" for every partner who follows.
That's another interesting thing about how your first time can affect you; how you had it may still be what you prefer. Unfortunately, because I was a teenager having sex with a teenager, our first time wasn't in a hotel; it was in his mom's bed. To this day, though, because we were sneaking around, I still like to be risqué. One of my friends told me that her first time started out with oral sex. All these years later, a man better not even think about sex without cunnilingus happening first.
If there are certain things that you like to do (or not do), have you ever stopped and asked yourself if it's because that's how you were first introduced to sex? It could be. It very well could be.
4. Your Initial “Why” May Still Be Your Same Reason for Having Sex

For some reason, while I'm typing up this next part, the song that's playing in my mind is Sade's "Never As Good As the First Time". I had sex with my first love in March of 1993. I turned 19 that following June. The last time I had sex, I was 32 (I'm 45 now). So yeah, as far as the mechanicals of sex, he wasn't the best I ever had; not by a long shot (we were basically kids). But based on what I understood about love at the time, in many ways, I still have fond memories of him—and the sex itself. Also, when I look back on all of the guys who followed him, I've never had a one-night stand or had sex with a guy I didn't know pretty darn well. My initial "why" for having sex was I wanted to be with someone I truly cared about and cared about me. Because of that, all of my sex partners were friends (that comes with its own "downsides" but that's another article for another time).
And even though my abstinence is now a "preteen" and I'd prefer for my next time to be with my husband (keep prayin', though; abstinence is a superpower sometimes!), if I were to decide to get me a lil' sumthin' sumthin', I still can't see it being with someone who I don't know their middle name, we haven't been friends for at least a year and I don't feel emotionally safe around. My initial why for having sex was to experience physical pleasure with someone I have an emotional connection with; that hasn't changed.
When you think about the whys of your first vs. the whys of your partners who followed, what do they all have in common?
5. Bad First Times Can Lead to Continual Dissatisfaction

Here's something that's really sobering. Did you know that 1 in 16 women say that their first time was rape? Some of my friends can personally vouch for this. When I asked one of my girlfriends about how it affected her later in life, she said that it's what caused her to continue to settle for men who would mistreat her; not so much physically but emotionally and psychologically.
One of my Black male friends—some who I've never romantically seen with a Black woman—says that while he finds Black women attractive, he doesn't feel comfortable with them in the sexual sense because his first molester (he had a few) was a Black woman. Another friend of mine, who wasn't raped but did have sex with an immature and selfish partner, faked it to "get him off of her"; she still fakes it to this day. Someone else told me that, although their first time wasn't shrouded in trauma, their partner was a horrible kisser; they still hate kissing during sex because of it.
What all of these examples have in common is the fact that, I don't care how casual one's approach may be about sex, sex itself is anything but. And if we don't make the time to reflect on the good, bad, and even ugliness of our first time, we could look up and find ourselves in less-than-great sexual situations now; ones that, whether we realize it or not, are semi-repeats of our first time. Even if it's been years ago and several partners later.
6. Your First Time Tends to Instill Subconscious Physical and Emotional Patterns

Just from my own sexual journey, I'm a firm believer that your first time can oftentimes set the tone for what your other sexual experiences or even preferences are like. Something that both my molester and my first love had in common is they were a deep chocolate and over 6'. Although my late fiancé and final boyfriend (you can click here to see why I say "final") were the opposite of these things, a tall, dark and handsome man is still my utmost preference.
I've read articles and studies on the fact that if a woman's first was an adult, she tends to prefer older men. If her first was violent, sometimes she still looks for "rough sex". Or, if her first time was rooted in shame (like if she was highly religious and felt bad for having sex as a single woman), she will still feel guilty, sometimes even once she gets married.
It's for this reason and so many more that I totally agree with an article that Elite published several years back. It stated that, according to research that was conducted at the University of Tennessee, "a person's first sexual experience can set the tone for the rest of one's sexual life". If you think that sounds ridiculous, take a moment to think about your first time and your sex life as of late. Are there any distinct parallels that you are able to make? I'd be close to shocked if you said "no".
(Also check out "Study: How We Lose Our Virginity Shapes Our Entire Sexual Life" if you'd like more information on this particular point.)
7. Waiting to Be in Love Can Raise Your Standards in Future Relationships

Recently, we published an article with this title—"Tamera Mowry-Housley Says Waiting Until 29 To Lose Her Virginity Leveled Up Her Sex Life As A Wife". For those of you who read that and was like, "Whatever, girl", there's an article that The Atlantic published earlier this year that basically echoes Tamera's sentiments—"Fewer Sex Partners Means a Happier Marriage". According to the Institute for Family Studies, women who have 6-10 partners prior to marriage have a tougher time being happy once they've said, "I do".
I've had 14 sex partners. Reading that study didn't bother or offend me in the least because, in many ways, I get where they are coming from. Say that you're single and you've had eight partners thus far. If you're the type of woman who only has sex with people who you're in a relationship with, but they've all ended in heartbreak, that could make it harder to trust men, right?
On the other hand, if you're someone who is able to have casual sex with no drama or fallout, things could boomerang in another direction; it could make it more difficult to long-term bond with an individual if you're not cognizant of what you are doing and/or you're only thinking about the present and not the future.
But if you wait until you're more mature and have a greater sense of self, it could result in you being much more selective in the partners that you choose which can result in your heart being guarded (in a good way) in the process. And that could up the chances of you being more whole for your future husband and future union (it could make you less jaded or disillusioned when it comes to sex as well).
Whew again. Take a deep breath. I told you this was all gonna be a bit much. And now that your mind is processing—and quite possibly spinning—what should you do? Well, we both know that if you have regrets, what's done is done. That wasn't the point of penning all of this anyway.
The purpose was this—our past oftentimes has more control over our present and future than we realize. But once we make the time to "connect the dots" when it comes to things like your first time as it relates to how you live your life now, you can assess what you like and what you want to change; if anything. As a bonus, you can share articles like this with any virgins that you know so that they will take giving their virginity seriously because, for so many reasons, it is.
Our bodies are priceless—past, present, and future. Pondering how your first time felt to you physically, emotionally, mentally, relationally, and even spiritually can be the difference between how losing your virginity affects or infects you. It's worth doing the self-work. You and your future sex life will thank you for it.
Feature image by Shutterstock
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- Science Based Facts About Sex - xoNecole: Women's Interest, Love, Wellness, Beauty ›
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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