
Back when I used to write devotionals three days a week (I did that for over 20 years, by the way), it was wild that, over time, far more than Christians were on the subscription list. Muslims, Jews, Buddhists, folks who were even agnostic and atheist were subscribed. There are various reasons why yet something that I have always said to people who have no interest in following the Bible is, even if it ultimately played out that everything in it was fictional, the Good Book still offers up some great “morals to the story” and food for thought that pretty much all walks of life can benefit from (which is why I enjoy reading books from other faiths myself).
I think that’s why it’s so easy for me to incorporate a lot of Scripture even in my “secular” writings — because again, even if the Bible isn’t your thing, there are still some takeaways that you can benefit from…so long as you remain open-minded and willing.
Take today’s message, for example. Whether you believe that the world started in the Garden of Eden with Adam and the Woman (Eve’s name prior to sin — Genesis 2:23 & 3:20) in it or not, there are all kinds of lessons in there; one, in particular, that I share with my clients (who also come from all walks of life) often. One that, almost every single one of them has found an immense sense of relief and freedom for themselves once they took it all in.
One that, if you’re someone who is a self-professed perfectionist or you simply know that you’ve got some pretty unrealistic expectations in a certain area (or some areas) of your life, hopefully, what I’m about to share can give you some peace of mind too.
Ready? Gather your imagination together and let’s stroll through a garden for a moment.
One of the Most Missed Points About the Garden of Eden. Hands Down
GiphyPeople who know me know that there is no question that my favorite place in the Bible is the first two chapters of Genesis. The reason why is because that is the only place where perfection is recorded and so, to me, that is the blueprint for how those of us who follow the Bible are to live our lives. For the sake of your time and my space, I can’t get into all of the gems that are at the beginning of Genesis.
Today, if you have a Bible (you can also go to Bible Gateway if you don’t), go to the first chapter and tell me what you see when you read about light in verse 4; when God separated the land from the water in verse 9; when seeds, herbs, and fruits manifested in verse 12; when the day and night were separated in verse 18; when sea creatures and birds were created in verse 21, and when other animals came forth in verse 25.
At the end of each verse, what adjective is used to define what God had done: GOOD, right? And then, once humans were made, at the end of all creation, verse 31 says that God saw things to be VERY GOOD.
Good. Theologians believe that the original language of Scripture is Hebrew and the Hebrew word for good is “tov” which basically means “functional.” Functional means “capable of serving the purpose for which it was designed.” So, according to Scripture, only in Genesis 1-2 are we seeing the world in the way that it was created to function. This means that prior to sin, things were functional. Now, things are dysfunctional.
If that isn’t a sermon unto itself, what I really want you to zero in on is the fact that even in a state of perfection, the word “perfect” was never used — good was. My theory is that because God is all-knowing and he knew that the Woman and then Adam (yes, in that order) were going to show all the way out, he didn’t want to go with the word “perfect.” However, even after all of the tree drama and sin entered into the earth (Genesis 3), guess what things could still be? GOOD.
Perfect means things like “excellent or complete beyond practical or theoretical improvement,” “entirely without any flaws, defects, or shortcomings,” “matching in every detail the definition of an ideal type of something,” “thorough or complete; absolute” and “pure” — a lofty standard indeed. Yet again, even in the state of things being perfect, Scripture says that God preferred to go with the word “good” to describe what he had done.
Is good a lot? It is. Yet is it less stressful than perfect? 1000 percent. So, tell me something: If in the state of (biblical) perfection, when things were as functional as can be, since even God himself didn’t state that things were perfect (again, because I think he knew that sin was coming!), why, when things can’t get more dysfunctional in society and culture, on a billion different levels, than they are right now, are you stressing yourself out to not be content, satisfied, at peace with reaching the goal of good?
Why isn’t GOOD…good enough?
Why Perfectionism Works Against Not for You
GiphyAlthough it probably seems obvious that this would be an ideal read for people who are self-professed perfectionists, the reason why I think that everyone should at least skim it is that some folks are perfectionists-in-denial — and it’s mostly because they aren’t aware of what some of the traits are that come with actually being one. I’ll share seven:
- Perfectionists have unrealistic standards and expectations
- Perfectionists do a lot of things with fear (of failure) as their motivation
- Perfectionists tend to be big-time procrastinators (due to the whole fear of failure thing)
- Perfectionists are unteachable and quite defensive
- Perfectionists are inflexible and have an all-or-nothing kind of attitude
- Perfectionists are hella critical
- Perfectionists oftentimes have low levels of self-esteem that they mask
Okay, so now that you’re taking all of this in, are there certain points that you’re able to personally resonate with? With your friendships, do you have unrealistic expectations? In your relationships, are you inflexible? At work, are you a procrastinator or perhaps super critical of other people? If you’re nodding your head “yes,” all the while saying to yourself, “I mean, what’s wrong with that?” — two points.
One, I once read an article that featured a study about how coworkers absolutely prefer to not work with perfectionists. The reason why is that many individuals find them to be draining, pressuring, and full of unrealistic expectations. Something that I also found to be interesting about the read is perfectionists tend to live in what is known as “the tyranny of should” which reminds me of something that a friend of mine often says: “’Should’ is how a person decides how they think things should be that usually based on their own ego; not everything should be a certain way just because you decide that it…well, should.”
Adding to that, the article goes on to share that perfectionism is tied to stress, mental health challenges, eating disorders, and plain ole’ burnout. Know what else? It’s due to perfectionism that many remain stagnant or quit things that they’ve started. What could possibly be good about that?
Second point: perfectionists have a tendency to not be able to take what they dish out. What I mean by that is, while they oftentimes extend very little mercy or grace to others when it comes to how they think that things should be or should go, whenever they mess up, here come all of the excuses and justifications. Why? Because they are so caught up in wanting things to look flawless (when it comes to themselves) they will dodge accountability and gaslight in order to keep the façade of their own perfection going. What is good about that?
Adding to all of this, another article that I read on perfectionism said that it can cause people to feel very self-defeated, simply due to the fact that their own high goals can be overwhelming and so, “By avoiding mistakes at any cost, a perfectionist can make it harder to reach their own lofty goals.” What in the entire world is good about that?
Gee, I don’t know about you but the more that I read about trying to be perfect, not only does the outcome not even come close to being perfect, there’s not much good that comes from it either.
So, now that you see all of this, does the title of this piece make more sense to you? Why strive for perfection when strive means things like “to contend in opposition, battle, or any conflict” and to fight or struggle? Why not go a bit easier on and be realistic with yourself and aim for “good” instead — because to me, good is where it’s totally at.
Why Good, Not Perfect, Is Actually Best
GiphySince I write mostly in the relationship lane, let me start to bring all of this home with a relationship goals example. I’ve shared before that, personally, very few things irk me more than when someone says that they are “waiting on their fairy tale” (insert a million eye rolls here).
Fairy tales aren’t real. Fairy tales, by definition, are stories for children. Plus, those who are on some “I want the princess treatment” — princesses are the daughters of fathers; in a relationship, a queen is the wife of a man — a king and she has a lot more responsibilities than a princess does (another message for another time, chile — Proverbs 12:4). So, already, just putting that kind of energy and mindset out into the universe, you are being unrealistic. I’ll keep adding on to all of this, though.
Now say that in your fairy tale, you want a 2.0 version of a 6-6-6 guy (check out “Okay, So Here's What You Need To Know About the '6-6-6' Man”). He’s got to have six figures, be at least 6’ feet tall (only 15 percent of men in America are that, by the way) and his package must be no less than 6.” Plus, he should be the kind of man who causes mouths to drop whenever he enters the room and, somehow, he should be hella ambitious and yet can be available for your every beck and call (that’s not really how ambition works, but…). In your mind, it’s a standard — oh, but is it really? Looks to me more like you are one hell of a (relational) perfectionist.
First of all, don’t even get me started on how many people who barely have $300 in their savings account think they should be with a wealthy individual; what you desire, you should certainly try, hard, to be. My main point, though, is this: FOLKS WHO LIKE THE “GOOD” IN LIFE KNOW HOW TO BE SATISFIED WITH LESS THAN PERFECTION. Just peep the definitions of good:
Good: righteous; satisfactory in quality, quantity, or degree; right, proper, fit; well-behaved; kind, beneficent, or friendly; in good standing; educated or refined; financially sound or safe; genuine not counterfeit; sound or valid; reliable, dependable, responsible; healthful; beneficial; comfortable; pleasant; free from distress or pain; attractive; competent; socially proper; remaining available to one (whew!); satisfactory for the purpose
Instead of being out here waiting for the perfect man — eh hem, when you yourself are not perfect — why not a good one? Does he have to be fine as hell or can he be “attractive”? Does he have to have millions (good luck) or can he be “financially sound”? Does he need to have a PhD or can he be “educated” (and there are a lot of ways to be that way)? After all, all of the words in quotes, they define what it means to be good and again, you’re not perfect…why not be intentional about being a good woman, so that you can connect with a good man?
Why isn’t that GOOD ENOUGH for you? Is your perfectionism tripping you up?
And listen, how truly awesome is it that the last two definitions that I listed for good are as, well, good as they are? If you have a man with an exclusive mindset (he is available to one) and you know what purpose a relationship is to serve in your life (do you?!) — a man who checks those boxes…shouldn’t you be completely satisfied with that? A kind, friendly, dependable, reliable man who you feel comfortable around who is righteous and genuine? That’s a GOOD man right there. Why pass him by because you’d prefer (even if it’s subconsciously) to stress yourself out with standards of perfection? Y’all, don’t tell me that I ain’t preachin’ here. LOL.
Oh — and best believe that all of what I said about relationships can apply to virtually any area of your life. I promise you that if you are someone who is caught up in the unrealistic world of perfectionism, once you choose (because it is always a choice) to be satisfied and content in life, you start to desire what is far more attainable: GOOD — and when you get to that place, more times than not, you realize that good wasn’t merely “good enough;” it actually is what was the absolute BEST for you.
It is author and speaker Brené Brown who once said, “Healthy striving is self-focused: ‘How can I improve?’ Perfectionism is other-focused: ‘What will they think?’” She’s right and I can promise you that, the more content you become with yourself, the less you will care about perfectionism (including what others think) anyway.
After all of this, do you get how ridiculously counterproductive that way of life is…how, at the end of the day, it is never truly meant for your — well, GOOD.
Be good to yourself. Go for what is GOOD. It’s the best thing going. Guaranteed.
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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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