
Not too long ago, while doing a podcast interview, the host asked me why it seems that so many women have a pattern of picking the wrong kinds of men. As she went on and on about how it seemed to be that there were less good guys out in the world which was resulting in women feeling like they had to settle for less, almost instantly, I could feel one of my trigger buttons being pushed.
And just what trigger is that? A lack of personal accountability. As someone who, believe you me, has made some not-so-stellar choices in my past when it comes to matters of the heart — and mind and libido — if there is one thing that self-introspection, time, healing, humility and wisdom have taught me, it's what the brilliant Confucius quote says up top. It's something that seems to be what a lot of people simply don't want to face about themselves. It's the fact that indeed, beyond a shadow of a doubt, everywhere you go, there you are. And when it comes to relationships, this means that if there is one thing that all the men you've dealt with have in common, it's the fact that they were once involved with you. So, if you're always in something "less than", pardon the pun, but in order to make better choices, you've got to be willing to take some ownership and responsibility and admit that you are the common denominator. And gee, sis…why is that?
This kind of topic can go all kinds of different directions. Boy, could it. However, I think the best way to simplify it all is to do for you, something that I wish that I had done for myself years ago — and that's offer up a straight shot of how you know a man is right for you vs. being wrong for you. Because, again, the moment you decide to stop blaming everyone and everything else and opt instead to look deeply within, that is when some patterns can be broken, some real change can happen and you can get to the kind of love that is meant — meaning good — for you. You ready to take the first step?
The Right Man Brings Out the BEST in You
Best: (adj.) of the highest quality, excellence, or standing; most advantageous, suitable, or desirable; (adv.) most excellently or suitably; with most advantage or success
Lawd. Can you imagine, how much heartache, pain and drama we all could bypass if the mission, straight out of the gate when it comes to being in a relationship, is deciding to ONLY commit our time, effort, energy and parts into someone who brought out the absolute BEST in us? Someone who was good for our mind, body and spirit, without compromising any of the three, as we used the actual definitions of "best" as our standard?
Someone who was most suitable for and not just desirable to us (check out "Question: Is The Man In Your Life Good 'TO' You? Good 'FOR' You? Or...Both?"). Someone who encouraged and supported us to get to or remain in a true state of Black excellence, no matter what. Someone who helped us to become even more successful as an individual. Someone who reminded us, by the way they lived their own life, what it means to be (here come some synonyms for the word best) a champion for ourselves, to excel as a human being, to raise the bar of what we expect and deserve, to outdo the goals that we've already accomplished and to have documented evidence that our life has only been further enhanced by the folks who choose to allow into our intimate space.
Sounds over-the-top? If it does, that's a part of the problem. It kind of reminds me of something I recently heard someone say. It was something along the lines of, we need to stop convincing others that we deserve to be loved. When I hear that, the thing that immediately came to mind was, when we love our own selves well (check out "What Loving Yourself Actually Looks Like"), that ceases to be so much of an issue. I speak from very up close and personal experience when I say that too, because when I wasn't living out my BEST life, when I wasn't prioritizing all of these definitions of the word "best" in my own world, I was sho 'nuf in some real stupid stuff with guys. If I wanted to, I could hem and haw about how it was all their fault yet, isn't it interesting that, when I treated my own self with honor and respect, my taste in and tolerance for bullshishery diminished? Not only that but there was no need to get on that "men are trash" raggedy ass bandwagon because the quality of men that I chose spend my time with shifted too.
Best complements best. Best doesn't want any less than that too. Best can't help it.
It's not about being cocky or even unrealistic either. What I mean by that is, once you are truly ready for the kind of person who will bring about the best in you, you get that "best" doesn't mean perfect (I mean, are you perfect?). It just means that — dates have a different agenda, sex isn't just about getting off and you are able to spot dead-end-potential (check out "Are You Wasting Your Time With 'Expiration Dating'?") very quickly. You become unapologetic about the fact that if he can't improve that quality of your life, in some really substantial and significant ways in comparison to what you've already accomplished on your own, why spend — or is it waste? — months and years of time that you can never get back doing what R&B singer Mya once said in what may be my favorite song of hers. Why would you give "The Best of Me" to others who aren't giving the best of themselves to you?
And a man who is going to give his BEST? He's not interested in lowering his bar, wasting his time or compromising his standards either. Best tends to beget best. And you know what? I know couples who bring out the best in each other. People who it is abundantly clear that, before coming together, their life was already really good and then, when they met their complement (check out "If He's Right For You, He Will COMPLEMENT Your Life"), things just went to a whole 'nother level. Professionally, they prospered more. Personally, they improved. Sexually, things were more fulfilling. Financially, life stabilized (if you're dating someone who puts you in debt or you're putting them in debt, that is not what "best" looks like). Because they were in such good shape prior to getting together, they only chose one another because they saw clear indicators that linking up with advance them.
That is what being with someone who brings out the best in you looks and lives like. And what about the worst? Whew, chile.
The Wrong Man Brings Out the WORST in You
Worst: (adj.) bad or ill in the highest, greatest, or most extreme degree; most faulty, unsatisfactory, or objectionable; most unfavorable or injurious; (adv.) in the most evil, wicked, severe, or disadvantageous manner; with the most severity, intensity, etc.; in the greatest degree
There is a quote that I happened upon, not too long ago that, as soon as I read it, it quickly became one of my all-time favorites. I don't know who the author is but it simply says, "Relationships fail because people take their own insecurities and try and twist them into their partner's flaws." Preach. Remember how I said earlier that people who lack accountability come to the convenient (is it, though?) resolution that when relationships don't work out or they find themselves in a toxic hamster wheel of guy-after-guy-after-guy (check out "Are You Dating The Same Guy Over And Over Again? Maybe."), it's everyone else's fault but their own? Goodness.
How is that when no one forced you to choose the men you've chosen, over and over and over again? And why is it that you're all about selecting those who are ultimately and holistically unsatisfactory, injurious (even neglect is a form of injury; check out "Neglect: The Form Of Relational Abuse That Isn't Discussed Enough"), are capable of doing things that can be seen as evil and/or who can cause you to feel some really severe and intense things about men, relationships and/or yourself? Because again, no one is making you do all of this? You are making decisions that lead to this particular kind of outcome.
I know it might be hard to take all of this in because it would be so much easier to act like there is some conspiracy that the universe has against you that causes you to get into relationships with guys who seem to bring out the absolute worst — inferior, substandard, mean, sad and low-quality — in you. Yet I promise you my next two checks from this platform that when you really get sick and tired (sometimes literally) of being connected to anything or anyone that brings out the worst qualities in you, you will remove yourself from them — person, place, thing or idea. On the romantic relationship tip, I don't care how long you've been together, how good the sex is or how afraid you are of being alone, when you get that no one can "make you worse", especially if you're not around for them to attempt to do so…life immediately elevates. You really do start to thrive on a whole 'nother level.
I've been involved with men who've brought out the worst in me before. It's kind of a long story yet, in hindsight, my (main) issue was the so-called love that I was tolerating from them was a reflection of the kind I got from many of my relatives (check out "Why You Should Be Unapologetic About Setting Boundaries With Toxic Family Members"); their BS was familiar to me. Oh, but when I got away from the DNA that was also bringing out the worst in me, while it took me a hot minute, I can't believe how much abuse ("abnormal use of") I used to take vs. how little I will tolerate now. I don't like how much "the worst" feels and so, I don't engage it — therefore, whenever I see signs of it, I remove myself…quick, fast and in a hurry. Not because I fear it. It's because I now loathe it. Life is too short to be with someone who, as one of my girls said in her recent visual, can "rearrange my box" and yet has me spiritually unstable as literal hell. Or has me in tears from laughter on Tuesday and then from devastation on the follow Sunday. Or has me out here dishonoring my own time to the point where I'm just…relationally stagnant because I've lost sight of what the best of me should look and live like.
Did you see all of the "I's" that were in that last sentence? I PLAY A ROLE IN WHO BRINGS OUT THE BEST OR WORST IN ME. SO DO YOU — and yes, I am yelling it. That's why I say that what the right and wrong man have in common is me. Or you. Because they need us to be present in order for either outcome to play out. The good and super empowering thing about all of this is, the moment that we see what we don't desire, whether it feels like it at the time, we absolutely have the power and ability to switch up and create another narrative.
You will never get this day, this week, this month, this year — this moment in time back. Why would you allow someone the privilege of you and your time if they aren't gonna bring out the absolute best in you? Only you can answer that question, sis. Think it through. Be honest with yourself. Change up if need be. It's all up to YOU. Not "him". YOU.
For more love and relationships, features, dating tips and tricks, and marriage advice, check out xoNecole's Sex & Love section here.
Featured image by Giphy
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









