If You Don't See These 10 Things On The First Date, Don't Bother With A Second.

There is something that is just so special about "firsts." Well, "firsts" that are done correctly, anyway. There's the anticipation. The excitement. The newness. It really does give you a lot to look forward to — and nothing exemplifies this more than a first date. And by "date, I mean date (check out this article to learn what counts as a real date).
While there are different dynamics that can cause two people to decide to formally hang out with each other, what I'm gonna touch on today is the type of first date where you meet a guy and after a couple of conversations, you agree to go out with him in order to get to know him a little better.
If that is the category that you currently fall into, in order to know if he's worthy of a second date with you, here are 10 things that you should definitely, without hesitation or apology, check off of your "he looks like he could be a real keeper" list.
1. Timeliness Matters
Timelessness

An author by the name of Karen Joy Fowler once said, "Arriving late is a way of saying that your own time is more valuable than the time of the person who waited for you." I agree with this, wholeheartedly so. Whether late folks realize it or not, there is an arrogance that comes with them not showing up at the time they agreed to do so; it's basically them saying, "You should wait for me, simply because I said so." (Chile.)
I don't know about you, but I've had my fair share of ego maniacs on the dating tip. It's very difficult to build anything real and substantial with someone who acts like they are the prize while you are just barely worthy of them. That's why it's a huge red flag to me if, on the first date no less, a man shows up late. I don't care if he's meeting you somewhere or coming to pick you up, if he's trying to make a strong first impression, he will plan accordingly — even if it means showing up 15-20 minutes early…because he appreciates your time — and you — just that much.
2. Chivalry Still Counts
Chivalry

Before getting into this particular point, let me just say that chivalry is not a synonym for transactional nor is it a substitute word for entertaining "foodie calls." Where I'm going with this is there is some real bullshishery happening in society right now where a lot of women think that a man spending a ton of money on her is an act of chivalry. Uh-uh. Chivalry is a characteristic of a gentleman and while this can be somewhat based on how a person personally defines the word, I like what actor Michael B. Jordan said in a Vogue feature a few years back. Around the five-minute mark, he gets asked about his number one dating rule. His answer was, "Always pick up the tab, at first, anyway. And she never touches a doorknob." Agreed.
Typically, chivalry is associated with things like a man opening doors, picking up the phone to converse more than text (again, at first, at least), walking closer to the street side (as a way of protecting you) and walking you to your door at the end of a date. All of this said, I'm amazed by women who are cool with a guy honking the horn in her driveway (especially during the initial stages of dating) or who wants to go Dutch on a first date (if he asked you out, why does he want you to pay? There is not established mutuality on outings yet). Not because either of these things are "wrong" per se, so much as they lack chivalry.
You know what they say — how things start often sets the tone for how they will continue. If you don't see chivalry in a man, out the gate, it'll be hard to just up and require for him to be gentleman-like down the road.
3. Politeness Goes A Long Way
Politeness

You can tell a lot about someone, based on how they treat the people around them. I'm not talking about the folks they know; I mean the ones they don't. While you're out on your first date, watch how he treats the service staff and even mere strangers. If you're in a restaurant, does he make eye contact with the server and also say "please" and "thank you"? If some women are behind the two of you as you're walking into a place, does he pause and hold the door open for them as well?
When it comes to you specifically, a guy who is polite is someone who won't get into your personal space without being invited. He also won't spend all of the time the two of you have together talking about himself. He will address you by the name that you requested (none of that pet name stuff on the first date unless the two of you have known each other for a while and you've stated that you're fine with it). He will let you complete your thoughts and not interrupt you. He won't be big on gossip as a way to spark up a conversation or to keep you engaged. Oh, and while you're saying, "preach" to your monitor, just remember that being polite has no gender bias. We should be that way while on dates too.
4. Yes, Manners Still Matter Too
Manners

There is a strictly platonic male friend that I have who I really do adore on a friendship level. Thing is, I try and keep us on the phone as much as possible because I borderline hate going out to eat with him. Not because he isn't a nice guy. Oftentimes he snatches the check before I can get to it too. It's because his table manners suck. Example? I don't know about y'all, but a pet peeve of mine is when someone wipes their mouth with a napkin and then just leaves it open on the table. Ugh. Who wants to see leftover food and spit on a paper product while trying to finish a meal? He's also pretty good for eating with his mouth open. It's all just too much of an unpleasant distraction — and that's being nice about it.
Another word for manners would be etiquette. This includes things like him putting his napkin on his lap, knowing what silverware to use, paying attention to his own body language (like looking at you as much as possible while the two of you are conversing), not expecting you to cover the tab (remember, we're talking about a first date here) and definitely keeping his phone out of view. Manners say a lot about a person. And that phone point brings me to my next point.
5. Full Attention Is Everything
Full Attention

On the manners tip, something else that comes along with that is not being rude. An example of being rude on a date is being distracted. That said, it really makes absolutely no sense why two people would agree to go on a date, for the purpose of getting to know each other better (because that's pretty much the definition of a first date), only to be in their phones the entire time.
While I loathe an entitled mindset (one day, I'll get around to writing an article on that topic alone), what I do support is a woman knowing that her time and presence are valuable and if she decided to share it with someone, they should respect her enough to offer up their undivided attention.
You know, I work with a lot of married couples whose main gripe is that their partner doesn't give them enough of their attention; that they are constantly distracted by any and everything else. When it comes to first dates, it really can't be said enough that first impressions are everything. If while being out with a guy, he seems to only be somewhat into you, I'm not sure what is gonna change up the road. Just something to keep in mind.
6. Good Conversation Shouldn’t Be A Struggle
Good Conversation

Some people are shy. Some folks need time to warm up. Some folks have more boundaries than others. I totally get all of this. Still, if a guy asked you out on a date, a first date, he needs to know how to properly converse because how else are the two of you going to get to know each other better? He should be able to at least coherently comment on various topics, ask follow-up questions for clarity's sake and explain himself as well as he listens to you.
This is imperative because, the reality is, even if the two of you "click" and this eventually turns into something that is long-lasting, there are going to be times (many times) when physical attraction and sexual compatibility aren't going to be enough. You both need to feel like you are engaging someone who communicates well. Dates 1-3 can reveal quite a bit where this is concerned.
7. Save The Sexual Innuendos For Later
Lack of Sexual Innuendos

If the content that I wrote on this site isn't indication enough, my friends can certainly vouch for the fact that if anyone is down to talk about sex, on a regular and consistent basis, I would be that individual. Still, if I was on a first date with a guy and all he wanted to do was make sex-related references, not only would I find that off-putting as hell, the counselor in me would assume that he was "taking my temperature" to see how quickly he could get me into bed.
Personally, I'm not a one-night stand or first date-sex kind of woman. Never have been. Yet even if you are, I would recommend that you be leery of a guy who mostly wants to talk about sex on a first date. Whether you realize it or not, at the very least, he's objectifying you and you deserve better and more. Plus, guys like that are corny and shallow AF. What could possibly be sexy or even appealing about that?
8. Compliments Should Be Affirming, Not Manipulative
Affirmations

I've shared before that one of my exes once said to me, "Your problem is you receive compliments like they are revelations rather than confirmations." I will never not find that to be profound. It's also a great way to drive home this particular point — for a couple of reasons.
One, when I say that someone should be affirming of you, what I mean is watch out for guys who like to use a lot of satire, backhanded compliments or cryptic language. While it's not the case across the board, sometimes what that reveals is they are a bit narcissistic (if there is such a thing as only being "kinda" one) or very arrogant.
On the flip side, don't be impressed with a lot of flattery either; sometimes that is simply a form of mental and/or emotional manipulation; they will use it as a way to get you to lower your guard — meaning boundaries — so that they can get more than what you may have initially planned to offer them (on a first date).
No, what I mean when I say that a guy should be affirming on a first date is he should be very comfortable with stating what he appreciates about you, the good qualities that he notices and why he asked you out in the first place. It should come as second nature to him. A man who can easily and comfortably affirm tends to be someone who is confident, gracious and even optimistic. Those are always great qualities when it comes to being in a relationship with someone.
9. Self-Control Is A Grown Man Trait
Self-Control

Okay. I know it might seem like when I say self-control, I'm referring to a man being able to keep his hands off of your gorgeous self until you are ready; however, hopefully, that is a given. No, what I mean is, a sign of maturity and great self-awareness is an individual who is able to do things like think before he speaks; not go overboard on the alcohol; not overreact when things don't go as planned; isn't overly-emotional in his responses, even to things that he vehemently disagrees with; show patience to those around him and yes, is willing to push the desire for immediate gratification back in order to just be in the moment and appreciate it.
You know, a glaring sign that someone has a lot of maturing to do is if they lack self-control. Think of a toddler. They will show out, no matter where they are, because they aren't mature at all; they are just growing out of their infant stage. Yeah, a lot of adults are babies on the inside, so if while you're out with a guy, he doesn't seem to have much self-awareness — or, where needed, self-restraint — proceed with caution. Grown women should be involved with grown men. Vice versa too.
10. Proper Follow-Up? Non-Negotiable
Proper Follow-Up Communication

Imagine. You agree to go out on a date with a guy. He's fine and some mo' fine. He is also a perfect gentleman. Everything about the date is straight out of a movie. The conversation is amazing and you can't remember the last time someone gave you literal butterflies. At the end of the date, he walks you to your door, takes your face into his hands and kisses you on your cheek or forehead (the forehead kiss!), then waits until you shut the door behind you. An hour later, he sends a text to let you know that he arrived home safely and you undress and go to bed, dreaming about what the future might hold — only to not hear from him the next day, the day after that or even the week after that.
Probably until the end of time, there are going to be debates about what the proper follow-up communication etiquette should be for a first date. My call on it is this — if someone really likes you and wants to see you again, he's going to let you know as soon as possible.
I'm not saying that he's now going to start acting like your boo or that you should expect him to. What I'm trying to convey is every guy in my life, whether he is single or married, speaks a lot about the intentionality of men. What they desire, they do not hesitate, they make it known. If a first date went amazingly well, "he" is gonna make damn sure that another is booked, much sooner than later. If your guy hasn't made that message clear, it's usually best to just chalk it up to a nice time and keep your options wide open. He would hit you up to prevent that from happening otherwise.
First dates can be a really good time. Purpose in your mind to relax, have fun and go with the flow — so long as that flow consists of these 10 points. Because you deserve for things to begin well. There is no room for debate on that.
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Featured image by AllGo - An App For Plus Size People on Unsplash
Originally published on August 6, 2021
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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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