
I've been in a long distance relationship with the love of my life for almost three years now, and my deepest wish is to see him for more than six months out of the year. I've had an even longer love affair with the country of his birth--Jamaica--having visited since I was 19 and having extended family ties there. I literally long for the day when the beaches of Westmoreland or Ocho Rios are my backyard and when I can jerk my own chicken and pick mangoes, avocados, and coconuts outside my front door.
Now, with global quarantine orders and borders closures in place due to COVID-19, many of us have had to put any plans of traveling on hold almost indefinitely. But no worries wanderlusters.
Below, 4 women share why and how they relocated abroad, how the current events have affected their everyday lives, and--when things are back to normal--how other women can realize their dreams of moving abroad, too:
China: Karina Henry, Teacher And Model

Image via Karina Henry
How have things been for you abroad, especially with the COVID-19 pandemic changing our way of life?
In January, I returned home to visit since I had a month-long vacation for Chinese New Year. Unfortunately, due to the airline restrictions and border closings related to Coronavirus, I've been stuck in the States. I'm hoping China reopens their borders soon and allows foreigners to reenter so I can get back to my life in China!
How did you transition into working in China?
In 2018, I convinced my job in the States to approve remote work from Thailand for a month by submitting a 7-page-proposal. (To this day, I am still shocked that they approved me working from another country because they rarely approved people working from home!)
While in Thailand, I met a young lady who was living and teaching there. She told me how easy it was to find a teaching job in Asia and that I should apply. Of course, I shrugged it off and returned home to my regular job. Weeks after returning home from Thailand and settling back into my normal life, I realized how miserable I was and how much I missed my life in Thailand. I was beyond depressed. I cried everyday!
That summer, I decided to begin looking into teaching abroad and stumbled upon an awesome opportunity in Suzhou, China. I nailed the interview (which wasn't very difficult) and began preparing my documents for my visa.
In September 2018, I boarded the plane with my one-way ticket to China to begin my life abroad. I've been enjoying my life abroad ever since! I am a foreign language teacher at a privately-owned kindergarten in Shanghai and this is my second year teaching in China. Though most people find international teaching opportunities via websites like TEFL.com or Teachaway.com, I truly stumbled upon both of my teaching opportunities.

Image via Karina Henry
What resources have helped in being an expat?
When I began to consider teaching abroad, I turned to social media as a valuable resource. I joined a Facebook group called Brothas&Sistas of China, and it's a wonderful group for people of color who live or have lived in China. I began asking questions about teaching opportunities and life abroad. Because China isn't known for being very friendly to black foreigners (you wouldn't imagine how many times I've seen "only interested in European teachers" when I was job searching), I was most interested in working for a school that had already hired people of color.
I received helpful leads and reached out to schools because of referrals I received from people in the Facebook group. One of the things I love most about living in China is that opportunities are easier to find and they often fall in your lap.
In addition to teaching, I also model for a wholesale company that is based in Shanghai. How did I land that gig? I was out with a Chinese friend, stuffing my face at a restaurant, when I was approached by two representatives who asked if I'd model for them! This has also opened other doors for me in China and back home.
I recently started a YouTube channel called Karina Worldwide to document my life as a teacher, plus-size model, traveler, and black woman living life abroad!
Ghana: Maame Adjei, Actress, Producer & Creative Entrepreneur

Maame, who attended undergrad and graduate school in Philadelphia, has Ghanaian roots and decided to moved to Accra, Ghana to pursue a healthcare career in 2013. Her interests shifted when a friend suggested she try acting, and the following year she landed a starring role in the critically acclaimed show An African City. She also hosted a travel show showcasing the beauty and diversity of Ghana called Girl Going Places, and has since collaborated with other actors and creatives on the continent. Here's her story of moving abroad:
What led you to take the leap?
I've been moving "abroad" all my life. I've lived in the UK, in the US, and in Ghana. I was born in Ghana and I consider it home, [but] I left at a young age. When I finally decided to move back 7 years ago, it was like moving 'abroad' or to a new place. I had been living in Philadelphia for over a decade, so moving back to Ghana was a leap, however, it was something I had to do.
I came to Ghana on a quick 2-week vacation, and by the time I was heading back to Philadelphia, the mundaneness of my life hit me so hard.
I realized how unhappy I actually was with my life and my work and just felt an overwhelming need to shift the path and try something completely new. My family had all moved back to Ghana, and it just felt like if I was going to re-start my life with a goal to pursue happiness and passion, it was the best place to start. So I did.

What was the process to do what you love for work?
I'm a creative, and that's saying a lot in Ghana! My background is in healthcare finance and that's the field I was in before I moved to Ghana, but since I made a conscious decision to find my passions and pursue them, I took the first year of being here "off" and just traveled and lived an Eat, Pray, Love life. I had cashed out my 401k, so I had the money to just "figure it out."
In the midst of that, I started working on my own travel show. Then a friend reached out to me about a TV show she was working on, An African City, and really, my creative life began from there. So, my work found me and not vice versa.
What were the first steps you took to officially move?
Thankfully, I was moving to a country that I knew well. I had lived in Ghana as a tween, I had visited during Christmas holidays, and I had a family here, so the transition was certainly easier.
I do suggest that if you're planning on moving away from your home base, research, research, research. [Look into] work visas and how long you can stay.
Germany: Zoie-Marie, Tech Professional & Vlogger

Image via Zoie-Marie
Why did you choose to live abroad?
I am originally from New York and now living in the Stuttgart region in Germany. There are a few reasons why I decided to move abroad. During my college years I did two study abroad semesters, one to Austria and one to Germany. Those two semesters abroad really opened my eyes to travel.
Before that time I never went anywhere--never went on family vacations (outside of the country), never went on solo vacations. I was just a homebody. After those two semesters, I had a nasty bite from the travel bug.
It was so easy and affordable to travel from one place to another within Europe! To top it off, I had met so many amazing individuals, and I had the most romantic and exciting experiences which I will never forget. After that, I decided I wanted my life to always be an adventure. I wanted to make travel an essential piece of my existence which led me to the grand idea that I should move abroad officially and at least give the idea a try.

Image via Zoie-Marie
How have the quarantines and all that is related to COVID-19 affected your life?
The Coronavirus has hit me hard! My personal life is more affected than my work life. In my job, I am normally able to work from home once or twice a week, so I am not new to that. I am very fortunate that my job and my role was not affected by this virus. Outside of my job, my personal life has been halted. My main purpose of moving abroad was to travel, have experiences, and meet new people. The virus has eliminated all opportunity to continue to do that at the moment.
COVID-19 has canceled an important training trip I had to California and also a special mother-daughter vacation which I planned for Greece. I haven't seen my mother in-person since January. Further, since I moved to Germany on my own, I have no family here or nearby and due to social distancing, I cannot meet my friends or co-workers. I am home and alone 24/7. I am missing human interaction. It's extra lonely, and quite frankly all my travel plans for the year have come to a shattering and lengthy halt.
What do you do for work abroad, and how did you find job opportunities?
I am working in the artificial intelligence industry, and I was able to attain my job through LinkedIn. Before that, my two jobs in Germany did not challenge me for long and as a result, I was very unhappy with my situation. I went on LinkedIn every other week applying for jobs for over a year, and many were, in the end, not a right fit until I landed my current position.
My suggestion for anyone who wants to move abroad is to be vigilant, and if the social sites like LinkedIn are not helpful, you can try to network via Facebook groups or friends and friends of friends!
In Germany, there are numerous expat groups online where many people list or forward job openings from their companies. I even applied to one or two jobs via that channel.

Image via Zoie-Marie
What are the first steps you took to move?
First, I needed to find a job. I did extensive research on what I could do in the field of English in Germany (which is an easy field to find entry work anywhere abroad). Once I secured a job abroad, I needed to save enough money to support myself for the first few months abroad. I worked two jobs in the States, 7 days a week, and saved every penny (literally).
Before I officially moved abroad, I did research on what was needed for my work visa. Since Germany is included in the Schengen Agreement, Americans with a U.S. passport are allowed to enter Germany for a maximum period of 90 days. This allowed me to enter the country without a work permit.
As soon as I landed in Germany, my immediate task was to apply for my work visa as it was now time sensitive and the clock was ticking. I could not start my job without it [so] during that time I just relied on my savings.
My advice is to be very vigilant in getting this process started as soon as possible because the processing time could be anything from 1 to 2 months. On top of that, you will need to consider the additional tasks that must be completed before you can even apply for the permit. This includes signing up for health insurance, opening up a bank account, and finding accommodation which could take up a chunk of that 3 months.
France: Latrice Shepherd, Educator & Travel Consultant

Image via Latrice Shepherd
Latrice is from California, and after working in New York, decided to act on her dream to live in Paris. She launched her own travel site, Penniless in Paris, where she shares insights on places to go, live, and shop and where expats can find support and community. She also helps others reach their expat goals and feed their travel bugs. Here's her story:
How has life changed for you as we all face the issues of a global pandemic?
I am currently abroad in Paris and the Coronavirus has affected my life tremendously. More than ever before I wish I was home with my family. I know that I live far, but these past few weeks on lock down, I actually feel far. Additionally, as an expat, your friends become your family. Being separated from friends during the quarantine is also very difficult.
I consider myself to be an avid traveler and I'm usually exploring a new place every 90 days. Due to the lock down, I'm also unable to pursue my passion of travel. Nonetheless all is not lost.
My French neighbor and I have forged a bond during the quarantine. She's around 55, and like me she's single and lives alone. She's across the hallway, and she and I shoot the shit over a bottle of wine every other day. We remind each other that this too shall pass and talk about all the things we intend to do when the quarantine is over. We get 6 weeks of vacation in France---one of the many reasons I'm still here! When this is all over I intend to frolic in the South of France as I do every summer. There's a fabulous jazz festival in Nice in July---the largest of all of Europe. I'm also looking forward to spending the month of December at home with my family.
What sparked the final decision to move to France?
I'm originally from the [San Francisco] Bay area (yeeeeee!) but before I moved to Paris, I was living in New York. Fun Fact: The day I moved to New York, I told myself that once I was finished with New York I would move to Paris. I believe that my move was literally a stepping stone to prepare me for my relocation to Paris.
While in New York, I had been laid off from my retail management job. It was the middle of a recession and finding a job with a comparable salary was impossible. As a result I returned to university to finish my bachelor's degree since I already had an associate's.
I studied international relations, and as part of my degree program I was required to learn a second language. I chose French and studied abroad in Paris for two months during the summer to help me master the language.
After returning from Paris, I decided to pursue a second degree in French and embarked on a one-year study abroad program in Paris. I moved to Paris January 2014 for my program, and I literally never returned!

Image via Latrice Shepherd
What were the first steps you took to officially move and enjoy life in a new country?
Because I moved to Paris with my university I had to obtain a student visa for a year. I argue that a student visa is the most hassle-free visa to obtain for anyone looking to move to Paris and have the ability to work part-time.
I also significantly downsized my life before my move. I rid myself of unnecessary material things because I knew I would be gone for at least a year and I didn't know what my future held. I wanted to be able to transition to any situation smoothly and that's difficult to do when you have a lot of things in tow. Parisian apartments are very small and there's no way they can accommodate the things that we Americans tend to acquire in the States.
I arranged for all of my financial responsibilities to be managed online. I set up a checking account with Capital One 360 which is basically an online banking account with no foreign transaction fees.
I also prepared myself to integrate to another culture. Paris is not the U.S., and French culture is not American culture. It's pointless to compare the two. If I want to maintain a positive experience and a happy life, it is necessary to adapt.
What do you do for work in Paris?
I'm a tenured English lecturer at a private university. I acquired my current position through a liaison that my university uses for study abroad students in Paris. Before becoming tenured, I was working under the table (or 'au noir'), and making roughly 300 euros a month (about $330 today).
My first two years in Paris were very bare bones. I was literally surviving on scholarships and grants received from my university. Additionally, I taught English on the side. I also started a small business helping people plan trips to Paris or move abroad. That small business has since turned into a full-fledged website aptly named "Penniless in Paris." If anyone is interested in moving or even traveling to Paris, please check out the website. Au Revoir!
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Featured image courtesy of Latrice Shepherd
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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