
Black women are über creative, y'all. We perform geometric equations in detailed braiding patterns, we can engineer any device with the bare minimum tools, and we basically drive the pop culture of the entire world. Art, in all aspects of creativity—from painting, sculpting, and theater, to music, dance, and photography—although not new to the black community, is newly celebrated on a larger scale than previously recognized. And with photography leading the pack, thanks to pioneers such as Deborah Willis, Lorna Simpson, and Marilyn Nance, black women are now picking up their cameras at an all-time high.
We decided to list some of the most poppin' queens making the most noise as photographers. Here's our list of 10 female photographers putting on for the culture.
Tori Lens | @tori.lens

Courtesy of Tori Lens
Location: London, England
Favorite Camera: Nikon D3200 or Samsung S9+
Signature Style: "Vibrant, active, and smokey!"
"Me owning what I love and no longer apologizing for being a flipping powerhouse—despite being a bubbly, friendly, open-minded, black female with a shaved head and big African earrings—it all means that me just being, is making an impact."
Tori Lens is a first gen British-born Nigerian based on the other side of the pond in London. She is a clicking beast best known for her vibrant smoke bomb photoshoots and commitment to getting the right shot. "I'm always moving when I'm shooting, people always say that to me. And I love when my subjects do the same and are not afraid to take my unorthodox suggestions and run with it," she says. With a creative background that ranges from graffiti, painting, and sewing, Tori always knew she would have photography in her peripheral. "I must admit no matter my journey, I believe I would have always found photography because I am a visual creative and naturally curious. [I'm] always learning and growing. It was inevitable."
Sierra Leone | @leoneandgray

Courtesy of Sierra Leone
Location: Atlanta/DMV
Favorite Camera: Full Frame D750
Signature Style: "Unposed. I want to always capture my subjects as they are in motion!"
"Shortly after giving birth to my daughter, I realized I didn't want to put her in daycare. And photography allowed me the freedom to capture her fleeting moments, stay at home with her, and secure the bag."
Sierra Leone is a self-taught, well-oiled photography machine based in the DMV and Atlanta areas. Encouraged by her mother to pursue the industry, she cites the times her mom would often capture her as a child. "While growing up, and even to this day, she is always capturing moments and while she used to preserve those moments through scrapbooking," she says with a smile, "I loved looking through her captures when I was younger. She has such an artistic eye when freezing time." Sierra then studied her craft and took to the internet to self-indulge in the basics. "I attended YouTube University, and I have been capturing beautiful humans for about 7 years now. I absolutely love what I do!"
She credits Marrica Evans, Cyndi Brown, Dayo, and her beautiful daughter, Tenzin—who she often uses as her subject—as photography inspirations.
Jen Missouri | @jenmissouri

Photo Credit: Quinten Swygert
Location: Little Rock, AR
Favorite Camera: Open to any camera with a 1.2 85mm prime lens
Signature Style: "I'm a natural light shooter, so my signature style is very clean and bright, with simplicity."
"I am looking to shift mindsets on the concept of photography. Photography is not only an art, but there's a science to it."
Jen Missouri is a highly sought-after newbie in the southern region of the U.S. She is best known for her attention to detail and passion for the perfect angle. "I practice shooting what I see through my lens when it comes to natural light, [so] I try to eliminate as much post-work as possible. I love how subjects are captured in its raw state," she says. "Filters should be an enhancer not the highlight of the story you're trying to tell."
Since taking that little photography elective on a whim during her last year of undergrad, Jen found her appetite for shooting, and hasn't been able to put down the camera since. She is also owner of the creative space @TheSpot, which is where you can find her taking photos for exclusive client events.
Kesha Lambert | @keshalambert

Photo Credit: Kanayo Adibe
Location: New Rochelle, NY
Favorite Camera: I am currently obsessed with the Nikon z7
Signature Style: "Movement, light, sultry and fun, risk-taking. I have a vivid imagination and I never hesitate to try to execute the thing that pops into mind. I don't overthink, I gently push the people I work with and just go for it."
"My cultural impact will be to create generational heirlooms; to dispel the negative stereotypes surrounding black marriage, black fatherhood, black motherhood and black love."
Kesha Lambert is a former lawyer turned dominant wedding photographer, hailing from New York. Her journey came about when one day, she just decided to go for it. "Circumstance and opportunity is why I pursued photography. It had been an interest since I was a little girl. I even started a small portrait business in my teens." I'm super impressed as she continues, "Adult me went on to become a lawyer, got married and start a family. Then one day, a proverbial door closed that caused a shift in my mindset and, as a result, Kesha Lambert Photography became a real thing."
Inspired by her three boys, Kesha has cemented her place in photography, as her photos may be some of your favorites on social media, without you even knowing. Keep a close eye on her journey, as she will certainly be making her mark on the game.
Taylor Hayden | @taylormhayden

Courtesy of Taylor Hayden
Location: Houston, TX
Favorite Camera: Canon 5D Mark IV
Signature Style: "Simple, natural, and authentic."
"I believe that in order to bring forth a positive impact, the first step is to work on yourself. We all are here for specific reasons and we've inherited special gifts to share."
Photography may have started as a hobby for the Prairie View A&M grad, but she quickly made it her passion. "I never considered becoming a professional and making money from it," she starts. "I applied for tons of positions in the communications field and I was rejected every single time. Eventually, I became fed up and decided that I would be my own boss."
And a boss she is. You can find her close to her roots, shooting authentic images for her archives. "I find the most inspiration through other passionate people that are living their purpose and committed to the journey. It truly inspires me to keep moving forward and to also share my experiences, because you never know who you could potentially impact for the better."
Yass, sis.
Linn Washington | @goldbarlinn

Photo Credit: Shani Perez
Location: NYC
Favorite Camera: Canon 5d Mark IV / Canon EF f 2.8L 70 to 200mm. A killer combination.
Signature Style: "Urban, bold, and clean. There is beauty in simplicity."
"It is important that we control a positive narrative of our images for future generations."
Linn is a retired law enforcement officer and prominent street photographer in the city that never sleeps. "I realized that I could do more for my community behind the lens by capturing joyful moments and crafting positive content, in lieu of using handcuffs to make an arrest."
Since then, Linn has tapped into her purpose by shooting the streets, versus shooting the streets. She credits Jeanne Moutoussamy and Lindey Adler as inspirations and, in her mission to show the beauty of melanin, she plans to be around for a long time. Currently, Linn is working on a documentary and photo book to support her friend who is battling stage 4 cancer. "I will master multiple genres of photography so that I may preserve history utilizing my artful eyes, and telling the stories of all the wonderful individuals I meet in an authentic way. I will then teach others how to do the same."
Lola Akinmade Åkerström | @lolaakinmade

Location: Stockholm, Sweden
Favorite Camera: Currently Nikon D750 FX
Signature Style: "I love vivid color and I love heavy dark contrast. Growing up in Nigeria, I was always surrounded by vibrant colors and lots of high contrast (dark skin against bright sky) so that is my style."
"For me, the perfect shot has nothing to do with technical settings, but everything to do with how many questions it can answer - where, why, what, when - and whether it can convey those emotions in a single shot."
Lola Akinmade is a pretty big deal; a highly decorated, award-winning, living legend and traveling photographer with published works in National Geographic and her own books—her latest being Due North: A Collection of Travel Observations, Reflections, and Snapshots Across Color, Cultures, and Continents. But even through her many accolades and accomplishments, she still feels that she has a long way to go.
"Goal lines keep getting moved because I am shooting within an industry that doesn't expect me—and someone that looks like me—to be working in it," she says. "These are some of the unspoken rules. It's why a white, male, rugged photographer who shoots the exact same scene I did, is celebrated, while this curvy black woman is met with a questioning of 'you took that?' instead. I want to normalize black women as professional travel photographers, and travel writers, on the mainstream level. I want to inspire those who shoot and write on the highest platforms."
Queen.
Nikia Paden | @iridescentphotography.htx

Courtesy of Nikia Paden
Location: Houston, TX
Favorite Camera: Canon 5D Mark IV
Signature Style: "My work is filled with vibrant colors and the nonsense correlated with candid childhood. It is meant to cause major reminiscing and extract all the smiles."
"Simply taking pictures transformed the way I observed my environment. My eyes were continuously taking mental snapshots on how environments would look photographed."
Color and youth-capture is the essence of Nikia Paden. Her super creative spirit and eye is how she has managed to be one of the top child photographers in the country. "When someone sees my work, I want them to know that it all usually begins with a crazy idea that turns into a wild creative adventure that's usually full of imagination," she says with a laugh. "I have been told that my work is a breath of fresh air, and that it captures the whimsical and innocent nature of childhood, especially for our black children. So, I want to capture our melanated minis and showcase the joy that they exude. And maybe one day, all will see the magic and the undeniable necessity that is them."
Kahran Bethencourt | @creativesoulphoto

Courtesy of Creative Soul Photography
Location: Atlanta, GA
Favorite Camera: Canon 5D Mark III; 85MM 1.4 Lens
Signature Style: "I always define my signature style as 'extra'. To me, descendants of the African diaspora have always been (and always will be) trendsetters when it comes to fashion, music, and style so I want our work to reflect that - even if our subjects are kids."
"We want to empower kids of color around the world to be proud of their culture and embrace everything that makes them unique."
You have seen Kahran's photos a hundred times over, and you have no clue. She is ½ of the awesomely innovative husband/wife duo, Creative Soul Photography. And their impact on photography, is revolutionary. "My husband, Reg actually attended school for photography and I learned along with him while he was in college. We knew we wanted to start a business together, so it was the perfect opportunity for us to learn a new skill together."
And, man, have they learned.
Creative Soul's photos have been featured in Essence, Munaluchi Bride, MochaKid, on The Real, the OWN network, and more. "A perfect shot tells a story. Even if it's a studio portrait, I love when all of the elements (fashion, hairstyle, accessories, model, etc.) come together to form the story we're trying to tell."
Deanna G | @deannaxnicole

Courtesy of Deanna G
Location: Atlanta, GA
Favorite Camera: Canon 80D/50mm 1.8 Lens
Signature Style: "My signature style is not just one thing; I see it as very versatile. It fits the moment I would say. It is always pretty vibrant, even when it is intended to be 'dark'."
"When I first decided I wanted to take a creative career choice, there were not many women figures to look up to in my field. This is, or was, a male-dominated industry, and it is changing more every day. We are making our mark in this world, and shaking it up along the way."
A photographer since high school, Deanna always knew some sort of camera would be in her hands. "I have always intended to have a career in the film industry, whether that be as an editor, or director of photography," she says. "[But] photography helped me learn more about how I see things visually and opened doors that were not previously opened before."
Her recent "A Black Man's Mental Health" series has been making noise amongst other creatives. But whether a photographer, or a film director, Deanna is sure about one thing: "I want to be an inspiration to young women around the world. I want them to be able to know that they will make it in whatever creative pathway they choose, without the constant mental panic of 'how is this going to play out?'."
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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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