To Be Young, Gifted & Black: 5 Black Educators On The Power Of Representation In The Classroom

Matthew Cherry scoring an Oscar for his animated short film Hair Love, Beyoncé delivering a historic ode to HBCUs at Coachella, and Black Panther obliterating the box office as the top-grossing superhero film of all time aren't just mere moments in pop culture. They are potent reminders that representation matters.
This truth stretches far beyond entertainment. Though America's schools are more diverse than ever, the average teacher remains white and female with Black educators only representing seven percent of the teaching force. Black men, in particular, make up a mere two percent.
To no surprise, however, research testifies that Black teachers improve outcomes for Black students (and more). Indeed, the presence of just one Black educator has the power to curb high school dropout rates and deepen the desire to enroll in college, all while granting scholars tangible evidence of educational attainment.
To celebrate diversity in representation, xoNecole salutes the everyday heroes making an impact, both vital and undeniable, in the field of education. Here, we connect with five Black educators tearing through underrepresentation to ignite change in the lives of their students--our future.
Jasmine Merlette, 3rd Grade Teacher

Courtesy of Jasmine Merlette
Birmingham, AL
Jasmine Merlette's first year as a teacher defied the norm for educators taking their first steps in the classroom. The Georgia native, whose love for children oozes through the phone, was no stranger to sharing everyday moments with her students on social media. When she posted their remix to Lil Nas X's "Old Town Road" on her then-private Instagram page, she never imagined it would go viral, much less land her national attention on Ellen.
"As soon as I posted it, my phone blew up. I had no idea it would have that effect, but it is probably the most humbling thing I've ever been a part of, especially the fact that it was with my kids," Jasmine tells xoNecole. "For me to have an experience like that in my first year--that doesn't happen. When I think about it, I literally get emotional and praise God because that was all Him. His hand was all over that."
If there is one thing Jasmine, an alumna of Xavier University of Louisiana, does want to promote now that she has drawn the attention of thousands, it's representation.
"I don't think people realize how impactful it is to have someone who you're able to look at every day that you share commonalities with, how much that changes the classroom experience and what that does for children," she says.
Seeing her take up space as a Black woman in education hasn't only left an impression on students and parents far and wide, but has also planted a seed in the next wave of educators to come. With humility, Jasmine notes that she has received messages from college students who have decided to major in education due to her example. "It's crazy!" she exclaims. "I can't wrap my head around it."
Capping off a year for the books, Birmingham City Schools honored Jasmine with the Creativity and Innovation Award at their Teacher of the Year Gala in May 2019. It's an accomplishment she didn't dream of so early in her career but is unsurprising when tracing her deep commitment to her students. "I'm a relationship person. If we're about to spend the next 180 days together, we need to know each other," she says of her approach in the classroom. "I'm not just invested in your education. I'm invested in you, the child."
In her second year, Jasmine continues to lead from a place of love, noting that her students' growth and belief in themselves is what she is after most. "When they see me, I want them to know I have their back," she expresses. "I want them to see me and be able to see themselves to the point that they see their visions, their goals, and what they aspire to be."
Sammy Rigaud, 2nd Grade Reading Teacher

Instagram / @sammyrigaud
Atlanta, GA
When Sammy Rigaud shared a live glimpse of Freestyle Fridays, a regular event in his classroom that offers students an opportunity to celebrate 80s or above through rhyme, the image of a Black educator carving space for cultural expression tugged thousands of hearts. During our conversation, however, the Miami native reveals he had no plans of becoming a teacher, especially when thinking back to his experiences as a student.
"Before you're a Black man, you're a Black kid, and you feel disengaged in the education process," Sammy tells xoNecole. "The whole experience isn't really for you so by the time you're an adult, you have negative memories of school. You were always 'too hyper,' 'seeking attention'--those were the kinds of things you were labeled as. By the time you get to picking careers, that's the last place you want to go."
Deemed a "troubled kid", Sammy spent years in and out of jail. After his final arrest at the age of 19, a judge ordered him to complete community service at a local YMCA where he would soon rethink his decision to evade the classroom. It started with one task: keep children occupied during a turkey drive.
With nothing more than random equipment and a gymnasium, Sammy didn't simply make it work. He created an unforgettable experience. "I had the kids in there having a blast for an hour and a half," he recalls. "At the end, some of them were crying, asking if we could do this again. That was my first time feeling the influence I could have, and it shocked me."
While Sammy fully embraced the call on his life to be a leader and dove into teaching seven years later, he admits he didn't take in the gravity of representation until one conversation with a student added clarity to his purpose. "I had a student who had been retained who was so used to giving up. He was very short-fused. One day we had a talk, and it reminded me of how I was as a kid," he reflects. "I almost had a déjà vu moment, and I thought about what I would have wanted to hear as a student. I don't remember what I said, but he gave me a look where he knew that I was on his side, and we started our connection there, and I've had him bought-in ever since."
Sammy is committed to teaching the whole child and as a musician and author, he is a firm believer in making room for creativity. It was his observation of a group of underperforming boys in his classroom who seized any ounce of free time they had to listen to beats and rap that ultimately led to the birth of Freestyle Fridays.
Going viral wasn't the plan, but the local and national attention has since granted his students a much larger stage to flex their talent as rappers and their immense promise as scholars. "My mission is to give every student a chance at winning," he pledges. "Not just to tell them they can win, but to show them they can win."
Tanesha Forman, 6th Grade ELA Teacher

Instagram / @love.tanesha
New Haven, CT
When Book Character Day rolls around, you can find Tanesha Forman paying tribute to titles like Jason Reynold's Miles Morales Spider Man and New York Times bestseller The Hate U Give by Angie Thomas. As an ELA teacher, she believes it is "beyond important" for Black students to see themselves reflected on and between the covers of books and is adamant about ensuring the young minds in her care have access to such work.
"We truly have to change the literary canon," the Miami native stresses. "I think the classics are so white-centered. When kids don't see themselves, it prevents them from dreaming bigger."
Fourteen years into her teaching career, a path she knew she always wanted to travel, the weight Tanesha's presence carries in the classroom doesn't escape her either. It is the everyday occurings, over the grandiose, that she holds close.
"It's in those small, micro moments that are in the day-to-day hustle that remind me my students are watching and taking me in," she tells xoNecole. "This woman shows up as who she is. She looks like me. She gives me this vibe that I can't play with her, but I know she sees me."
As a veteran, Tanesha leads with a student-first mindset, refusing to play coy in the face of difficult conversations that are ultimately for their benefit. "I have heard and seen teachers operate in ways that fit their narratives for our kids that are not true," she states.
It's the reason why she has embraced the opportunity to facilitate monthly anti-bias and anti-racist sessions at her job. "It is not a destination. This work that we do is a way that we constantly ensure that we are doing the self-work that prevents our biases from coming to play in our classrooms," she explains. "When I'm leading these facilitations, it is the hope that we are doing the self-reflection that will allow us to see our kids for who they are and to ensure that anything we're putting in front of kids is rooted in power and love."
Though she has served as a teacher for over a decade, Tanesha never wants to become blinded by the fact that there's always room to outdo her previous best for the children set before her. "Leverage your experiences, but see kids in every year as individuals," she advises. "Sometimes people say, 'I'm just in my first year,' and I always say, 'I'm just in my first year with this group that I have right here.'"
Whether she's sharpening her own practice or supporting other educators in doing the same, Tanesha sums up the core of her drive in a few words: "I want my students to remember that 'my teacher was always rooting for me.'"
Alfred “Shivy” Brooks, 10th & 12th Grade Economics and Government Teacher

Instagram / @callmeshivy
Riverdale, GA
After securing a spot in 106 & Park's Freestyle Friday Hall of Fame, Alfred "Shivy" Brooks was on his way to fame beyond BET's hit series. That is, until his best friend Sunny was shot and killed in 2007. Despite already dropping out of Rutgers University and making the move to Atlanta to stamp his presence in rap, the rising MC immediately reevaluated his decision. "The culture of hip hop at the time--there was a lot of hypermasculinity and murder," Shivy tells xoNecole. "When that event happened, I was just really turned off from music."
Creating distance from his one-time dream, the East Orange, N.J. native returned to school (this time Georgia State University) and shifted his focus to public policy. "I had said that my goal would be to serve Black and brown communities so that other young people would never have to go through the experience that my best friend did."
What Shivy didn't anticipate was that this desire would manifest in the classroom.
" My father is also a high school educator and has been the majority of my life, and I always tried to run away from it," he reflects. "Sure enough, you can run from a calling, but if God has something predetermined for you, you're just here to walk that walk."
Within four years of teaching, Shivy has been voted Most Influential Teacher twice, a testament that his presence in the classroom is no accident. His secret to making a difference lies in marrying his past with his present. "When I first got into education, I was really trying to separate my music and entertainment life from my professional life, but it wasn't the way I could flourish," he muses. "Now, I allow my students to see my duality. I tell them there has to be many sides and angles and nuances to a diamond for it to shimmer. The same goes for people. We're not one-dimensional."
Whether it's discussing the latest Roddy Ricch album, retracing his journey on 106 & Park, or hosting Teacher Talk Tuesdays, bringing his full self to work allows Shivy to cut through curriculum to deepen relationships with his high schoolers. "If you come from their world and you're of their world, the amount of impact and positive influence you can have on students is unmatched," he beams.
As a Black man, Shivy is aware that he is a rarity in education but is motivated, rather than deterred, by underrepresentation. "There is an absolute need for me to show up and give it everything I have on an everyday basis," he stresses. "To not just teach kids the standard, but to go above and beyond it."
Veroniqua Bernard, 3rd Grade Math Teacher

Courtesy of Veroniqua Bernard
New York, NY
Veroniqua Bernard was at a crossroads. As a nursing student, she could either commit to a major she had no passion for or step into the unknown to discover her true purpose. "I knew nursing wasn't my calling," the Brooklyn native tells xoNecole. "It was my parents'."
When competing for a seat in a LPN course at Farmingdale State College, Veroniqua drew the line. "I don't like science. I don't like seeing people in pain, and I really don't like nursing," she recaps her thinking. "I got up and just left during the test. I didn't know what I wanted to do."
Out of the number of issues she spotted in medicine, one stood out most. "While working with the mentally challenged, I saw many things I wasn't happy about," Veroniqua recalls. "A lot of times, their disabilities were seen as a crutch."
Thinking about her nephew, who too has a disability, this observation didn't merely strike a chord. It lit a fire. "That's when I made my mind up," she says firmly. "I wanted to become a special educator in order to be an advocate for students and people with disabilities."
After earning dual certification in childhood and special education, Veroniqua served as a special educator for New York's Department of Education before embracing her current role as a 3rd grade math teacher in Harlem.
With an outspoken nature, dazzling style, and undisputed passion for serving Black and brown children, Veroniqua's presence is easily felt in the halls of her elementary school. "This year I said I was just going to focus on the classroom," she says with a laugh, revealing that the students ultimately keep her active in school affairs.
She currently oversees student council and runs the Young Kings Boys Group, a program she created last year to support the social and emotional development of 4th and 5th grade boys labeled "at risk". While she is highly respected by the "young kings" under her counsel, her goal this year is to connect them to Black men who can reach them in a way their teachers and administrators have struggled to.
"Because there is a lack of men in education, I focus the speakers to be African-American men because I feel they do not get to see African-American men in great positions who came from the same situations as them, such as single-parent homes or being raised in the projects," she explains.
In the short time since she has designed the group, she's taken note of small, yet notable, changes--signs of good to come. "Last year, I saw a lot of progress with my heavy hitters wanting to do well--not really meeting the goal because I feel that is a much longer process--but going from 'I don't care if I get in trouble' to wanting to cut their [dean] referrals down and be in a different space when it came to behavior."
No matter what space she occupies at work, Veroniqua's goal as an educator to her students is simple. "I want to be that person who made them want to come to school," she expresses. "I want to take it beyond academics."
Featured image courtesy of Sammy Rigaud
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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