While you're out here laying your edges, securing a bag, and becoming the woman of your dreams, it's easy to feel overworked and undervalued. On your quest to realizing your God-given vision, there will be times when you feel invisible, but digital content creator, PR Vet, and filmmaker Renae Bluitt wants you to know that she sees you, sis; so much so, that she created a whole documentary to put us on display for the world to see.
When Black women link, issa celebration, and Renae's latest project, She Did That., (now available on iTunes, Amazon Prime Video, Google Play, Comcast, Spectrum, and more) gets the party started in the best way. Featuring mogul mavens like bestselling author Luvvie Ajayi, Melissa Butler, creator of The Lip Bar, and founder of Carol's Daughter, Lisa Price, the documentary is the first of its kind and chronicles the struggles, sacrifices, and strength that it took for these women to manifest their best lives and become major breadwinners in their respective industries.
We sat down with some of the women from the film, who gave us the blueprint of how they evolved their business from a startup into a whirlwind success. Here's what they had to say:
Renae Bluitt
Creator & Executive Producer, She Did That.
Can you give us a little bit of background on your career journey and the pathway that led you along the one you are currently on?
I've always been a storyteller. My career as a PR strategist allows me to tell my client's stories. In 2009, I launched my blog, In Her Shoes, which is where I share the stories of Black women entrepreneurs. Now, as a new filmmaker, I'm diving deeper into the Black woman entrepreneur's story with my first documentary.
If you encountered struggles and uncertainty along that journey, what was the moment where you felt like, 'She Did That.' on your entrepreneurial journey?
I'm in it right now with the production of She Did That. When I came up with the idea, I never imagined the doors that God would open for this project. For a first time filmmaker, this is a huge feat and I will never take this blessing lightly.
Struggles and uncertainties are part of life's experiences. There's really no way around it. How you respond to those challenging times is what determines your success. It's only natural to let our feelings slow things down a bit when the road gets rocky. I allow myself time to react but then I remind myself that I've been here before and things always work out the way they are supposed to. Even if the outcome isn't what I hoped for, it's always for the best.
"Struggles and uncertainties are part of life's experiences. There's really no way around it. How you respond to those challenging times is what determines your success. It's only natural to let our feelings slow things down a bit when the road gets rocky. I allow myself time to react but then I remind myself that I've been here before and things always work out the way they are supposed to."
How did that moment define how you feel about your purpose and your path as a whole? Did it change your trajectory?
Seeing how women and girls of all ages are impacted by this film lets me know no matter how challenging it gets, I'm on the right path. When I really look at what I've been able to accomplish so far with She Did That., I am reminded of God's favor and grace.
What would you tell budding entrepreneurs who might be waiting for their 'She Did That.' moment(s) to help them see the light at the end of the tunnel?
I would say stop waiting for your moment. It will come to you when the time is right. Instead of waiting for this magical moment to happen, just do the work. And when the work becomes exhausting and you feel like you're losing fuel, don't be afraid to stop and recharge. We aren't machines, our minds and our bodies need rest. Once you've rested, get back in the game and keep going. Your She Did That. moment is closer than you think.
Yaz Quiles
Founder, Pop! by Yaz
Courtesy of Yaz Quiles
Can you give us a little bit of background on your career journey and the pathway that led you along the one you are currently on?
I graduated college with a Bachelor's in mass communications. The idea then was to work in television or entertainment. Now, I can proudly say I have 20+ years of experience in event marketing, design, and production. I am an award-winning and published experienced brand and event marketer, who has developed and executed industry-leading integrated events for small- and large-scale brands on both agency and client sides.
I have consistently delivered strong results for leading Fortune 500 Brands including Dropbox, Verizon, HBO, Instagram, Pepsi, MillerCoors, Moët Hennessy, and Barnes & Noble.
If you encountered struggles and uncertainty along that journey, what was the moment where you felt like, 'She Did That.' on your entrepreneurial journey?
Oftentimes, it felt as if I were running in quicksand. Exerting an exponential amount of energy, but not feeling like I was yielding a great return. That return was not only financial, but emotional. Finally, after a couple of years, I had clients on my roster who I worked just as hard for, if not more, but the efforts made me feel challenged to be better, more innovative, and alive! My clients made me feel appreciated, which boosted my spirit and ultimately made me feel fulfilled.
How did that moment define how you feel about your purpose and your path as a whole? Did it change your trajectory?
It changed my trajectory as I started to focus on projects, which were aligned with who I am, who I wanted to be and made me happy. With each project I sign up for, I always ask, "Am I excited about this opportunity? Will I wake up with excitement to work this client? How will this project help me reach my overall goals?"
What would you tell budding entrepreneurs who might be waiting for their 'She Did That.' moment(s) to help them see the light at the end of the tunnel?
Every step you take, even when it doesn't feel right, is part of the journey. Those moments help you tweak the plan. Knowing what you don't like or want to do is just as important as what you like to do. Take stock of these moments and commit to getting to the other side. It's not easy, but it's definitely worth it.
Anika Jackson
Co-Founder, The TEN Nail Bar
Courtesy of Anika Jackson
Can you give us a little bit of background on your career journey and the pathway that led you along the one you are currently on?
I'm a native Detroiter born into an entrepreneurial family. I first assumed my role at Jackson Asset Management where I am responsible for managing over 500K sq feet of commercial and residential real estate and overseeing the operations of the portfolio of companies including dealerships, golf courses, and apartments.
Additionally, I have a passion to create businesses that should exist but did not, namely personal services. I partnered with my long-time friend and savvy businesswoman Kelli Coleman and, in 2016, we opened The TEN Nail Bar. The TEN is a modern self-care destination.
If you encountered struggles and uncertainty along that journey, what was the moment where you felt like, 'She Did That.' on your entrepreneurial journey?
As an entrepreneur and someone who wants to live their purpose and positively impact the lives of those I employ as well as my family, there are tons of moments of uncertainty on this journey. I keep great counsel around me so that I can bounce ideas off those I trust. I also remind myself that pivoting is OK on the journey as long as it's purposeful.
How did that moment define how you feel about your purpose and your path as a whole? Did it change your trajectory?
These moments further confirmed my belief that this business was needed and desired by consumers. It provided validation that we were on the right path. Doubt creeps in regularly and when the universe provided that validation, it helped reaffirm that my idea was viable. These moments helped me know that if I have an idea and I am willing to put hard work behind it, then I can produce a real-life manifestation of that idea. I felt like I was really living in my purpose.
"Doubt creeps in regularly and when the universe provided that validation, it helped reaffirm that my idea was viable. These moments helped me know that if I have an idea and I am willing to put hard work behind it, then I can produce a real-life manifestation of that idea."
There were times where I would share the idea and was met with skepticism or confusion on why I was seeking to open a beauty business when I had an MBA, but I knew this was a good idea and that it could be successful. Regardless of how it might appear to those who felt I should be pursuing other opportunities, it was something I was passionate about.
What would you tell budding entrepreneurs who might be waiting for their 'She Did That.' moment(s) to help them see the light at the end of the tunnel?
I have three things I want to share with budding entrepreneurs. I kind of feel like we are all budding in some way. Businesses evolve over time and while you may have been an expert or performing well one year, in an instant, market factors could shift and you could find yourself reinventing or pivoting. So, remember we are all on the path of continual improvement.
Be patient. While you can put your idea out and receive immediate feedback be patient and ensure you are working on your idea/business purposefully instead of with ego.
Do the real work. You can't fake the hard work of starting a business. You can't get the knowledge through osmosis, networking or asking everyone else their opinions or advice. Get started now!
You are enough! When doubt creeps in, just remember that this idea was planted in you and it's your responsibility to foster its growth.
Chioma Ngwudo
Co-Founder, CeeCee's Closet NYC
Courtesy of Chioma Ngwudo
Can you give us a little bit of background on your career journey and the pathway that led you along the one you are currently on?
My very first job was an internship in the Contracts Management Department of a finance firm; that job was just about as interesting as it sounds. I ended up founding Cee Cee's Closet NYC with my sister right around the time I started my first job as a side hustle. Soon enough, Cee Cee's Closet grew enough that I could leave my six-figure job and pursue my business full-time.
If you encountered struggles and uncertainty along that journey, what was the moment where you felt like, 'She Did That.' on your entrepreneurial journey?
One of the moments when I felt like "she did that!" was when we hired our first full-time employee in Nigeria. Not only were we able to get the help that we needed to continue to grow our business, but we were also able to give her a solid middle-class income. It's still one of my proudest moments.
How did that moment define how you feel about your purpose and your path as a whole? Did it change your trajectory?
That moment was incredibly affirming for me. My purpose has always been to have a positive impact on the lives of black women globally, whether it be through the diverse imagery we produce to represent our brand, the black women that we hire to work for us both on the continent and in the US, or the women who are inspired to chase their dreams when they read our story. As long as my work is improving the lives of black women around me, I know that I am on the right path.
What would you tell budding entrepreneurs who might be waiting for their 'She Did That.' moment(s) to help them see the light at the end of the tunnel?
I would tell them to continue to do the work and drive towards their purpose. Behind every "she did that!" moment is hours of work (not all of it enjoyable) but all of it worthwhile for the lessons you learn, the people you meet, and the lives you impact along the way.
Denequa Williams Clarke
Founder, LIT Brooklyn
Courtesy of Denequa Williams Clarke
Can you give us a little bit of background on your career journey and the pathway that led you along the one you are currently on?
I've always been an entrepreneur at heart. I just never knew I would become a chandler. When I think about it, I've always loved candles and making people feel good, so I lucked up in choosing a path that merged the two.
If you encountered struggles and uncertainty along that journey, what was the moment where you felt like, 'She Did That.' on your entrepreneurial journey?
Struggles and uncertainty are inevitable in this thing called life. They are important for growth and development and they help to mold and define you. The moment where I felt like "she did that!" was when I was I was featured in a magazine that my mom had been subscribed to for years, ESSENCE. Another "she did that!" moment was being invited to the Roc Nation office by THE Lenny S. Everyone who knows me knows how obsessed I am with the ROC, so to be personally invited was dope.
How did that moment define how you feel about your purpose and your path as a whole? Did it change your trajectory?
Those moments solidified to me that I was on the correct path because I wasn't looking for them, nor was I seeking it. My head was down doing the work, putting in my 10,000 hours. I never started a business to become popular, I started it to fill a void. The void was providing people who look like me with an opportunity to afford luxury items. And in filling a void, I became noticed; the rest is history.
What would you tell budding entrepreneurs who might be waiting for their 'She Did That.' moment(s) to help them see the light at the end of the tunnel?
I'd tell budding entrepreneurs to unfollow everyone on social media and in life that is doing what they are aspiring to do. I say that because there will be moments in your journey where things won't go the way you'd like and you need to be OK with that. We all have seasons and I'm here to tell you, you are setting yourself up for disappointment because you are bound to continuously compare your path to theirs without seeing the behind-the-scenes, and that becomes very dangerous.
"I'd tell budding entrepreneurs to unfollow everyone on social media and in life that is doing what they are aspiring to do. I say that because there will be moments in your journey where things won't go the way you'd like and you need to be OK with that."
Tonya Rapley
Founder, My Fab Finance
Courtesy of Tonya Rapley
Can you give us a little bit of background on your career journey and the pathway that led you along the one you are currently on?
I've been working in communities since I was in college, first through populations at risk of contracting HIV and then I moved into affordable housing and community planning. Because of my desire to be a catalyst for community change, I pursued and received a BA in Public Administration and an MA in Urban Policy and Affairs. The work in financial education came from my own need as well as seeing how financial insecurity contributed to a lot of the issues communities I was serving were dealing with.
If you encountered struggles and uncertainty along that journey, what was the moment where you felt like, 'She Did That.' on your entrepreneurial journey?
It's happened with each level of my progress and continues to happen. The first time is when someone said the content I created helped them. Then it was when I was on the cover of Black Enterprise. Then when I spoke about financial literacy to women in the Philippines and now on the eve of celebrating my 5th year of being self-employed and generating over half a million in revenue.
How did that moment define how you feel about your purpose and your path as a whole? Did it change your trajectory?
Each moment made me continue to pursue sustainability both as a business owner and a change agent. I wouldn't say they changed my trajectory but they reinforced my confidence in myself as an entrepreneur.
What would you tell budding entrepreneurs who might be waiting for their 'She Did That.' moment(s) to help them see the light at the end of the tunnel?
Do the work. You can't get away from that. Eventually, you'll get to a point where you can work smart. A book that's been really helpful for me is The System is the Secret. Surround yourself with people who celebrate you yet encourage you to question what's next.
She Did That. is now available on iTunes, Amazon Prime Video, Google Play, Comcast, Spectrum, Cox, DIRECTV, and Xfinity. Learn more about the film on shedidthatfilm.com and join the movement on Instagram by following @shedidthatfilm!
Featured image courtesy of Renae Bluitt.
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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
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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