In 2023, the question of "What will it take to grow the women's game?" was posed. Since then, and seemingly overnight, this question has been answered when women's sports began reaching new heights.
Receiving millions of dollars in marketing and sponsorship, sports like basketball, soccer, and track and field, have transformed into raved and acclaimed entertainment, as female athletes finally receive the respect they have always deserved. With women's sports prophesied to bring in over $1 billion in 2024, and record-breaking viewership, many are looking forward to seeing what women athletes are capable of, now that they are given the same media coverage as their counterparts.
With the 2024 Paris Olympic games around the corner, stellar athletes, who are both well-known and unknown, are destined to continue skyrocketing the popularity of women's sports. And to make sure you're not caught off guard or unaware of who the standouts are, we have provided a guide to the top Black female athletes to watch during this Olympic season. Check it out.
3x3 Basketball
Dearica Hamby
2022 WNBA Champion Dearica Hamby plays as a forward in the WNBA for the Los Angeles Sparks. Coming from Marietta, GA, and in her ninth season, Hamby is playing exceptionally in the 2024 regular season, with an average of 19.1 points, 10.4 rebounds, and 3.6 assists per game; ranking the veteran number 9 overall in the league. Although her team isn’t doing well this year–the Sparks are tenth in the WNBA standings– she has proven herself to be an unquestionable leader and star with accolades like two-time WNBA Sixth Woman of the Year and three-time WNBA All-Star, all of which has inevitably led to her qualifying for Paris 2024’s USA 3x3 Basketball team.
With Hamby on the 3x3 team, along with Cierra Burdick and Rhyne Howard, the team is predicted to take home gold for this Olympic season.
Other Honorable Mentions:
Cierra Burdick
Rhyne Howard
Basketball
A'ja Wilson
A'ja Wilson is to the WNBA what Caitlin Clark was to College Women’s Basketball: a legend. In a way, saying it like this cheapens the accomplishments that A'ja Wilson has had in College Women’s Basketball, the WNBA, and everywhere else. Unfortunately, due to its newly found popularity, this is the best comparison that can be made for one truly to understand. Regardless, the two-time WNBA Champion was the MVP of the WNBA league and the top defensive player in the league for the past two seasons. She also holds the record as the franchise’s all-time league scorer and has had six games with 30-plus points and 15 games hitting the 26-plus mark this season alone. In other words, she is a phenomenon.
With her current season average of 26.9 points, 10.9 rebounds, 2.7 assists, and 1.8 steals per game, the USA Women’s Basketball team is destined to take home the gold. Not to mention, Wilson will be playing with teammates and fellow WNBA champs Jackie Young, Chelsea Gray, Brittney Griner, and Jewel Lloyd, respectively.
Other Honorable Mentions:
Jackie Young
Chelsea Gray
Kahleah Copper
Brittney Griner
Jewell Loyd
Boxing
Morelle McCane
Representing Team USA in the 2024 Paris Olympics, Morelle McCane qualified for the Olympic Games by securing a silver medal at the 2023 Pan American Games in Santiago. Qualifying for the Olympic Games, McCane begins her quest for gold as a newfound history maker, as the first female from Cleveland, Ohio to qualify for the Olympic Games. Starting at the age of 17, McCane proved herself indispensable in the world of boxing, with accomplishments in the 2022 USA Boxing International Invitational, 2021 USA Boxing Elite National Championships, 2021 National Golden Gloves, and 2020 USA Boxing Elite National Championships.
Now, the Olympian hopes to obtain gold and inspire children and women to follow in her footsteps. In an article for Olympics.com, the rising star said, “Of course, I'm a girl and I like to look cute, dress cute, so I just want to bring every aspect of me into the ring, and then it’s my time to shine…I don’t want people to think I fight as strongly as a man. Instead, I want people to stare in awe at this woman who landed a vicious right hook.”
Fencing
Lauren Scruggs
How often do you hear about a Black fencing player? Especially one from Queens?
Fencer Lauren Scruggs, who attended Harvard, began her impressive career thanks to her brother’s influence. A six-time World Champion at Junior and Cadet Worlds (three individual and three team Ws), and the youngest foil fencer to ever win Junior World Champion, Scruggs secured a spot fencing for the U.S. National Team at the 2024 Olympics after having a standout three seasons with Harvard University’s women’s fencing team. After her outstanding performance on the junior circuit, the rising star accepted the challenge of playing against more experienced opponents when she first began competing at senior competitions in 2021.
In her most recent season, the 2022-2023 season, the fencer went undefeated on the season with the record of 36-0; and became 4th in the women’s World Championship and 11th overall in the 2023-2024 season. Now, entering the Paris 2024 Olympics the foil fencer is a contender to take a medal home for the US, which could make her the third US American woman to take a medal home.
Gymnastics
Simon Biles
Remember that time Simone Biles' husband said when they started dating, he “didn’t even know who she was”? As charming as that might’ve seemed, it’s just truly hard to believe, considering all the records this woman keeps breaking.
A true catch (see what I did there?), Simone Biles has become the oldest U.S. gymnast to compete in the Olympics in 72 years, at the age of 27. With four gold medals, the gymnast returns to the Olympic games with a few loose ends. Despite taking home two medals, Biles ended her run early in the 2021 Tokyo Games to concentrate on her mental health. The athlete returns now, mentally stronger, hoping to win back the gold.
The USA Women’s team is a clear favorite to win gold because the reigning Russian champions are no longer eligible to compete due to the Russian-Ukrainan war. Therefore, it’s possible Biles will not go home empty-handed. However, in the individual events, first place might be harder to obtain for the seven-time Olympian and 30 World Championships title holder, with stiff competitors Hezly Rivera, Suni Lee, Jordan Chiles, and Jade Carey vying for the gold medal.
Other Honorable Mentions:
Jordan Chiles
Rugby
Naya Tapper
If you're part of the 46% of women who like watching football: watch rugby. If you're a part of the other 54% who don't like watching football, but enjoy watching women be badasses: watch women's rugby, especially during these Olympic Games.
Five years ago, World Rugby declared former track and field star, Naya Tapper, "USA's surging star." Since then, Tapper has qualified for two Olympic rugby teams and leads the current USA team as co-captain. The first American woman to reach 100 tries (think touchdowns for football), the UNC alumni is the all-time leading try scorer for the USA Women's 7s team and inevitably one to watch during these Olympic Games Paris 2024. With insane speed, fantastic judgment, and unrelenting, showstopping tackles, Tapper dominates in a sport that is gaining popularity in the USA.
Though, the USA Women's team has a long way to go during this Olympic Games to win the gold medal. With the women's team ranking seventh in the world, they'll need to overcome teams like England, Canada, and New Zealand to even see a glimpse of gold.
Other Honorable Mentions:
Cheta Emba
Ariana Ramsey
Soccer
Sophia Smith
Sadly, it has been a while since I’ve trusted the US Women’s National Team; especially under the leadership of Vlatko Andonovski, who wasn’t a bad coach, just a bad coach for the USWNT. Nevertheless, the team has tripped, fallen, and stumbled into the arms of legendary coach Emma Hayes, and the future is suddenly looking a little brighter.
Well, that’s due to Hayes and the relentless Sophia Smith and her golden foot.
At 23 years old, Smith has been named 2022 MVP and 2023 Golden Boot winner with just four seasons under her belt. Now, she is the US women's soccer player to watch, as she has discovered a new shift in her mindset. In a recent interview with NBC, the soccer star says, "Now, I feel like I'm in a good place confidently to be like, 'I know what I can do, I know what my strengths are, I know what my weaknesses are." Armed with her newfound discoveries, the star hopes to "control [her] confidence" and lean on her strengths and weaknesses to acquire the prestigious gold medal, which has eluded the US team since 2012.
In her first Olympic Games, Sophia Smith hopes to put her name among legends Abby Wambach. Mia Hamm, and Carli Lloyd. Though, she has a lot of work ahead of her, especially considering the USA's ever-growing relentless competition, and our team's long journey to return to the top.
Other Honorable Mentions:
Crystal Dunn
Naomi Girma
Casey Krueger
Trinity Rodman
Jaedyn Shaw
Mallory Swanson
Tennis
Coco Gauff
Have y'all ever watched Foster's Home For Imaginary Friends? If not, take a second to look up Coco from the show on YouTube, and listen to how he says his name. That's what I think of when I see Coco Gauff on my television screen. Regardless of who she is playing against, regardless of their rank, and potential to be stiff competition, I cannot help but continuously repeat: Coco, Coco, Coco.
In her Olympics debut, the 20-year-old tennis champion has ambitious plans to acquire several titles and medals, stating she wants to win medals in "singles, doubles, and mixed." Currently ranked number four in the world, Gauff is a strong contender in these Summer Olympic Games and has only shown herself to be successful under the close gaze of doubters. Nonetheless, Gauff's desire to win in all three will not come easy, especially without having a mixed doubles partner. However, the hope of taking home two gold medals is not too far out of reach, with the tennis star becoming one of the best in women's and one-half of women's doubles tennis, with the highest ranking of two in singles, and one and two in doubles.
With representing Team USA, there will be inevitable comparisons to players who have come before Guaff, such as the Williams sisters. Nevertheless, after these Olympic games, I have a feeling the comparisons will finally die down, and the world, too, will begin chanting Coco, Coco, Coco.
Swimming
Simone Manuel
If you don't know who Simone Manuel is, let me tell you: She is the first Black American woman to land an individual Olympic gold medal.
Dominating in the 2016 Rio Olympic Games, Manuel has won a gold medal for the woman's 100m freestyle, and 4x100m medley, while also taking home two silver medals for 50m free and the woman's 4x100m freestyle. Four years later, in the Tokyo Games, the swimmer managed to acquire a bronze medal in the 4x100m freestyle relay, despite having been diagnosed with over-training. Following the games, the swimmer took a break from the sport and established her own foundation to support the expansion of swimming among Black communities and other marginalized groups that had been mostly excluded from a predominantly White sport.
After giving herself time to recover both physically and mentally, the swimmer is now much more prepared to go after gold in the games. Manuel plans to strive for greatness as a top contender, but she doesn't plan to do it at any cost. In her recent AP Summer Olympics article, she states, "I’ve always been very in tune with my body in regards to swimming, but I’ve just learned it’s really important to take a breath. It’s really important to not just be in tune with your body, but really listen to it.”
Track and Field
Track and field athlete Sha'Carri Richardson poses during the Team USA Paris 2024 Olympic Portrait Shoot at NBC Universal Studios Stage 16.
Harry How/Getty Images
Sha'Carri Richardson
The only thing that can stop Sha'Carri Richardson from coming home with the gold medal is Richardson herself.
At the age of 19, Sha'Carri Richardson became one of the ten fastest women in history. Two years later, the track and field star became the sixth-fastest woman of all time, the fourth-fastest American woman in history, and qualified for the 2020 Summer Olympics. Nevertheless, this feat was short-lived when the athlete tested positive for THC, which created controversy once her winning results were invalidated and she became ineligible to compete in the Olympic Games.
Nevertheless, Richardson has not let this stop her. Since 2020, the runner has won gold at the 2023 Budapest World Championships for individual and team relays and successfully defended her title in the 2024 Olympic Qualifying Games. Not to mention the star has received a multi-million dollar deal with Nike, Android, and Whoop, and a cover with Vogue. With nothing to stop her, Richardson has returned with a passion to take possession of the gold that the world has always believed has been hers. As the current title holder of the fastest woman alive, the star wants everyone to know that during these Olympic Games, she's "not back, [she's] better."
Other Honorable Mentions:
Nia Akins
Brittany Brown
Aaliyah Butler
Anna Cockrell
Vashti Cunningham
Tara Davis-Woodhall
Annette Echikunwoke
Kendall Ellis
Veronica Fraley
Tori Franklin
Rachel Glenn
Alexis Holmes
Melissa Jefferson
Alaysha Johnson
Jasmine Jones
McKenzie Long
Jasmine Moore
Keturah Orji
Jaida Ross
Raven Saunders
Grace Stark
Gabby Thomas
Juliette Whittaker
Other athletes to watch that were not mentioned: Marie Laborde (Judo), Ashleigh Johnson (Water Polo) and Chiaka Ogbogu, Jordan Thompson, and Haleigh Washington (Volleyball).
Starting July 26, check out these amazing Olympians during the 2024 Paris Olympics.
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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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