There is a thin line between self-love and weight in the entertainment industry.
However, Amber Riley is not your plus-sized heroine or your body-conscious role-model. By all means, she could be. But that's not her main agenda.
Instead, the actress and singer refuses to be boxed in by way of society's love of labels. Because, like the late Whitney once said, Miss Riley is not just one type of woman, she is every woman: a daughter, sister, lover, counselor, go-getter and friend. And in a day and age where the lines between misrepresentation and inspiration are blurred, Miss Riley wants her influence to be far from limited, and her purpose to be clear. Crystal clear.
We recently had a chance to chat with the ferociously dope and unapologetic star of Glee and The Wiz Live!, and were in awe. Amber went against the new "plus-sized rage" grain and spoke on the not-so-positive side of the "Body Positive" movement, her fears going into turning 30 and her hope for women.
All of us.
Here's what we learned:
Turning 30 was a milestone and a little added pressure
Oh God, I was so depressed for a while. Because as a woman, you always have that "marker," like, you narrated having children and you do have that conversation in your head [about kids] because people do put that pressure on you like, 'You don't have a lot of time.' I got to point where I was just like [to myself], 'Look where you are in life.' What is for you is for you. That is my mantra in life. If things are going to come, they're going to come. I'm not dead, and I don't plan on dying anytime soon.I mean, I keep my age in the back of my mind but I feel like it's okay for me to love my career and love the work that I'm doing. It's okay. I actually had all my friends come over the house and cook for my birthday and then we ate and then my friends played piano and we kind of set up speakers and then played around my house and sang. What's really cool is I actually got to sing for [Faith Evans'] Grammy nomination on my actual birthday. And then she came to my party and sang with me at my party. So I got to sing with her more than once, twice in one week. She's a legend and her voice is crazy! It was unreal. And it was so much fun. And so awesome to bring that in.
[Tweet "Look where you are in life.' What is for you is for you."]
She loved Ebony Magazine's 'Body Brigade,' cover but...
I know all of them. [Chrisette Michele, Danielle Brooks, Jazmine Sullivan, and Gabi Fresh.] I actually talked to Jazmine and face-timed her while she was at the actual shoot and saw what she had on and was like "Alright girl!" (laughs). They looked absolutely amazing.
I'll be so happy when [full-figured women covering magazines] aren't a novelty and they become the norm. They're [just now] sensationalizing being a plus-sized woman as something that is normal, because it is! There are more people who look like me than there are in the magazines. That are unrealistic and unattainable goals of what people feel beautiful body images are. You know?
[Tweet "I'll be so happy when full-figured women covering magazines aren't a novelty..."]
On Feeling Sexier with Age
You mentioned in an Instagram caption being sexy isn't about the clothes you wear, but rather, it's about confidence and how you view yourself. However, you recently took some "sexy" pictures. So, are you feeling sexier these days as you get older and embrace your curves?
Well, when I did the shoot, I talked to Casey [my stylist], who actually was the mind behind the clothing. And Casey is always telling me, 'Your body. I just love your body. And you need to show off these curves!"
In general, when you see me for the most part, I am the most covered up person because I'm like a hippie. I love staple tops and stilettos. It's just who I am. So in these photoshoots, I feel like you're supposed to be playing a character, and pushing the envelope. I figured, if I can be sexy in a full gown and covered up, I can be sexy in a body suit.
So I said you know what? This is my photo shoot. Let's see what they [the stylists] can put together and I'ma take the pictures and if I don't like them, I don't have to show anybody! It's so interesting, I just wanted to be sexy. It wasn't even for like an artistic thing. It wasn't even for like a "body positive" agenda. Even though that's how people took it. I saw the outfits and I just thought they were sexy. And cute and fly and I wanted to wear it. You know what I mean?
She feels her sexiest when....
I feel my sexiest when I'm with my spouse or my boyfriend or whatever, and I'm just in a t-shirt and sweats and he fixes my hair, or he holds my hands- that makes me feel sexy.
Interesting enough, when I finish a book and I start to jot down my notes, and what I learned from it, my intelligence makes me feel sexy, like "I just MURKED this book. I feel so smart right now." I feel really attractive right now. I think different things define sexy and what sexy is.
On why she's not completely down with the "Body Positive" Movement...
There are a couple of problems that I have with the "Body Positive" movement and people behind it. I don't believe that I have to love every single part of myself. There are things about myself that I have difficulty accepting, but it doesn't mean that I hate myself. I love myself as a whole. There are things about myself that I have difficulty accepting because I know I need to get on the ball and get started. It has nothing to do with other people's opinions. It has to do with me. It's self-improvement and things that I feel I have to improve within myself. We can't go around lying like, 'I love myself more than you think and I don't care,' and blah blah blah. No.
I can not stand that when I wear a skirt or a sundress out that I need to wear shorts because my thighs chaff. You know what I mean? So saying that to a girl but then turning around and saying "But I still love myself, I'm still fly!" Like, there are women who are size 2 that have issues with their bodies. I have skinny friends and big friends and they have the same body parts. So it's not that I'm saying "I'm perfect and everything about me is idea." I'm saying that as a whole, my body is not who I am. In general.
"I don't do a lot of interviews or magazines just about my body because that's not "just" who I am."
It is who people identify with- me as a plus size woman in this industry- because people just have to put labels on things. But as a whole, that's not who I am. I'm a writer. I'm somebody's daughter. I'm a comedian. I'm some people's counselor, I'm a therapist. I'm an actor. I'm a singer. I'm a producer sometimes. I'm a business woman. I mean, I am who I am to different people. I won't let people put me in a box. I can't accept or be okay with just "being a body." I can't accept that.
She will not accept stereotypical roles...
I don't go for certain roles. And it may piss my agents off, but I won't just go after roles. I don't think being "plus-sized" is a character; it's not a character. I don't need to "play fat." I don't sit around and talk this way so I'm not going to sit around and talk about my body in this way in a script. The whole world sees what size I am, so there is no need for me to sit and talk about it all the time.
On what she's learned from her friendship with Gabourey Sidibe...
Gabourey Sidibe is on her way to my house now and she is one of my closest friends ever. Gabourey is an inspiration to me and not just because she is a plus-sized woman. She inspires me because she is unapologetically herself in every single setting that she is in. She is authentic. And I have learned, from her, to be authentic, too, and to be me, and to take the roles that I want and to go after the roles that I want. So my authenticity and my resolve in who I am, and how real I am with myself, how I talk to myself, it keeps me from being boxed in. Because I don't see myself the way that they see me. I won't accept the way that you see me. Everything that I've done has been very strategic for my career.
On Why She Chooses the roles that she does...
I'm okay with not having an abundance of work so long as when I do take the job, it means something for my career and it means something to me. It makes it hard sometimes. My agents are probably like 'Ok, so you just said no [again]." I had a manager before that was like, 'You just keep saying no to everything,' because it was not for me! I'm not just going to say "yes" to a role for money aspect or to have something on my resume. The things that people have seen me done, they've been good things. I did a Christmas movie, My One Christmas Wish, we didn't talk about my size at all in that movie. At all. That's not what the movie was about. And I killed that role. My manager was like 'I don't think you should,' but I took it because I needed to show that I can be this size and be a leading lady. And be a love interest and it's believable.
This is what I want I want Hollywood to see me as. You have to tell them who you are. You can't let them tell you who you are, because they have a specific formula for every single type and they will box you in.
[Tweet "You have to tell them who you are. You can't let them tell you who you are!"]
The Difference Between Black Hollywood vs. White Hollywood and Being on Both Sides of the Fence
It's been a very interesting journey for sure. I've seen a whole lot. I've been on a totally different side of things. I was in predominately White Hollywood [before]. I've been the only Black character for a while that was identified as "Black." Naya [Rivera] is Black too of course. But as far as identified, I was the Black character on Glee. Naya's character identified as Latina, which she is also.
I went to a predominately White high school, so I already dealt with prejudice and people's perceptions of who you are, so I've already gone through [stereotyping]. Growing up, I learned to correct people. I've learned to do it in love, because most of it was ignorance. But being in [Glee] it was like family. It was an interesting culture. And the writers left it very open for me to say what I felt about certain things and that was a blessing for me because I got to steer my character in a very positive way. So I've been on that side. And I've been in Black Hollywood. And it's different type of embrace when you're around your own people. It is.
XO: Different as in "better" or different as in "different."
Different as in different. Being in "The Wiz" I had never been part of an all-Black cast like that and there was just something very spiritual about it. We connect in a different way. Especially with everything going on in the social climate right now. The conversations were different. I didn't feel like I had to stop a conversation or not get anything started. Because I'm very passionate. And the cast were extremely knowledgable about what's going in the world where as most people repeat what's on the news. And as we know, most things on the news, are half-truths.
Amber Riley in "The Wiz" as the Good Witch of the North.
Sitting and being able to talk to Queen Latifah, who is my personal idol, it's just different than being on a set with people who don't completely understand your experience as a Black woman. It's just different. It's like the difference between going on vacation and vacationing at home.
She's dating....
Well, you know, I am not a serial dater. I date very selectively. And there is someone I really like right now that I am talking to. But I've just learned to try and keep those things are private as possible. Not even as an actor or a "celebrity" but in general. My friends don't even know who I date, my sister does! (laughs)
On How She Defines Success
There are so many other alternatives for what success looks like nowadays and it's just not a reality for everyone and that can be discouraging, but I don't judge anybody. Live your life how you want to live your life.
[Tweet "I'm learning that everybody's journey is going to be different."]
However, for those who want an alternative approach for this world that we live in, I have something for you too. It took me a long time to get here .... and [sometimes] that's a hard pill to swallow when you think you know everything and then find out you don't! It took me a long time to get here and I'm learning that everybody's journey is going to be different.
Amen! After all, age (and weight) ain't nothing but some numbers. Cheers to moving onwards and upwards! Amber is currently gearing up to star in "Dreams Girls" in West End London this Fall, where she will be staying for the next year. The singer is also working on music in hopes of doing a mini tour by the Summer. Sounds like major "30-something" goals to us!
RELATED
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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