According To Amerie, Women Can Have It All, But With ‘Concessions’ And Sacrifices

When you hear Amerie’s name, you think of her smash hits responsible for some of the most notable R&B lyrics of the early 2000s, like “Why Don’t We Fall In Love” and “1 Thing” - including the Eve remix. But there’s one more thing about Amerie that we can add to her resume in addition to being the sound of 2006, and that’s being an author.
The “Gotta Work” singer released her debut children’s picture book, You Will Do Great Things, inspired by her son River. With the development of her then-future son’s mind at the top of her mind, Amerie would read to River while he was in the womb in an effort to not only hear the sound of his mother’s voice but to relay sweet and meaningful messages as his organs and subconscious began to form simultaneously. “Maybe there would be that kind of cadence and that kind of feel he would be familiar with when he was born,” Amerie told me retrospectively during our phone interview.
Once River was born, she continued to read to him as regularly scheduled programming when he was inside of her, but it wasn’t until she held him in the natural world that Amerie realized how much she really wanted to share with this new life. Between 14 and 16 weeks old, Amerie noticed how her son began to turn the pages of books by himself because he was already so familiar with the cadence of his mother’s reading voice - even down to the indication of when a line was done on a page. While she realized that her son was able to recognize the action of reading, something clicked in the “Why R U” singer’s head that it was just as important for her son to see himself represented in the books that she was sharing with him.
“We would have books that feature kids from all different backgrounds, but I wanted more books in which he could see himself,” Amerie told xoNecole. “I really wanted to create a very special universal message book that was also very specific to how I was feeling. I knew that I was feeling pretty much how most parents feel, but that would have that beautiful and strong message about life, and all the things that he can do, and all the great things that I am certain he's going to do, and all the love that surrounds him from the past and the present. All of those things were in a book that featured a child who looked like him. That was extremely important to me.”
Following the release of her children’s book, I caught up with the Grammy award-winning singer-songwriter about prioritizing self-love as a mother and wife, demystifying the notion that women can’t have it all, and addressing the fears of being a mother raising a Black son in America.
It’s This One Thing…About Reading
For as long as she could remember, Amerie turned to reading and the world of literature as a form of self-care and escapism from the physical beings around her. Whenever someone would ask her about her favorite hobbies, she would not hesitate to point to either the art of writing or the wonder of reading. She sees reading as a way to continue to expand her mind as an adult, to learn more about the world around her, and to "develop empathy" for new cultural backgrounds and walks of life.
In fact, she loves reading so much that she has a wall in her home dedicated to her collection of books in addition to all of the books located in her personal library, River's room, the guest room, and throughout her house. As a new author, she recognizes that the amount of vulnerability that she experiences as a writer is not equivalent to the feeling when she's writing a book.
While as a fictional author, people who may or may not like your work are not necessarily connected to you as a human being, Amerie acknowledges the powers that lie within her pen game as an author to convey messages of both society's shortcomings and beautiful beings in a children's book. "On one hand, I feel like there's safety because people could either not like the story or they will. It's no indictment on you, necessarily," Amerie explained. "However, when you write something, you really are letting people into your head. When you create these characters, because all these characters represent some part of yourself, it's really like laying yourself bare. In that way, you allow people to see a lot."
"When you create these characters, because all these characters represent some part of yourself, it's really like laying yourself bare. In that way, you allow people to see a lot.”

Felicia Lasala
The “Pretty Brown Eyes” singer believes in the power of commitment to a book, especially when you have the reader’s eyes and ears for hours to the point in which they become the character. “It's that whole holding up the mirror to society and allowing people to see it in a way that's a little bit more subliminal than someone just having an outright conversation with someone who may or may not want to have that conversation,” Amerie said. “I think you’re able to tackle more regarding life in that way.”
In comparison to her music career, Amerie notes that you can impact someone in a shorter time span than a book because a song only lasts between 3-5 minutes on average. She leans on songs as a way to curate a vibe and evoke an immediate feeling as opposed to encouraging lingering thoughts about the state of the culture and the world around us.
“You can uplift, make them melancholy, make them kind of feel sad, make them reflect, make them want to dance. You really can control. It's almost like you're hijacking a person's emotions when you're creating music,” Amerie noted excitedly as she realized the power she possessed as a Grammy award-winning singer and songwriter.
Amerie continued, “Even though you're not letting them in your head, and you do have much more of a buffer between yourself and your art, as far as people may know how you're feeling, they don't necessarily know what you're thinking about any given thing. They may, depending on what you write, but it's not necessarily a given, unlike a book, where you have all these characters running around that are all these different parts of yourselves, but they will know what you're about to a certain extent when they're listening to the music.”
Nothing Like Loving Mommy
In addition to being a singer, songwriter, and author, there are two more roles that Amerie would always put above all - and that's being a mother and wife. But how does she do it all and take time to take care of herself?
"I actually don't put myself first. That's something I'm working on," she admittedly laughed.
While she acknowledges that she doesn't make herself a priority in her life, Amerie doesn't feel the need to check herself to do so. In fact, she's become so accustomed to how things are that she's begun to accept such is life. "I'm kind of fine with that, but I do realize that I do have to make time for myself too. I certainly don't put myself first. That's not what I do at all," she told xoNecole.
When she does have a moment, Amerie pours into herself through creation and writing, whether that be literary or musical. She even noted how her son is aware of when it's time to be creative and practice solitude, but River still enjoys being around his mother and being involved in all of her activities. "My son knows mommy's writing time. That's when mommy's doing the thing that I love to do," Amerie said. While she usually doesn't record her music while River is home, she does her best to incorporate her son into whenever "mommy's creating" because "it's fun for him."
Like anyone else who may be a full-time parent, career-driven woman, or an overall on-the-go human being, alone time is essential to recharge her battery, but Amerie practices an open-door policy with her son as an exception for interruption.
"He's the most important thing. He knows that I could be writing, but if it's really important like you really need to give me kisses or you need to tell me something, you can come in. It's an open door," Amerie told xoNecole. "That's important to me that he knows that because I never want him to grow up thinking that this one thing was more important than him, and I don't think he would think that because that's not how I present things."

Felicia Lasala
Retrospectively, Amerie realized that she's only had about three or four massages since the birth of her four-year-old son, which her own husband encourages her to do more of. "The thing is, the way I handle my time is I have a lot to do, [but] I'm never going to sacrifice time from my child," she said adamantly.
Amerie continued, "Whatever I need to do, I can fit it in. We'll make it work. I'll stay up late or whatever it is, but those times are very important, like going with him to school, picking him up, family meals. Sometimes though, Mommy might have to miss dinner, and I don't like that, but [I'm] never missing bedtime because there's other certain things that for myself are important to me. "As she buckled down on her non-negotiables, she added that every parent has theirs, but she stands ten-toes down on hers, no matter how tough achieving the balance is.
"You always feel like there's a ball dropping somewhere, but my own personal thing is, I refuse to let the ball drop in the mom zone. I'm not going to do that," Amerie said powerfully. She thought back to her own parents, who she said were present in her life and encouraged her to do the best she can and always put her child first. However, she knew that it didn't mean to put herself on the back burner and not care for herself at all, but to know that child care and raising a human being is more than just cute Instagram moments and first words."It's such a beautiful gift, being a parent, and it's one that I take really seriously and that I love."
Why Don’t We Let Women Do It All?
Amerie has always been a proud multihyphenate, and she's not the first woman to do so by balancing motherhood, personal time, her professional life, and all while looking good doing it. We've seen Rihanna run her beauty empire with Baby Fenty No. 1 and No. 2 on the way, and we've seen Beyoncé be a mother of three while planning a world tour and dropping one of the best albums of the decade with Renaissance.
But why is it that we still don't have total faith that women can truly have it all? We asked Amerie, and she said that we certainly can - but with some caveats.
"I've always been a big believer in any person, and we're talking specifically about women, can have it all, but not necessarily at the same time. Because there will be concessions you have to make," Amerie explained. She continued to express that you can make sure with every fiber of your being that nothing goes wrong while you're in mommy mode. You may slow up or backlog in other areas of your life because you're not giving it that same energy or attention.
Amerie added, "Let's just say you are 'hashtag mommy-ing,' and you are able to balance your work as well because maybe you're staying up later. You're tired, but maybe you are not seeing your friends as much as you wanted to, so it's been harder to maintain more of your friendship. I do think that these things all come at a cost, and maybe you're just balancing it all, but that can be very, very difficult."
She fully acknowledged that women routinely carry a lot of the weight of parenting, both physically and emotionally, in addition to the weight of keeping their marriage alive, having friends, and keeping food on the table. In the same breath, Amerie wants women who empathize with her to know that they're doing the best they can with what they have - and it's okay to give yourself time and grace.
"I've always been a big believer in any person, and we're talking specifically about women, can have it all, but not necessarily at the same time. Because there will be concessions you have to make."

Felicia Lasala
"It's important, I think, for moms to know and women to know that you're not failing. It's very easy to see people doing things and [seeing] they're doing it well, and they're making it look so effortless, and it's just like, Well, why can't I get this right? Why am I struggling? Why am I not able to be on top of everything? And no one's on top of it," Amerie reassured. "You can't compare because you don't really know what's going on in everyone's life."
As a suggestion, the singer noted that instead of focusing on how life can be in disarray and escaping for a few moments in between, one would be better off establishing balance by picking two areas to excel in and putting them at the top of the priority list.
"Everyone has those fears. Everyone wonders if they could do it. You can do a lot more than you think. You can handle a lot more than you think, but it's not something that you have to do just because you feel like everyone does it," she encouraged first-time moms about entering the journey of motherhood. "If it's something that you feel called to do or you feel excited about, absolutely, but if you're feeling like you don't want to, then there's no need to do that. You don't have to follow anyone else's path."
Amerie added, "It is a very amazing thing, and it is a very life-changing thing. It is a very miraculous thing. Even though there are 8 billion people on this planet, the birth of a child, bringing another human being into this world, shepherding in another soul, that is a miracle every time."
For more of Amerie, follow her on Instagram @amerie. Her book, You Will Do Great Things, is out now.
Featured image courtesy of Amerie
Your December 2025 Monthly Horoscopes Are All About Surrender & Alignment
December is about letting go. We end the year with the need for more peace, reflection, and rejuvenation, and that is exactly what December is providing for us. The Sun is in Sagittarius, and anything is possible. This is the month to believe in that and to know that the universe is supporting you. With a Supermoon in Gemini as we begin the month as well, we have an opportunity to gain the closure we have been looking for this year and to wrap up old projects, ideas, and communication breakthroughs.
This is the month to make your peace the priority and let go of trying to control the way the tides are turning. Trust in your new beginning, and give yourself time to prepare for it this month.
A big part of the clarity that is coming through this month is due to Neptune going direct in Pisces on December 10, after being retrograde here since July. With Neptune now direct, we are able to see our inspiration and creativity a little more clearly, providing the perfect energy for dreams and manifestation to be built upon. The smoke is clearing, and it’s up to you to decide what you want to do with this newfound clarity that this transit is bringing. Mercury also moves back into Sagittarius on December 11, which is great for communication and clarity, and the adventures you were trying to see through at the beginning of November come around for you again with greater purpose and support.
On December 15, Mars enters Capricorn until the end of January 2026, and this is the extra push we need to make important changes and to be on the path towards greater abundance, stability, and prosperity. Mars in Capricorn takes care of business, and we have extra energy at our disposal during this time to do so. This transit is an ideal time to focus on your career or financial goals for next year and to start putting some of these plans into motion now. A few days later, we have the New Moon of the month, which will be in Sagittarius on December 19, and this is the perfect New Moon to manifest.
The energy is high, magic is in the air, and it’s all about moving forward with the new beginnings that are inspiring you and bringing you joy to think about right now.
Capricorn Season officially begins on December 21, and this earth sign energy is how we heal, gain closure, and build new foundations in our world. With Venus also moving into a Capricorn a few days later, there is something about peace, prosperity, and security that we are gaining in life and in love as we close out the year, and this is what we need right now. This month is about reflecting on what was, letting go of old hurt, and renewing. December is an ending and a new beginning in one, and there is magic in this space to be created.
Read for your sun and rising sign below to see what December 2025 has in store for you.
AriesKyra Jay for xoNecoleARIES
December is a full-circle moment for you, Aries. You are seeing the gifts in your world and have a lot of gratitude for the way things have come about for you as of late. There are culminations in your world that are providing you with more abundance, stability, and community, and you are exactly where you are meant to be this month. With the Sun in a fellow fire sign and in your 9th house of travel for most of the month, December is a good time to get out of your comfort zone, explore the world around you, and get your body moving.
Mars, your ruling planet, also makes a change and moves into Capricorn on December 15, which will fuel your inspiration and power in your career space. You are making a lot of professional progress as we close out the year; however, make sure to be more mindful of your competitive drive right now. The New Moon on December 19 is the perfect opportunity for you to create some new plans and goals when it comes to traveling, education, and where you want to gain some new inspiration in your world. Overall, this is a month of things coming together for you serendipitously.
TaurusKyra Jay for xoNecoleTAURUS
December is about trusting your intuition, Taurus. You have a lot on your mind this month, and it’s best to delegate, communicate, and allow yourself some relief by opening up to someone and not feeling like you have to hold everything in. As we begin the month, we have a Supermoon in Gemini happening in your house of income, and the plans and projects you have been building here come to fruition for you now. This is the time to gain clarity on your financial world and to take a look at what spending habits you want to let go of here as well.
With Venus in your 8th house of shared resources for most of the month, you are doing a cleanse on your commitments, partnerships, and business ventures. You are taking a look at what you want to dedicate yourself to in the future, and what commitments you may need to let go of now in order to be in the space you truly want to be, both financially and within some of your relationship dynamics. Before we end the month, we have a New Moon in this same area of your chart, and it’s time to look at the opportunities that are presenting themselves and to trust your internal guidance system to lead you forward.
GeminiKyra Jay for xoNecoleGEMINI
You are moving forward fearlessly this month, Gemini. December is your month of love, passion, and dignity, and you are owning the light that you shine. We begin the month with the last Supermoon of the year, happening in your sign, and you are stepping up to the plate. You are showing up, owning how much you have grown this year, and allowing yourself to heal while also acknowledging that you have done your best and you deserve to have fun in the midst of the changes you are creating.
Mercury, your ruling planet, is officially out of retrograde, and you can use this energy to the fullest potential now. With Mercury in your 7th house of love, it’s time to speak from the heart and to talk about the things that matter and that are inspiring you right now to your loved ones. You never know what kind of epiphanies you may have when you open up the conversation to others. Before the month ends, you have a New Moon in this same love area of your chart, and this New Moon is all about manifesting romance, commitment, and abundance in your world.
CancerKyra Jay for xoNecoleCANCER
December is an opening for more love, more joy, and more freedom in your life, Cancer. You have come to a place where you hold so much gratitude in your heart for where you are today and where your heart is shining, and things come together for you with more ease right now. With the Sun in your 6th house of health, work, and daily routines for most of the month, you are getting your ducks in a row while also putting more energy and effort into taking care of yourself, your priorities, and your well-being. This month surprises you in many ways, and it’s because you are showing up.
Mars and Venus both move into your house of love, relationships, marriage, and abundance this month, and you are making strides in your love life. You have both of these opposing forces on your side and are being recognized for the love you are while also receiving the love you want. This month, overall, is about focusing more on the positives in your world and letting your heart have its joy. Before December comes to an end, there is a New Moon in Sagittarius, and this is the perfect opportunity to create the plans you want to see through next year, especially when it comes to your work life, colleagues, business ventures, and health.
LeoKyra Jay for xoNecoleLEO
The scales of karma are balancing, and they are balancing in your favor this month, Leo. December is your month of truth, and of seeing it clearly in your world. The Sun is in your house of romance, pleasure, and happiness for most of the month, and it’s time to relax, be in the present moment, and allow what is meant to be, to be. With a Supermoon in your 11th house of manifestation as December begins, this is a powerful month for seeing your dreams come to fruition, and for feeling like the intentions you have set this year are finally here for you now.
Mars also moves into your 6th house mid-month, and this is the perfect energy to have to move into the new year. You have extra energy at your disposal right now and are feeling fearless with what is possible for you and your daily routine. Before the month ends, we also have a New Moon in a fellow fire sign, Sagittarius, and this is a breakthrough moment for you and your heart. December, overall, wants to show you how loved and supported you are and will be doing so in magical, unexpected, and concrete ways.
VirgoKyra Jay for xoNecoleVIRGO
December is a month of victory, Virgo. You are showing up and experiencing some new successes in your world that move you forward on your path in life. With a Supermoon in your 10th house of career as we begin the month, the effort and intentions you have made this year come into full bloom, and you are being recognized for who you are and the good work you have done. This month is all about showing up and allowing yourself to be seen and loved, knowing that you deserve the support and opportunities you are receiving.
Mars moves into Capricorn on December 15, which brings the passion and excitement into your love life, hobbies, and little pleasures in life that light you up. You want to have fun this month and are going to be walking into the new year with this fearless, happy, and spontaneous energy within you. Before the month ends, Venus also enters Capricorn, and in this same area of your chart, you have a lot to look forward to and believe in right now. Overall, December wants you to be happy and will be doing everything possible to make that happen for you. This is your month to shine, Virgo.
LibraKyra Jay for xoNecoleLIBRA
December is a month of opportunity for you, Libra. New doors open, and you are financially making breakthroughs this month because of it. December begins with a Supermoon in your 9th house, and you are getting a clearer view of where you have been making strides in your life and how it has all brought you here to this present moment of freedom. This month is showing you what happens when you are fearless with your purpose and when you believe in yourself and what you are worthy of.
Moving further into December, Mars moves into your 4th house of home and family mid-month, and you are closing out the year in your safe spaces. You are spending more time with your loved ones and taking the time to quiet your mind and listen to what your heart has been telling you. Before the month ends, we have a New Moon in Sagittarius, happening in an area of your life that deals with communication. This is a great time for getting the answers you have been looking for and for feeling more clear-headed and confident about the decisions you are making as you move into the new year.
ScorpioKyra Jay for xoNecoleSCORPIO
Patience is a virtue this month, Scorpio. December is all about remaining patient and vigilant with what you are creating in your world, and knowing that the universe has your back. It’s time to be reminded of the power of hope, and this month is an opening to greater clarity in your life. There is a lot of energy in your financial zones right now, and this is providing you with new opportunities and new insight; however, the speed at which things come about for you may feel daunting. Keep your head up and eyes focused on what you want and know that you are more than worthy of receiving it.
With Mercury in your 2nd house of income this month, December is a good time to plant new seeds and to think about where you want to be financially a month from now or even a year. This month is asking you to think bigger and to think more long-term so that you can set the appropriate plans into motion now. We also have a New Moon in your house of income before the month ends, and this is when you will see more of your dreams come to fruition in this area of your life, and have more opportunities to build. Overall, December will be teaching you a lot, Scorpio.
SagittariusKyra Jay for xoNecoleSAGITTARIUS
Sagittarius Season is here, and there is a lot in store for you this month, Sag. December is all about what you are dedicating yourself to. It’s about setting your intentions and putting the work in to back up your dreams, and about getting things in order so that when the new beginnings come, you are ready for them. The Sun and Venus are in your sign for most of this month, and there are a lot of eyes on you right now. You have the potential to create a new beginning for yourself, and it’s time to invest in yourself, your love life, and your dreams.
Mercury moves into Sagittarius on December 11, and this is giving you another opportunity to see through some of the plans that you had initiated in November. Mercury was retrograde in your sign last month, and there may have been some disruptions to your vision and plans for the future, and now this energy is turning around for you. Before the month ends, we also have a New Moon in Sagittarius, and you are walking through new doors fearlessly. You are catching others by surprise by your growth this month, and you are thinking a lot about your purpose, future, and plans for the new year.
CapricornKyra Jay for xoNecoleCAPRICORN
December is all about the vision, Capricorn. You are moving through a lot of changes and transformations this month, yet they are giving you a chance at a new beginning in the process. You are focused more on the future and what goals you want to manifest for yourself right now, and are ready to let go of what hasn’t been working for you. With the Sun in your 12th house of closure for most of December, this is your time for healing, but remember, healing doesn’t have to be isolating or boring; you can thrive while you renew, and you are this month.
Mid-month, the excitement picks up for you, and you are feeling more energized than you have in a while. Mars moves into Capricorn until the end of January 2026, and you are being proactive with your goals, intentions, and passions. You are a force to be reckoned with this month, and you are making things happen for yourself with confidence. Capricorn Season officially begins on December 21 this year, and this is definitely speeding up your healing process. You are breaking free from what was, and with Venus also moving into Capricorn before the month ends, you are leaving this year in high spirits and with love opening a new door for you.
AquariusKyra Jay for xoNecoleAQUARIUS
December is all about community, creativity, and manifestation, Aquarius. This is the month to work together with others to help bring your dreams to life. You are in a space of inspiration, empowerment, and beauty, and are creating more of this energy around you and in your world. Look out for what support comes your way this month and know that you don’t have to do everything alone to succeed. With the Sun in your 11th house of manifestation and friendship, your intentions are coming to fruition, and it’s time to celebrate with the people you love and to own how far you have come this year.
On December 19, we have a New Moon in Sagittarius, lighting up your life in all of the best ways possible. This is your New Moon of freedom, victory, and magic, and you are seeing new beginnings appear that you were once just hoping for. Before the month comes to an end, Venus moves into your 12th house of closure, and after an active and successful month, you are ready to relax, heal, and give your heart some of the attention it has been asking for. You are moving into the new year with the need to release and renew what hasn’t been working in your relationships, and you are finally ready to.
PiscesKyra Jay for xoNecolePISCES
December is a big month for you, Pisces. You are making some huge accomplishments this month, and are feeling like everything you have been through this year has been worth it for these moments that are coming to fruition for you now. The Sun is in your 10th house of career and reputation for most of the month, and this is where a lot of your focus is right now. You are claiming your successes and putting yourself out there in ways that not only serve you, but that inspire others as well.
Neptune officially goes direct on December 10, after being retrograde in your sign since July, and you are finally seeing things a little more clearly. You are feeling renewed inspiration and passion in your life, and your intuition is your strongest asset right now. Before December comes to an end, we also have a New Moon in your 10th house of career, and what happens now not only changes things for you in the present, but it also opens new doors and what is possible for you in the new year as well. Overall, you are on top of your game this month and are owning the joy and empowerment you feel.
Featured image by Kyra Jay for xoNecole
I already know that this one is gonna hurt a few feelings. The reason why I say that is because, if there is one thing that (many) folks are going to take if they are looking to get a good night’s rest, it’s melatonin, chile.
How do I know? Well, aside from the fact that some people in my own world are hooked on it, it’s also been reported that as many as 27 percent of Americans rely on this particular supplement to catch themselves some nightly zzz’s. That’s why, when I peeped that a particular study about melatonin was damn near viral, I decided that I absolutely needed to use my side of cyberspace to get the word out.
You see the title of this piece. Unfortunately, it is not an exaggeration. If you give me a moment, I will try to explain what is going on and how you should move, going forward, if melatonin is something that you have been relying on in order to get a good night’s rest.
What Is Melatonin?
GiphyOkay, so what exactly is melatonin? It’s actually a hormone in your system that your body produces in order to regulate your circadian rhythm/sleep cycle. Since melatonin tends to kick in 1-3 hours before you turn in at night, that is actually why “losing an hour” (of sunlight) during this time of the year (check out “Is The Drama Of The One-Hour Time Change All In Your Head?”) can throw off your sleep patterns a bit.
If your body doesn’t seem to have enough melatonin naturally, you might find yourself taking a melatonin supplement in order to increase your melatonin levels, although it should go on record that melatonin is also used to treat seasonal depression; a form of reflux disease (GERD); migraines and headaches; fibromyalgia, and even certain types of anxiety. Melatonin also has a reputation for helping to regulate menstrual cycles and slow down the aging of skin and hair. Something else to keep in mind? When melatonin is in supplement form, oftentimes, it is synthetic, which means that it is made in a lab.
Okay, so clearly, melatonin is needed and, as a supplement, it has its benefits.
Then there is the other side of the story. One that just recently came out.
Why Is the Supplement Currently a Cause for Alarm?
GiphyGeeze. There really is no telling how many times I have shared one of my all-time favorite quotes in my content here: “The excess of a virtue is a vice.” Aristotle is the author and it is so very true — including when it comes to melatonin usage. Because here’s the deal: If you are relying on a melatonin supplement to get some sleep, it’s important to note that most health experts say that you shouldn’t take it for more than 1-2 months, tops.
One reason is because melatonin shouldn’t be a “solution” to your sleep problems, so if you can’t get rest without it after several weeks, it really is time to see your doctor. Another reason is because melatonin supplements do have some potential side effects including nausea, vomiting, irritability, restlessness and disorientation. And then there is what has recently come out about it: the possibility of heart failure and even death.
Wild, right? Here’s the deal about that. Did you know that, according to the American Medical Association, the FDA doesn’t regulate most supplements? So, in the case of melatonin, specifically, while one brand might contain a certain amount of it, another may have a ton more. And when someone uses melatonin, consistently, for 12 months or more, they put themselves at a whopping 90 percent increase of heart failure over those who don’t take the supplement at all (the same goes for individuals who have two melatonin prescriptions filled within 90 days of each other vs. those who don’t). Something else to keep in mind? People (involved in the study) who took melatonin were 3.5 times more likely to be hospitalized for heart failure than those who don’t use the supplement too.
Since this is relatively new research, experts are trying to get to the root of why all of this is the case; however, one cardiologist did say that sometimes insomnia itself is the result of an underlying health issue; sometimes one that has to do with one’s heart. So, taking melatonin might further mask a health problem that needs to be immediately addressed. Sleep apnea is one that he mentioned.
These are pretty alarming results, no doubt. Now does this mean that you should avoid melatonin like the plague altogether? Eh. It’s more like you shouldn’t be using it for more than a couple of months. You should talk to your doctor if you are “treating” your sleep issues with it. And it’s always best to find more natural approaches to getting things that you need into your body. When it comes to melatonin, specifically, I’ve got a few ideas.
Other Ways to Get More Melatonin into Your System
GiphyOkay, so what are some other approaches to getting melatonin into your body?
Eat foods that are high in melatonin. Some of them include almonds, fish, milk (which is why a cup of warm milk tends to help), mushrooms, grapes, pineapples and eggs.
Stay in the light as much as possible during the daytime. Something that I like is for it to be rainy, dark and cold (whatever haters — LOL). That’s why I had to adjust the twinkle lights in my living room during the daytime because your natural melatonin levels react to darkness. So, if you’re in the dark all day, that can have your levels all over the place come nightfall.
Make sure that your room is hella dark. Remember what I just said about darkness? Well, even dim light can suppress your melatonin levels. This includes your phone’s screen, okay? So, when it’s time to go to sleep — the darker your room is, the absolute better.
Go easy on the java. It doesn’t really make sense to drink coffee at night since it’s a stimulant; however, even if it’s your jam throughout the day, 1-3 cups should be your limit and definitely earlier in the daytime. The reason? Some studies reveal that caffeine has a way of lowering your natural melatonin levels.
Have more sex. I don’t know too many people who don’t have a GREAT night’s sleep after sex. One reason why is because certain hormones within the body increase during the act; one of them is — yep, you guessed it — melatonin.
5 Other All-Natural Sleep Supplements to Consider
GiphySo, now that we’ve unpacked the current issue with melatonin supplements, if you’re wondering if there are any other sleep-based alternatives for you to consider, the answer is “yes” and here are a few of ‘em.
1. Magnesium. Something that I am forever going to be a fan of is the combination of magnesium, calcium and zinc. All work together really well to calm your nerves, so that you can sleep more soundly. When it comes to magnesium, specifically, it helps to regulate your natural melatonin levels while also relaxing your muscles, so that the quality of your sleep improves.
2. Vitamin D. Vitamin D makes the list because there are studies which say that vitamin D deficiencies are linked to certain sleep disorders. This makes sense when you factor in that vitamin D helps to create natural melatonin, it helps to keep your circadian rhythm where it needs to be and it also reduces bodily inflammation (which can also affect sleep patterns).
3. CBD Oil. Although the FDA doesn’t (currently) consider CBD oil to be a supplement, it tends to be marketed as one which is why it also made the list. Since cannabidiol (CBD) is widely used for to bring relief to pain and anxiety, that is why many enjoy using it as a sleep agent as well.
4. Roman and German Chamomile. Did you know that there are different forms of chamomile? Well, the ones that help with sleep (most) are Roman and German. That’s because both contain a flavonoid called apigenin that has a sedative effect to it. When it comes to this suggestion, individuals oftentimes prefer it in tea form.
5. Glycine. If you’ve never heard of glycine before, it’s an amino acid. When it comes to sleeping, a lot of people like it because it’s been proven to help you fall asleep faster, it soothes your muscles and joints and it also helps you to stay asleep once you fall asleep.
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I know that reading something like this can potentially freak you out. Again, if you’re not downing melatonin like candy and you’re not on it for months and months at a time, you should be fine. If you are on edge, hit up your doctor; they will be happy to explain things further and deeper, I’m sure.
In the meantime, if melatonin is your thing — moderation, please.
After all, the supplement was supposed to be a temporary “fix.” Never a permanent cure.
Which is really what the study is reminding us of.
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