Melatonin is one of the most popular supplements for people who struggle to sleep, but I found that my body did not react well. The few times I took any amount of melatonin, I felt groggy and “hungover” for hours the next morning.
At first, I attributed this to just being tired or having a bad night’s sleep (hence the need for melatonin). But after a while I realized I felt the same every time I took it, and I decided that melatonin wasn’t for me. In the meantime, I have found sleep supplements that work better for me overall.
Below, Josh Ax, clinical nutritionist and co-founder of Ancient Nutrition, explains why melatonin can give you a hangover and how to prevent it. Plus, he’ll share the best melatonin alternatives if you decide it’s not for you.
Melatonin takes about an hour to work and lasts about five hours, according to Axe.
Getty Images
3 sleep supplements to try instead of melatonin
If you have a similar reaction to melatonin, how do you find a natural sleep aid that doesn’t make you groggy? Ax recommends the following sleep supplements the next time you need help catching the z’s.
- Adaptogenic herbs: “Adaptogenic herbs like ashwagandha and kava help your body cope with stress and support your nervous system. They can also reduce the release of cortisol, which is a stress hormone that can disrupt sleep,” says Axe. .
- Magnesium: “Magnesium is an electrolyte mineral that can have calming effects and can reduce muscle tension and headaches,” he says.
- CBD or CBN: “CBD oil, made from the hemp plant, is not psychoactive but has calming and soothing effects,” explains Axe. CBN is a type of cannabinoid which is used in more sleep supplements as it is the most sedating compound found in cannabis, according to Sandland Sleep.
Behind the Melatonin Hangover
Melatonin is a hormone which is produced naturally in the body, and it helps tell you when to sleep and when to wake up. It is believed that taking melatonin improves sleep because it can help your body produce more hormones.
“Melatonin is generally considered safer to use than other sleeping pills and less likely to cause side effects such as daytime dizziness the next day. That being said, taking too much and taking it too late at night or in the middle of the overnight could cause its effects to linger the next day,” says Ax. “Melatonin sustained-release tablets can also linger in someone’s system and cause side effects in some cases.”
Although melatonin is different from sleeping pills and considered generally safe, some people may simply not tolerate it well. “For reasons related to people’s metabolism and possibly genetics, some might be more prone to experiencing melatonin side effects, such as nausea or low energy,” Axe says.
How to Prevent a Hangover With Melatonin (Besides Not Taking It)
If you experience side effects like drowsiness the next day when taking melatonin, does that mean you should never take it? According to Axe, you might be able to try some tweaks first. For starters, he says to avoid taking it in the middle of the night. “After taking melatonin it starts working in about an hour and lasts about 5 hours in your body, so taking it in the middle of the night isn’t the best idea if you want to wake up feeling energized. “, he explains.
“Try taking a low dose to start with, about 60 minutes before sleep, and avoid sustained-release melatonin if that seems to apply to you,” he advises. According to National Sleep Foundationa low dose is generally considered 0.5mg and 5mg is on the higher side.
For those who take melatonin daily, Ax says it doesn’t hurt to take a break once in a while. “It’s usually meant to be taken for short periods of time, like several weeks or months, but not continuously forever (unless you’re working with a doctor),” says Axe.
“That being said, it’s not known to be addictive, so taking it longer may not be a problem unless you experience side effects,” he says.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.
