Key TakeawaysMany people take melatonin in doses much higher than the body naturally produces, leading to potential side effects.Higher doses of melatonin may cause uncomfortable symptoms like headaches, grogginess, and disorientation, known as a “melatonin hangover.”Most melatonin supplements on the market have much higher doses than marketed.

Key Takeaways

Many people take melatonin in doses much higher than the body naturally produces, leading to potential side effects.Higher doses of melatonin may cause uncomfortable symptoms like headaches, grogginess, and disorientation, known as a “melatonin hangover.”Most melatonin supplements on the market have much higher doses than marketed.

Melatonin use among adults has increased fivefold in the last two decades.Many take it to help realign their sleep schedule after jet lag or working night shifts, while others use it to manage insomnia.

However, experts warn that many people taketoo much melatoninor take it for the wrong reasons.

Some people experience uncomfortable side effects the next day, such as headaches, daytime sleepiness, dizziness, mood changes, upset stomach, intense dreams, disorientation, or confusion—an experience known as a “melatonin hangover” on social media.

“People think of it as a sleep aid,”Ellen Wermter, FNP, DBSM, a nurse practitioner and behavioral sleep medicine specialist with the Better Sleep Council, told Verywell. “But it’s really not. The amounts our brains make are very, very small, and the amounts that are sold are much larger.”

Here are a few things you can do to avoid a melatonin hangover.

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Reduce the Dosage

The body naturally produces around 0.3 milligrams a day to regulate the sleep-wake cycle.However,most melatonin supplements contain at least 3 mg or even higher.

If you’re experiencing melatonin hangovers, consider cutting back on your dosage. Higher doses can increase the likelihood and intensity of next-day side effects.

There is some concern that taking too much melatonin may disrupt the body’s natural production of the hormone, but research in this area has been inconclusive, saidMichelle Drerup, PsyD, director of behavioral sleep medicine at the Cleveland Clinic Sleep Disorders Center.

If you want to take melatonin, you should “try to get less than a milligram if you can,” Wermter said.

Another challenge with finding the correct dose is that melatonin is regulated as a dietary supplement. It doesn’t go through the same rigorous testing as medications, so it’s hard to know what’s in the melatonin supplements on store shelves or how much melatonin they really contain.

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Switch Brands

Since melatonin isn’t well-regulated in the United States, you may be taking more melatonin than is advertised on the bottle. Before picking a new brand, do some research.

“It is essential to choose a reputable brand to ensure that the supplement is pure, properly dosed, and free from contaminants,” Drerup said. “Look for [independent] testing and certification.”

“These organizations test supplements independently of the manufacturer,” Drerup said.

Another tip, she said, is to “choose brands with transparent ingredient lists. Look to see that it contains only melatonin without unnecessary fillers, additives, or allergens.”

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Consider Alternatives

Melatonin is not a long-term fix. “Typically, melatonin can be safe and useful for occasional short-term use, such as when you are adjusting to a new time zone or shifting work schedules,” Drerup said. “The research in this area is still somewhat inconclusive, but taking melatonin daily or over a longer period of time may have some potential negative implications.”

Melatonin can also interact with birth control pills, which can contribute to a melatonin hangover, Wermter said. “Oral contraceptives make melatonin be eliminated more slowly, so that [can cause] you to feel groggy the next day,” she added.

Other supplements—such asvitamin Dand amino acids—have been linked to better sleep.However, experts emphasize that supplements shouldn’t be the first thing you try if you’re having a hard time getting enough rest, as they can cause unpredictable side effects.

Maintaininggood sleep hygienecan be the first step in improving your sleep quality: keep a consistent bedtime, create a cozy sleep environment, and avoid screens before bed.

If sleep deprivation starts to impair your day-to-day functioning—or if you experience symptoms like frequent loudsnoring, interrupted breathing, and gasping for air during sleep—consult a healthcare provider, as these could indicate a more serious health problem.

What This Means For YouIf you use melatonin to help with sleep, be cautious about the dosage. Experts suggest sticking to doses under 1 milligram and using melatonin only occasionally. It’s also important to choose trustworthy brands that offer independent testing to ensure you are getting a safe and accurate product.

What This Means For You

If you use melatonin to help with sleep, be cautious about the dosage. Experts suggest sticking to doses under 1 milligram and using melatonin only occasionally. It’s also important to choose trustworthy brands that offer independent testing to ensure you are getting a safe and accurate product.

5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Use of melatonin supplements rising among adults.Icahn School of Medicine at Mount Sinai.Melatonin.Food and Drug Administration.Dietary supplements.Chan V, Lo K.Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis.Postgrad Med J. 2022;98(1158):285-293. doi:10.1136/postgradmedj-2020-139319National Heart, Lung, and Blood Institute.Sleep apnea symptoms.

5 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health.Use of melatonin supplements rising among adults.Icahn School of Medicine at Mount Sinai.Melatonin.Food and Drug Administration.Dietary supplements.Chan V, Lo K.Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis.Postgrad Med J. 2022;98(1158):285-293. doi:10.1136/postgradmedj-2020-139319National Heart, Lung, and Blood Institute.Sleep apnea symptoms.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Institutes of Health.Use of melatonin supplements rising among adults.Icahn School of Medicine at Mount Sinai.Melatonin.Food and Drug Administration.Dietary supplements.Chan V, Lo K.Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis.Postgrad Med J. 2022;98(1158):285-293. doi:10.1136/postgradmedj-2020-139319National Heart, Lung, and Blood Institute.Sleep apnea symptoms.

National Institutes of Health.Use of melatonin supplements rising among adults.

Icahn School of Medicine at Mount Sinai.Melatonin.

Food and Drug Administration.Dietary supplements.

Chan V, Lo K.Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis.Postgrad Med J. 2022;98(1158):285-293. doi:10.1136/postgradmedj-2020-139319

National Heart, Lung, and Blood Institute.Sleep apnea symptoms.

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