Is Melatonin Making You Groggy? Easy Way To Solve The Melatonin Hangover

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trying to wake up with a melatonin hangover

A melatonin hangover may be a result of the supplement. This is a common occurrence when you are first starting to supplement with melatonin and may be due to dosages and the bodies levels of melatonin, factoring in age and weight and height.

Melatonin has become one of the most commonly used prescription drugs to help you get more sleep. Melatonin is a hormone produced in the pineal gland when the body senses darkness.

I was tossing and turning all night, my broken sleep wake cycle was getting me down and I wanted better sleep now! Does this sound familiar to you?

So… I tried melatonin in an attempt to get better sleep and fall asleep faster. The first time I took the supplement, I woke up in the morning feeling almost groggy with slight headaches the next day for hours, but why?
In my search for a more natural sleep aid, I thought boosting my melatonin production may be the answer to a good night’s sleep.

According to the CDC (centre for disease control), research suggests the incidence of adults who reported a short sleep duration have anywhere from 36.6% to 47% depending on population1. While it doesn’t take into account sleep disorders, you can see that anywhere from one third to almost half of people in the US are not getting adequate sleep. Based on data from 2020.

We’ll discuss how melatonin supplements might be effecting you and giving you that dreaded hangover feeling, so let’s get into it!

What Are Melatonin Hangovers?

A melatonin hangover may be triggered by the supplement. This may cause sleepiness, headache, and sometimes nausea. It often occurs despite melatonin being taken at night too early or in too high of a dosage. Ironically, side effects caused with Melatonin may result from disturbed sleep cycles, our goal is to IMPROVE sleep!

The use of melatonin may affect sleep and wake patterns and may cause migraine headache symptoms or a nauseated feeling.

Check out this youtuber as she shares her experience with melatonin and how it effected her:

How Do I Know If I’m Taking Too Much Melatonin?

Melatonin is a hormone and can come in either synthetic or natural form. They can either be chewable, pills, liquid or patches in delivery. You can find continuous release melatonin tablets (aka prolonged release) or immediate release. There are no offical guidelines as to how much to take, however, it is advised to take anywhere from 1-5mg is considered an effective dosage. According to the National Center for Complimentary and Integrative Health melatonin is safe to take in short term usage for most people, however, long term research is sparse.

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Here are some recommended melatonin dosages as per age group:

Pregnancy and breast feeding: Recommendations suggest that you consult a physician as the research for pregnancy and breast feeding is limited.

Older adults: As we age, our natural levels of melatonin decline2 meaning that we may need some supplementation to ensure we stay asleep longer at night. The meta-analysis previously referenced took a look at 16 studies with dosages varying from 0.1 to 50mg per kg administered orally. The studies looked at older adults between 55 to 77 years old. The research recommended starting with the lowest immediate release dosage to best replicate the normal physiological circadian rhythm whilst avoiding a prolonged blood level of melatonin. This could aid in preventing melatonin hangover.

Children and adolescents: Our advice is to consult with a doctor, however, children seem to be tolerant of dosages between 1-5mg of melatonin. Although, in saying that, the vast majority of children and adolescents are managed with behavioural therapy alone, reducing use of sleep medications and should be the first line of therapy according to UpToDate which looked at over several studies. Children with significant difficulty staying asleep may be considered for pharmacological intervention.

Pre-school (3-5 years old) – 1 to 2mg

Elementary age (6-12 years old) – 2 to 3mg

Adolescent age (13+) – up to 5mg

It is important to note that the FDA does not regulate health supplements. Meaning that a melatonin supplement is not officially approved for any management of sleep disorders. However, sleep medication usage of melatonin receptor agonists such as ramelteon and tasimelteon are approved and can be prescribed by doctors.

Here is the melatonin we liked and found to avoid melatonin hangover: (5mg dose)

Our pick
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11/21/2023 04:28 pm GMT

If you don’t like tablets, maybe these gummies are for you to avoid a melatonin hangover! (5mg dose)

Our pick
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11/22/2023 09:39 am GMT

I’ve tried a lower dosage and it still makes me feel sluggish or hungover!

In our quest to fall asleep fast we will try nearly anything but not to the detriment of our body and brain. Sleep is a crucial part of daily life so finding something that works for you is important.

There are a few different treatment options to enhance your sleep, that may not cause that drowsiness associated with melatonin.

  1. Foods that promote sleep: Having a large meal before bed can interrupt your sleep cycle, however, incorporating foods with higher levels of tryptophan or serotonin. Having high carbohydrate foods like whole grain oats, brown rice, quinoa or corn.

  2. Calcium supplements: A calcium deficiency may decrease REM state and effect your sleep.

  3. Magnesium supplements: Some research has shown a correlation between blood levels of magnesium and improved sleep quality and depth. This research done may suggest a correlation between higher magnesium levels in certain parts of the brain may improve sleep quality.3

  4. Valerian root: This is taken from the valerian plant, these roots contain oils which may have a calming effect on the body allowing you to fall asleep fast.

  5. Essential oils: Essential oils may have a calming effect on the mind and allow you to achieve a more calm state and reduce stress which may be a contributing factor in your lack of sleep at bedtime.

So, What Do I Do Next?

After reading through this article you should have an understanding of what is a melatonin hangover and what you can do to prevent it or what can you do instead of taking melatonin. The best solution is to decide on the one you are most comfortable with and achieves the best result for you as an individual. Starting with a lower dose and building into whats safe for you may help you feel much better when you get up in the morning without a melatonin hangover!

The research:

  1. https://www.cdc.gov/sleep/data_statistics.html

  1. https://pubmed.ncbi.nlm.nih.gov/24802882/

  2. https://pubmed.ncbi.nlm.nih.gov/11080083/