3 Sleep Supplements That Won’t Make You Groggy the Next Day

Melatonin is considered one of the most popular dietary supplements for individuals who struggle to sleep, however I’ve discovered my physique would not react properly to it. The few instances I’ve taken any quantity of melatonin, I’ve felt groggy and “hungover” for hours the subsequent morning. 

At first, I chalked it as much as simply being drained or getting a crappy evening’s sleep (therefore, needing the melatonin). But after some time, I noticed I felt the identical means every time I took it, and I made a decision melatonin’s not for me. In the meantime, I discovered some sleep dietary supplements that work higher for me total.

Below, Josh Axe, a medical nutritionist and co-founder of Ancient Nutrition, shares why melatonin could make you’re feeling hungover and easy methods to stop that impact. Plus, he’ll share the finest melatonin options for those who determine it isn’t for you. 

Melatonin supplement on bedside table

Melatonin takes about an hour to work and lasts for about 5 hours, based on Axe.

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3 sleep dietary supplements to strive as a substitute of melatonin

If you may have an identical response to melatonin, how do you discover a pure sleep help that does not make you’re feeling groggy? Axe recommends the following sleep dietary supplements subsequent time you need assist catching z’s.   

  • Adaptogenic herbs: “Adaptogenic herbs like ashwagandha and kava assist your physique address stress and assist your nervous system. They also can decrease cortisol launch, which is a stress hormone that may disrupt sleep,” says Axe.
  • Magnesium: “Magnesium is an electrolyte mineral that may have calming results and may cut back muscle stress and complications,” he says.
  • CBD or CBN: “CBD oil, constructed from the hemp plant, is nonpsychoactive however has calming and pain-soothing results,” says Axe. CBN is a type of cannabinoid that’s being utilized in extra sleep dietary supplements because it’s the most sedative compound present in hashish, according to Sandland Sleep.

Behind the melatonin hangover

Melatonin is a hormone that is produced naturally in the physique, and it helps let you know when to sleep and when to get up. Taking melatonin is believed to enhance sleep as a result of it could actually assist your physique produce extra of the hormone. 

“Melatonin is usually considered safer to make use of than different sleep drugs and fewer more likely to trigger unwanted effects comparable to daytime grogginess the subsequent day. That being mentioned, taking an excessive amount of and taking it too late at evening or in the center of the evening would possibly trigger its results to linger into the subsequent day,” says Axe. “Continuous launch melatonin tablets may also linger in somebody’s system and result in unwanted effects in some circumstances.” 

Even although melatonin is completely different from sleep drugs and thought of usually protected, some individuals merely might not be capable to tolerate it properly. “For causes associated to individuals’s metabolisms and probably genetics, some could be extra vulnerable to experiencing unwanted effects from melatonin, comparable to nausea or low vitality,” says Axe.

How to forestall a melatonin hangover (moreover not taking it)

If you expertise unwanted effects like next-day drowsiness while you take melatonin, does that imply it’s best to by no means take it? According to Axe, you would possibly be capable to strive just a few changes first. To begin, he says to keep away from taking it in the center of the evening. “After you are taking melatonin it begins working inside about an hour and lasts for about 5 hours in your physique, so taking it in the center of the evening is not the finest thought if you wish to get up with vitality,” he explains.

“Try taking a low dose to begin, taking it about 60 minutes earlier than sleep and skipping steady launch melatonin if this appears to use to you,” he advises. According to the National Sleep Foundation, a low dose is usually thought of 0.5 mg and 5mg is on the larger aspect. 

For those that do take melatonin day by day, Axe says it would not harm to take a break from it once in a while. “It’s usually meant to be taken for brief durations of time, comparable to a number of weeks or months, however not constantly eternally (except you are working with a physician),” says Axe.  

“That being mentioned, it is not identified to trigger dependency, so taking it for longer might not be an issue except you expertise unwanted effects,” he says.


The data contained on this article is for instructional and informational functions solely and isn’t meant as well being or medical recommendation. Always seek the advice of a doctor or different certified well being supplier relating to any questions you might have a few medical situation or well being aims.

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