Daytime sleepiness or grogginess The popular use of melatonin is to make you sleep. However, this sleepiness can carry on into the following day. Daytime sleepiness is when you feel the need to fall asleep despite wanting to be awake. This is the most common side effect people experience when taking melatonin.
Melatonin supplements are fast-acting sleep aids that can last up to five hours.
Some people who take melatonin experience side effects. One of the most common and challenging side effects of melatonin use is drowsiness in the morning.
On average, melatonin takes effect within 30–60 minutes. OTC melatonin can stay in the body for 4–10 hours, depending on the dose and formulation. People should avoid taking melatonin at or after their intended bedtime. Doing so can shift their sleep-wake cycle and lead to daytime sleepiness.
Supplemental melatonin can cause grogginess, dizziness, and a number of other side effects—especially when it's taken in high amounts too close to bedtime. Taking it in smaller doses at least an hour before bed should help minimize these, though you still don't want to take the hormone for an extended period of time.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term.
How long does 5mg melatonin last? If you take melatonin as a 5mg tablet, you can expect the effects to last for about five hours.
Irritability Too much melatonin can also affect mood. You may feel cranky, anxious, or have periods of depression.
This shows that an increase in the melatonin levels leads to a subsequent decrease in energy levels.
Melatonin vs Magnesium for Sleep
Magnesium helps regulate muscle relaxation, hormone production, inflammation levels, and energy metabolism, all contributing to better sleep quality. Meanwhile, melatonin helps reset your internal body clock, so you can fall asleep quickly and stay asleep for extended periods.
Natural alternatives to melatonin, such as magnesium, valerian root, l-theanine, chamomile, and passionflower, are all-natural remedies that have been used for centuries to promote relaxation and help people get a better night's sleep.
In the UK and most of Europe, it's classed as a medicine, not a health supplement and as such, requires a prescription. This is because melatonin is considered “medical by function” which means that it requires a drug licence.
Do not use melatonin if you are pregnant or breastfeeding or have an autoimmune disorder, a seizure disorder or depression. Talk to your health care provider if you have diabetes or high blood pressure.
What is a safe melatonin dose? According to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, “melatonin is very safe if taken in normal doses,” which is anything between 0.5 mg and 5 mg.
One of the most common side effects of melatonin is drowsiness. Some people may notice that they feel sleepy or groggy the morning after taking melatonin. Taking melatonin earlier in the evening or reducing the dose may help a person wake up feeling refreshed.
Most people overdo it with melatonin by taking upward of 10 milligrams or more prior to bed and then claim it doesn't work. Taking too much melatonin can actually cause rebound insomnia —either rendering the supplement ineffective or worse, exacerbating your already sleepless nights further.
Furthermore melatonin has been shown to have valuable effects on cardiovascular health, blood pressure, and endothelial function and it might benefit patients with heart failure.
Drowsiness is reported as one of the most common side effects of melatonin. If you feel like it's more challenging to wake up after taking melatonin, you might want to practice natural ways to make it easier to wake yourself up, like exposing yourself to bright light or making your bed in the morning.
Valerian, hops, and other herbals: Other botanicals that show some potential in promoting sleep and relaxation include jujube, valerian11 and hops12 (especially when paired together13 ), lemon balm, tart cherry14 , and lavender15 .