We Asked Sleep Experts How to Avoid a Melatonin Hangover, and They All Said the Same Thing

Taking too much melatonin can result in a “melatonin hangover.” Uncomfortable side effects can occur the next day, such as headaches, daytime sleepiness, dizziness, mood changes, upset stomach, intense dreams, disorientation, or confusion.

Here’s how to avoid these symptoms, according to sleep experts.

1. Reduce Your 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.

“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.”

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, said Michelle 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.

2. Switch Brands

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 they contain.

You may end up taking more melatonin than 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.”

Specifically, you may want to check that a product has been tested by USP Verified, NSF International, or ConsumerLab, she added.

“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.”

3. 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,” she added.

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.

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