3 Alternatives to Melatonin That Will Not Make You Feel Groggy in the Morning

If you are having trouble sleeping, melatonin will be one of the first supplements that you’ll be recommended to buy over-the-counter. It is a supplement that I tried to improve my sleep quality at night, just like many others.

But, the few times that I have taken melatonin, I feel groggy and “hungover” for hours each morning. The body’s negative reaction seems to negate the reason I took melatonin in the first place, which is to be more rested throughout the day. Evidently, melatonin is not the best sleep aid.

It turns out that I am not the only one.

Josh Axe is a clinical nutritionist who co-founded Ancient Nutrition. He shares with us the best alternatives to melatonin. He also explains why melatonin can cause you to feel hungover and how you can prevent this from happening if you continue taking it. (For better sleeping, check out what are of the top mattresses, best pillows, and best alarm clocks.)

Try these sleep supplements instead of melatonin

How can you find natural sleep aids that don’t make your body feel tired? Axe suggests the following sleep supplements for those who need help getting Z’s.

1. Adaptogenic herbs: Ashwagandha, kava and other adaptogenic herbs help you cope with stress and support the nervous system. Axe also says that they can lower cortisol, which can disrupt sleep.
2. Magnesium: He says that magnesium is an electrolyte mineral which can have calming effects, can reduce muscle tension, and can help with headaches.
3. CBD (or CBN): CBD oil is made from hemp plants. Axe says that CBD oil has non-psychoactive, but calming, pain-soothing and calming effects. CBN, a type cannabinoid, is used in more sleep products because it is the most sedative component found in cannabis. Sandland Sleep says so.

Is it because of melatonin that I feel hungover?

The hormone melatonin, which is naturally produced in the body and helps you know when it’s time to go to bed and when it’s time to get up, is one example of a hormone. Melatonin can be taken to improve your sleep quality.

Melatonin is safer than other sleep medication and more likely to cause side effects like daytime grogginess. Axe warns that too much or too little melatonin can cause the effects to last into the next day. “Continuous release of melatonin tablets could also linger in the system and cause side effects in certain cases.”

Melatonin, which is not a sleep medication and generally considered safe, may not be tolerated by everyone. Axe says that side effects of melatonin may be more common in some people due to their metabolisms and genetics.

How to avoid a melatonin hangover

Side effects such as next-day drowsiness or other side effects from melatonin use should not be considered a reason to stop taking it. Axe suggests that you may be able to make some adjustments before taking melatonin. He recommends that you avoid taking it at night. He explains that melatonin works within an hour and lasts for approximately 5 hours. So if you want energy, it’s best to avoid taking it at night.

He suggests that you start with a low dose, take it 60 minutes before bed and skip continuous release melatonin. The National Sleep Foundation states that a low dose should be between 0.5 mg to 5mg.

Axe suggests that those who take melatonin every day should take a break. Axe says that melatonin is intended to be used for short periods, such as a few weeks or months. However, it should not be taken continuously unless you are working with a doctor.

He says, “It isn’t known that it causes dependence, so it may not pose a problem for you unless side effects occur.”