Wait...What's A Melatonin Hangover? Here's How An Expert Suggests Avoiding Them

Melatonin hangovers are really just some of the common, and uncomfortable symptoms of taking melatonin, which can occur even if taking the proper dose.
You can avoid a melatonin hangover by taking a lower dose, ceasing to take the supplement altogether, and practicing good sleep hygiene. (2)
An appropriate dose of melatonin is somewhere between 0.5 and 3 mg of melatonin, and you should take it sparingly. (2)
Talk to your doctor if symptoms persist or if you want to switch to another sleep supplement. (2)

Traditional hangovers are kind of the worst. You go to sleep after a night of drinking with friends, and then you wake up with a pounding headache and a weak stomach. However, traditional hangovers are definitely to be expected after a night of drinking, so at least you’re prepared for the pain the next morning.

Now, imagine being hungover without drinking, and after a night of restful sleep. You might be asking yourself: “How can I be hungover without drinking”, and the answer is the popular sleep supplement, melatonin. Yes folks, melatonin hangovers are a real and super annoying issue.

Essentially, melatonin hangovers are some of the common, and uncomfortable side effects that someone might experience after taking melatonin. It’s important to note that these side effects can occur even if you’re taking the proper dose.

Melatonin, despite being one of the most popular sleep supplements, has been facing a lot of scrutiny lately. Sleep experts have been skewering it for being misused and overused, and CNN reported that the melatonin industry was asked to tighten its standards after a spike in melatonin related ER visits for children. (1)

Read on if you want to learn how to avoid a melatonin hangover, and how you can use the sleep supplement safely.

How Can I Avoid Melatonin Hangovers?

Dr. Jocelyn Y. Cheng, member of the American Academy of Sleep Medicine Public Safety Committee and sleep medicine physician told Sleepopolis that, “to avoid a melatonin hangover, which can manifest as grogginess or sluggishness the next morning, it’s important to use melatonin cautiously and at the lowest effective dose. Good sleep habits, like cutting down on screen time before bed and sticking to a relaxing bedtime routine, can help reduce the dosage you’re taking or help you avoid needing it at all.” (2)

However, if you experience melatonin hangovers after you take melatonin at night, you’re not going to want to just try out other sleep supplements and ditch melatonin. Dr. Cheng has this to say about what you should do if you’re continuously experiencing negative symptoms after taking melatonin “If melatonin causes adverse effects like nausea, it’s important to consult a healthcare provider rather than just switching to other supplements. Your healthcare provider may refer you to a sleep doctor to explore the underlying causes of your sleep issues.” (2)

How Should I Use Melatonin Safely?

Sleepopolis’ Dr. Shelby Harris says that “anything more than 3mg of melatonin is considered a hefty dose. If you need to keep taking more and more, it isn’t working.” Dr. Cheng’s advice follows the same pattern, saying “When it comes to melatonin, less is more. A dose between 0.5 to 3 mg usually does the trick. However, the American Academy of Sleep Medicine (AASM) doesn’t recommend using melatonin under most circumstances, as it only has weak evidence to support efficacy for the treatment of sleep problems – and only for certain disorders, such as those of circadian rhythm.” (2)

Dr. Cheng goes on to say that “In addition, melatonin is classified as a supplement, which means that the contents of over-the-counter melatonin are not regulated, so the actual amount being taken, as well whether other substances contaminate it, is a major risk.” (2)

If you decide that you need or want to take melatonin, you should consult your doctor before doing so.

Sleepopolis’s Final Word

Melatonin hangovers can occur even if you’re taking the correct dose of the supplement. You can help avoid melatonin hangovers by taking a lower dose of melatonin, stopping your melatonin consumption, and practicing good sleep hygiene. You should only take 0.5 to 3 mg of melatonin at a time, and you should consult your doctor if your symptoms persist or if you wish to switch to another sleep supplement.

“Sleepy Sorbet” Is Everywhere, But Does It Work? I Tried It Out Myself

LaMotte, Sandee. Melatonin industry asked to voluntarily tighten standards after dramatic rise in childhood ER visits. CNN. April 16, 2024. https://www.cnn.com/2024/04/15/health/melatonin-safety-standards-wellness/index.html
Cheng, Jocelyn Y. Personal Interview. October 14, 2024.