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

Key Takeaways

Take less than 1 milligram of melatonin to avoid side effects like headaches and confusion.

Choose a reputable melatonin brand to ensure it's pure and properly dosed.

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 spe