How to Avoid a Melatonin Hangover
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Fact checked by Nick BlackmerFact checked by Nick Blackmer
Key TakeawaysMany people take melatonin in doses much higher than the body naturally produces, leading to potential side effects.Higher doses of melatonin may cause uncomfortable symptoms like headaches, grogginess, and disorientation, known as a “melatonin hangover.”Most melatonin supplements on the market have much higher doses than marketed.
Melatonin use among adults has increased fivefold in the last two decades. Many take it to help realign their sleep schedule after jet lag or working night shifts, while others use it to manage insomnia.However, experts warn that many people take too much melatonin or take it for the wrong reasons.Some people experience uncomfortable side effects the next day, such as headaches, daytime sleepiness, dizziness, mood changes, upset stomach, intense dreams, disorientation, or confusion—an experience known as a “melatonin hangover” on social media.“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.”Here are a few things you can do to avoid a melatonin hangover.
Related: 10 Benefits of Sleep
Reduce the DosageThe 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.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.Taking too much melatonin may also “decrease or reduce its natural production of the hormone over time,” 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.Another challenge with finding the correct dose is that 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 melatonin they really contain.
Related: Why a Good Night’s Sleep Is Important for Your Health
Switch BrandsSince melatonin isn’t well-regulated in the United States, you may be taking more melatonin than is 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 third-party 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.”Consider AlternativesMelatonin 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.”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.Other supplements—such as vitamin D and amino acids—have been linked to better sleep. However, experts emphasize that supplements shouldn’t be the first thing you try if you’re having a hard time getting enough rest, as they can cause unpredictable side effects.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.If sleep deprivation starts to impair your day-to-day functioning—or if you experience symptoms like frequent loud snoring, interrupted breathing, and gasping for air during sleep—consult a healthcare provider, as these could indicate a more serious health problem.
What This Means For YouIf you use melatonin to help with sleep, be cautious about the dosage. Experts suggest sticking to doses under 1 milligram and using melatonin only occasionally. It’s also important to choose trustworthy brands that offer third-party testing to ensure you are getting a safe and accurate product.
Read the original article on Verywell Health.
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