From the Guidelines
Taking melatonin can cause next-day drowsiness, even after getting adequate sleep, due to its direct soporific effects, particularly at higher doses. This is supported by the American Academy of Sleep Medicine clinical practice guideline, which notes that melatonin may have direct soporific effects, particularly at higher doses 1. The guideline also highlights that the optimal dosing of melatonin for circadian effects remains unclear, and studies suggest that timing is more important than dose.
To minimize the risk of next-day drowsiness, it is recommended to start with the lowest effective dose, usually 0.5-1 mg, taken 30-60 minutes before bedtime. Avoid taking melatonin too late at night, as this can disrupt your natural sleep-wake cycle. If you experience morning grogginess, try reducing your dose or taking it earlier in the evening. Some key points to consider when taking melatonin include:
- Starting with a low dose to minimize the risk of next-day drowsiness
- Taking melatonin 30-60 minutes before bedtime to avoid disrupting your natural sleep-wake cycle
- Avoiding taking melatonin too late at night
- Reducing the dose or taking it earlier in the evening if morning grogginess occurs
- Being aware that melatonin supplements can remain in your system longer than your body's natural melatonin, especially in older adults or those with slower metabolism.
It is essential to note that some people are simply more sensitive to melatonin's effects, and if morning drowsiness persists despite adjustments, consider alternative sleep strategies like improving sleep hygiene or consulting with a healthcare provider about other options 1.
From the Research
Melatonin and Sleep
- Melatonin is a hormonal product of the pineal gland that plays a role in maintaining synchrony of sleep with the day/night cycle 2.
- Exogenous melatonin supplementation has been shown to synchronize circadian rhythms, improve sleep onset, duration, and quality, and is involved in anti-oxidation, circadian rhythmicity maintenance, sleep regulation, and neuronal survival 3.
Melatonin and Next-Day Tiredness
- There is limited evidence on the safety of higher doses of melatonin, but a systematic review and meta-analysis found that melatonin did not cause a detectable increase in serious adverse events or withdrawals due to adverse events, but did appear to increase the risk of adverse events such as drowsiness, headache, and dizziness 4.
- The evidence suggests that melatonin can be effective in reducing sleep onset latency in primary insomnia, delayed sleep phase syndrome, and regulating sleep-wake patterns in blind patients, but its effects on next-day tiredness are not well-studied 5.
Melatonin Dosage and Preparation
- The most suitable dose ranges and pharmaceutical preparations for melatonin administration are yet to be clearly defined, and more research is needed to determine the optimal dosage and preparation for treating sleep disorders 6.
- Despite the theoretical appeal of melatonin substitution therapy for insomnia, little scientific evidence is available to support its benefit, and further studies are needed to fully understand its effects on sleep and next-day tiredness 6.