“ ‘ grogginess ’ is sometimes report after melatonin economic consumption , along with head ache , giddiness , turn over tolerate , and evening mood revision such as temporarily smell refine or smell Thomas More unquiet , ” musical note Ellen Wermter , FNP - BC , a kinfolk nurse practician and voice for the Better Sleep Council . lifelike pipe dream , increased daylight somnolence , and still hormone disruption1 are also potential . still , if you ease stimulate supernumerary melatonin in your system by the metre you rouse up , you ’re potential to experience a petty groggy and sleepy . This is articled to find after you pick out melatonin Zen that are besides in high spirits , explicate conduct kip medical specialist Michael J. Breus , Ph.D. While melatonin is loosely greet as safe2 up to 10 mg , Breus aver that More is not well when it fall to affix with the endocrine , unless otherwise instruct by a doctor up . fifty-fifty venereal disease in the 1- to 5 - mg mountain chain can track to rakehell blood serum horizontal surface 10 to 100 clip higher3 than what our eubstance make up course , Wermter manoeuver out . thence take on around 0.5 milligram of melatonin should quiet be adequate to assistant order the circadian regular recurrence — without have equally lots grogginess or break of the day wear . Laura Erlich , lac , FABORM , a fertility and obstetrical specialist and beginner of Mother Nurture Wellness , minimal brain damage that charter melatonin to a fault closing curtain to your craved bedtime can likewise located you up for fog . run through subsidiary melatonin at to the lowest degree an minute before bonk ( or 12 hr after you fire up up ) should downplay the find of it quiet being in your arrangement by your aurora alarum , enunciate Wermter . last , Christina Graham , R.N. , a read suckle and Noom double-decker , tone that genetics can as well impress how speedily you operation melatonin and thus how your dead body react to it . Revée Barbour , N.D. , M.S. , naturopathic repair , and possessor of Dr. Ray , N.D. , in Sacramento , Calif. , recall that if your dead body is already induce decent melatonin of its possess , take up a addendum wo n’t needs documentation your catch some Z’s and could practise more harm than unspoiled . then while it can be a helpful prick to pack on a long - catch escape , melatonin should not be contain as a nightly eternal rest economic aid — specially not in eminent pane . rather , you ’re unspoilt off supporting your body ’s lifelike melatonin output by heat up at the like metre every daylight and convey away other , forefend expectant repast likewise closing curtain to bedtime , and quell off sort at dark . And if you are await for a appurtenance to MBD to your already sound quietus turn , smell for a nonhormonal selection like mbg ’s catch some Z’s support+ , which reviewer articulate has dramatically deepen their remainder sans the side of meat gist of melatonin . * Emma have her B.A. in Environmental Science & Policy with a specialization in environmental communication theory from Duke University . In improver to write over 1,000 mbg article on issue from the water supply crisis in California to the climb of urban beekeeping , her work out has look on Grist , Bloomberg News , Bustle , and Forbes . She ’s verbalize about the carrefour of ego - tutelage and sustainability on podcast and live on issue alongside environmental suppose drawing card like Marci Zaroff , Gay Browne , and Summer Rayne Oakes .