Did you know that nearly 20% of Americans use alcohol as a sleep aid? 

That's not surprising. "Nightcaps" — alcoholic beverages consumed before bed — have literally been an insomnia remedy for millennia. Much like James Bond, who doesn't feel more relaxed after an evening cocktail shaken, stirred, sipped, or chugged?

Of course, we know that drinking alcohol significantly reduces sleep quality. But many people still need something to help them wind down before bed. Properly micro-dosed melatonin supplements are a beautifully safe and natural solution, but what should you do if you still like to end your evenings with a nightcap? Can you take melatonin after drinking?

Keep reading to learn the truth about alcohol and melatonin safety.

Can You Take Melatonin After Drinking?

The only honest answer I can give you is: maybe.

I myself take Hibernate every time I drink, but only because it contains no more than a tiny, 0.25 mg microdose of melatonin. This small amount, combined with magnesium, zinc, and vitamin D, smooths out a lot of the negative sleep effects of booze. Throw a multivitamin on top and it keeps me sharp in the morning. (Your mileage may vary.)

HOWEVER...we can't say it's universally safe to combine melatonin with alcohol, because most melatonin supplements give you toxic overdoses that aren't healthy under any circumstances. It's unfortunate, but true.

In ludicrous dosages like 3, 5, or 10 mg, melatonin can greatly amplify the negative effects of booze, particularly dizziness and drowsiness. In some cases, it can make you anxious and irritable, or raise your blood pressure. It's almost certainly going to cause shallow sleep that'll make your hangover even worse. This is all bad news.

If you're dead set on taking an irresponsible dose of melatonin (anything above 0.3 mg), then you should probably wait 2-3 hours after drinking to pop that capsule. That is, if you're drinking modestly at least. If you're a raging boozehound, it's probably best to avoid altogether.

But, if you're drinking modestly, and if you're being safe, and if you're already home and going straight to bed, then a microdose (less than 0.3 mg) of melatonin could be just the ticket to a good night's sleep. It works for me. (Again, your mileage may vary.)

How Alcohol Affects Sleep

After drinking, you tend to "fall asleep" more quickly. That makes it awfully tempting to soothe insomnia with a few drinks or a shot of liquor, eh?

However, the negative health effects of alcohol far outweigh the benefit of falling unconscious quickly. Even one or two drinks are enough to reduce sleep quality by 9.3% or more. That may not seem like a lot at first, but the effects compound into a snowball effect of tossing, turning, and sweating in your sleep.

Alcohol inhibits your body's natural release of melatonin, worsening your sleep quality and wrecking your circadian rhythms for days after. If you tend to have a drink before bed, you'll likely find yourself in this vicious cycle: yawning all day, relying on caffeine and stimulants to keep you awake, then counteracting these stimulants with more alcohol at night. 

Even worse, alcohol doesn't just disrupt melatonin production, add empty calories, and slow your metabolism; it directly inhibits your muscle recovery during sleep. Say goodbye to your gains.

We're just saying: trading your evening beer for a tiny dose of melatonin can have a huge, profound impact on your body. 

How Melatonin Affects Sleep

Your body naturally produces its own melatonin during sleep, peaking between 11:00pm and 3:00am. Going to sleep at roughly the same time every night helps your body find its rhythm. Plenty of things can interrupt your body's natural melatonin production, including jet lag, LED lights, smartphone screens, and...drinking alcohol. 

However, unlike alcohol which essentially poisons the nervous system, melatonin doesn't forcefully create drowsiness. Melatonin capsules are not a medication or drug but a natural supplement that helps your body regulate those nifty, all-powerful circadian rhythms. 

Melatonin, after all, is just a signal. It tells your brain it's time to slow down and prepare for sleep. Taking melatonin won't disrupt your natural rhythm, and if you take a proper microdose, the supplement metabolizes through your body by morning, so you won't have to worry about feeling hungover.

Risks of Combining Melatonin and Alcohol

Because they create similar effects, it's not a good idea to mix heavy doses of melatonin and alcohol. Alcohol already causes problems: it relaxes the muscles in your airways, which can be dangerous and make it hard to sleep if you have a breathing issue, like sleep apnea. But if you add a heavy dose of melatonin in the mix right after drinking alcohol, it can exacerbate:

• Drowsiness
• Dizziness
• Anxiety
• Irritability
• Inability or focus
• Inability to drive
• Your propensity to urinate in public locations

Combining alcohol and melatonin can also overwhelm your liver. A melatonin-alcohol cocktail inhibits its ability to create enzymes and process either substance. Complications of overwhelming your liver can be nasty:

• Redness and flushing in the face or upper body
• Swollen feet and ankles
• Accelerated heart rate
• Chills or shivering
• Anxiety and confusion
• Trouble breathing
• Fainting

Sound fun? Yeah, not to me either.

Taking melatonin after drinking isn't likely to cause any medical emergencies, but it can still put you in a vulnerable state. This is especially true if you take melatonin while you're still at the bar or if you try to drive with the combined effects. 

(Seriously. Don't be an idiot. If you're boozing and popping melatonin, stay away from your car!) 

Even if you don't experience any severe side effects from combining alcohol and melatonin, you won't reap the full benefits of quality sleep. You'll probably still struggle with vivid dreams, poor sleep quality, and bedsheets that smell like a nursing home. 

When Can You Drink After Taking Melatonin?

Melatonin can stay in your body for several hours after you take it, and it may take a while to kick in. If you aren't feeling any effects from your evening dose, resist the urge to reach for a drink.

If you took melatonin the night before, can you still have a few afternoon beers the next day? Sure. It's generally safe to drink the day after taking melatonin, even if you're taking too much. 

When Does Melatonin Kick In? 

Usually, melatonin will take effect within 20 minutes to 2 hours after consumption, though you might not actually notice how it's working in the background. Either way, you should definitely avoid alcohol during this window. Taking melatonin about 60 minutes before bedtime, and taking it in the correct dose, will give you ideal results and prevent morning drowsiness. 

Depending on the amount of melatonin you take, you may or may not feel noticeably different when it starts to kick in. People who take huge doses (cough cough...overdoses) claim to feel a little dizzy or drowsy. Others feel almost nothing. Even if you don't feel the melatonin kicking in, it's better to skip the alcohol and stay safe.

Microdosing melatonin is the safest way to find your perfect amount, and reap the benefits without negative side effects. Plus, if you "accidentally" drink while microdosing melatonin, you're far less likely to experience a negative reaction. 

How Long Does Melatonin Last?

Compared to some other substances, melatonin doesn't stay in your body for very long. Most likely, your body will process it out in around five hours. You could feel effects for as long as eight. 

Of course, a lot of factors affect how long melatonin stays in your system, and how strong its effects are. Remember: melatonin is not a drug. It's a natural hormone, and how you process it depends on a lot of things:

• The dosage you take
• Your age
• Body size
• Caffeine intake
• Sunlight and blue light exposure
• Tobacco use
• Alcohol use
• Other medications or supplements

How to Safely Take Melatonin for Sleep

Quality sleep is crucial for overall health, recovering from hard training, and simply put...happiness. Luckily, if you struggle to fall asleep at night, you're not alone, and there are healthy ways to wind down without using alcohol (at least not every night) and sabotaging your health. 

It's not safe to chase your melatonin with whiskey. Instead, practice these good bedtime habits and use melatonin wisely to help you get in the zone for sleep:

• Resist the urge to hit the snooze button in the morning.
• Don't consume any caffeine after noon. 
• After sunset, dim or turn off the lamps in your home. 
• Use blackout curtains in your bedroom.
• Avoid blue light and screens at least an hour before bed.
• Skip the nightcap. 
• Go to bed at roughly the same time every night.
• Take melatonin 30-120 minutes before bed.

If you're passionate about your health and fitness, you need to be passionate about sleep. It's non-negotiable. Skipping alcohol and following a solid sleep-hygiene routine will help your body naturally optimize its circadian rhythms. This means faster recovery, better workouts, and feeling all-around awesome every day. 

Believe it or not, most melatonin manufacturers really do overestimate (grossly!) the dosage you need for top-notch shuteye. You only need a tiny drop to shift your brain into sleep mode. Microdosing melatonin with dosages less than 0.3 milligrams is a much healthier and more effective way to regulate your sleep than using alcohol!

Party Light, Sleep Hard

Can you take melatonin after drinking? Again, it depends. With modest drinking, a microdose of melatonin consumed in safe circumstances might actually make things better. It works for me. If you're taking heavy dosages, however, it's safer to just avoid it. This combination isn't likely to kill you or cause serious illness, but it can create negative side effects and worsen your sleep quality when you need it most. 

You don't have to sacrifice all alcohol to have a healthy lifestyle, but as Aristotle and Ben Franklin taught us: moderation is crucial. For people who care about health and fitness, good sleep is the ultimate key to success. 

Ready to unlock better sleep, boost your muscle recovery, and regain your strength and energy? Put down the six-pack and pick up Hibernate to sleep like a beast (or a baby) tonight.