The Worst Melatonin Side Effects (And How to Avoid Them)
Did you know that all melatonin side effects have the same cause? Overdose. Yes, that’s correct. Melatonin is a naturally occurring hormone. When taken in proper healthy amounts of less than 0.3mg, it causes no side effects. But if you take 1, 5, or 10mg of cheap grocery store melatonin, you’re just begging for nightmares, grogginess, and headaches. Let’s learn how to take melatonin safely to get perfect sleep and perfect health.
Common Melatonin Side Effects (When You Take Too Much)
It really is odd that the average pharmacy only sells melatonin in toxic dosages. Because, truly, anything higher than 0.3mg actually inhibits healthy sleep. Researchers have known this since 2001¹. Why then do OTC supplement companies continue to sell dosages three, ten, or thirty times higher than you need to fall asleep? Easy, because those dosages will knock you out cold — like a drug, like anesthesia. This creates unhealthy sleep.
It’s almost like they want you to suffer these side effects²:
- Vivid dreams or nightmares: Certainly the most memorable melatonin side effect, one that only occurs when you take more than your brain can process.
- Headaches: Another commonly reported side effect that can be easily avoided by taking the correct amount.
- Daytime sleepiness: When you take too much, melatonin actually inhibits deep sleep cycles. This is what we mean by “unhealthy sleep.” Your brain simply never recovers from the day’s stress.
- Mood swings: When insomniacs take 10X more melatonin than they need, it can cause periods of depression and irritability. Not a good thing!
- Dizziness: An overdose of melatonin might make you dizzy the first time you take it, or if you pair it with a pint of Jack Daniel’s.
- Hypothermia: That’s right. Too much melatonin makes you cold at night. And not in a good way.
How to Easily Avoid Melatonin Side Effects
Easy peasy, lemon squeezy — microdose your melatonin. Keep the dosage at 0.3mg or less. As we said above, researchers have known for over twenty years that melatonin can create two kinds of effects in the human body:
Every night, when your brain perceives that darkness has fallen, your pineal gland secretes a TINY bit of melatonin. This is a signal. It tells the rest of the body it’s time to for the sleep processes to start. It doesn’t FORCE your body to sleep. Instead, it’s like a factory bell telling the “sleep manufacturers” to get to work. But…there’s a limit to the amount of melatonin your brain can utilize.
Taking 0.3mg of melatonin (or less) is like making the factory bell loud and clear. Every cell in the body hears it. Your whole body knows it’s time to start relaxing.
Taking 1-10mg of melatonin is like ringing that bell every 15 minutes…for 6 hours straight. Can you imagine trying to sleep if your alarm clock went off every 15 minutes? That’s what your brain feels like when you have 10mg of synthetic melatonin floating around in your bloodstream. It’s 30X more than your brain would ever make on its own.
Why drink 30 glasses of water when all you need is one?
If you don’t trust us, listen to Professor Richard Wurtman from MIT³:
According to our research, the physiological dose of melatonin of about 0.3 milligrams restores sleep in adults over the age of 50. The adults who would normally wake up during the second and third thirds of the night were able to sleep through the night with the 0.3 milligram dosage.
Our study has shown that less is more as far as melatonin is concerned.
Is Melatonin Safe?
Absolutely! 100%. In fact, when it’s used in its proper organic way, melatonin is kind of like a magic potion with all kinds of functions in the body (and potential benefits):
- Manages immune system and regulates stress⁴;
- Improves eyesight⁵;
- Amazing antioxidant⁶;
- Prevents seasonal depression⁷;
- Helps acid reflux⁸;
- Fights cancer! Really, it freaking fights cancer!⁹
BUT…and this is a big, hairy but…those benefits can disappear if you take too much melatonin. It’s just like all of the other trillion chemicals and hormones that make your body handsome and healthy. A little bit testosterone makes you more muscular. Too much, and your testicles stop producing semen. A little bit of alcohol makes you social and happy. Too much and you literally die.
A little bit of melatonin and you sleep the way mother nature intended. Too much, and you wake up every hour with crazy dreams.
Microdosing: All The Benefits, No Side Effects
There’s a reason why all the biohackers, Silicon Valley types, and nootropic nerds are obsessed with microdosing melatonin these days. It works. It consolidates deep-sleep cycles and ensures your body and brain can heal, repair, and improve to their absolute limit. The benefits of extended sleep are pretty amazing after all:
- More athleticism!¹⁰
- Better memory and complex thinking!¹¹ ¹²
- Less inflammation and sickness!¹³
- Higher quality semen!¹⁴
This is why Hibernate Sleep Formula contains 0.25mg of melatonin in every dose — we want to mimic the natural effect of darkness on the brain, and thereby achieve healthy, natural sleep. Good sleep has no side effects. It just makes everything in life better.
Leave the side effects to people who take prescription drugs. Fake sleep, hallucinations, confusion, pounding heart, amnesia, depression, suicide risk — all side effects of zolpidem, the standard doctor-prescribed sleeping pill.¹⁵
No thank you. We’ll stick with the healthy supplements (taken at optimized doses).
When it comes to melatonin side effects, frankly, you don’t have much to worry about. The science has been clear for two decades: a 0.3mg dose of melatonin enhances sleep without side effects. Less is more, the MIT scientists says. However, taking the average grocery store dose — 1 to 10mg — certainly can cause crazy dreams, headaches, and leave you feeling tired and groggy the next day.
We assume you don’t want to feel tired and groggy tomorrow, right? Just don’t take a grocery-store overdose. It’s really not a smart thing to do.
Stick with a thinking man’s supplement like Hibernate. The brain is a wondrous thing. Let it do it what it wants to do. Work with nature, don’t fight against it.
How do you plan to avoid the side effects of melatonin?