Is melatonin making you murky in the morning?
Our bodies naturally produce the hormone melatonin to help regulate our sleep-wake cycle. Melatonin is also a popular supplement meant to address sleep woes like insomnia and jet lag.
Dr. Andrea Matsumura, aka Sleep Goddess MD, a board-certified sleep medicine physician and menopause expert, said timing, proper dosing and key pairings are crucial to getting the most from melatonin supplements without negative effects like grogginess.
“Melatonin is our primary circadian rhythm hormone. It works best as a timing signal for your body to increase the signals sent to your brain that it’s time to sleep,” Matsumura told The Post.
“If you’re going to use it, take a low dose, especially at the beginning. I typically recommend around 0.5 milligrams to 3 milligrams sustained release about one to two hours before bedtime.”
She notes that higher doses are no more effective than lower doses and can sometimes cause grogginess the next morning.
Matsumura shared that melatonin is most effective in treating sleep issues related to your internal clock, such as jet lag or shift work.
Melatonin can also be helpful for those looking to delay or advance their sleep schedule. To learn more about how to hack your circadian rhythm with melatonin, consider taking Matsumura’s sleep quiz.
However, melatonin is no cure-all.
“Melatonin will not cure other sleep disorders,” Matsumura said. “If your sleep troubles are caused by stress, pain or conditions like sleep apnea or restless legs syndrome, those need other approaches, and melatonin would only be a quick fix.”
Matsumura notes that if poor sleep lasts more than a few weeks, affects daily functioning or is accompanied by symptoms such as loud snoring, gasping or daytime exhaustion, it’s time to see a sleep specialist.
For restful slumber with melatonin, Matsumura recommends pairing it with a few key supplements and beverages.
“Magnesium glycinate can complement melatonin by helping the nervous system relax,” she said.
Magnesium is an essential mineral that’s become a star ingredient of the viral sleepy girl mocktail.
It’s been dubbed “nature’s Xanax” for its ability to calm the nervous system, relax muscles and potentially regulate neurotransmitters and hormones involved in sleep.
Some studies found that magnesium supplementation improved sleep quality in older adults and people with insomnia, especially those with magnesium deficiencies. A daily dose of 200-400 mg tends to be the most popular for better sleep.
Matsumura also recommends L-theanine “to help induce relaxation and calm, easing the body into sleep.”
L-theanine — an amino acid found in green tea — is known to increase alpha brain wave activity and reduce cortisol, the body’s fight-or-flight stress hormone.
Experts recommend taking L-theanine 30 to 60 minutes before hitting the hay. A 200-mg nighttime dose may be the most beneficial.
Matsumura shared that, paired with melatonin, herbal teas can also help coax the body into the sweet oblivion of sleep.
“Chamomile or valerian root can also help, as long as they don’t cause any digestive upset,” she added.
Valerian root enhances GABA activity, easing nervous system tension and anxiety that can disrupt sleep. The recommended daily dose is one cup of valerian root tea or 300 to 600 mg of standardized valerian root extract, taken one to two hours before bed.
While all of these methods can support sleep, Matsumura underscores the need for an inside-out approach to slumber.
“It’s important to keep in mind that supplements and sleep aids should be a second step,” she said. “You should always practice good sleep hygiene and give your body enough sleep opportunity first.”
Check with your doctor before starting supplementation, especially if you’re taking medication or have certain health conditions.
