When it comes to supplements that help you fall asleep, melatonin is one of the most popular out there. However, it doesn’t work for everyone and can leave some people feeling groggy, almost like they have a hangover, the next day after waking up. Fortunately, there are melatonin alternatives that can help you get a good night’s rest.

To find out which melatonin substitutes are nutritionist-approved, we consulted Josh Axe, a clinical nutritionist and co-founder of Ancient Nutrition, who also explains why melatonin can cause you to feel hungover the following morning and how to prevent that from happening.

3 sleep supplements that are melatonin alternatives

If you react similarly to melatonin, how do you find a natural sleep aid that doesn’t make you groggy? Axe recommends the following sleep supplements next time you need help catching some Zs. 

• Adaptogenic herbs: “Adaptogenic herbs like ashwagandha and kava help your body cope with stress and support your nervous system. They can also lower cortisol release, which is a stress hormone that can disrupt sleep,” says Axe.
• Magnesium: “Magnesium is an electrolyte mineral that can have calming effects and can reduce muscle tension and headaches,” he says.
• CBD or CBN: “CBD oil, made from the hemp plant, is nonpsychoactive but has calming and pain-soothing effects,” says Axe. 

Why does melatonin make me feel hungover?

Melatonin is a hormone that’s produced naturally in the body, and it helps tell you when to sleep and when to wake up. Taking melatonin is thought to improve sleep because it can help your body produce more of the hormone. 

“Melatonin is generally thought to be safer to use than other sleep medications and less likely to cause side effects such as daytime grogginess the next day. That being said, taking too much and taking it too late at night or in the middle of the night might cause its effects to linger into the next day,” says Axe. “Continuous release melatonin tablets might also linger in someone’s system and lead to side effects in some cases.” 

Even though melatonin is different from sleep medications and considered generally safe, some people simply may not be able to tolerate it well. “For reasons related to people’s metabolisms and possibly genetics, some might be more prone to experiencing side effects from melatonin, such as nausea or low energy,” says Axe.

Ways to prevent a melatonin hangover 

If you experience side effects like next-day drowsiness when you take melatonin, does that mean you should never take it? According to Axe, you might be able to try a few adjustments first. To start, he says to avoid taking it in the middle of the night. “After you take melatonin it starts working within about an hour and lasts for about 5 hours in your body, so taking it in the middle of the night isn’t the best idea if you want to wake up with energy,” he explains.

“Try taking a low dose to start, taking it about 60 minutes before sleep and skipping continuous release melatonin if this seems to apply to you,” he advises. According to the National Sleep Foundation, a low dose is generally considered 0.5 mg and 5mg is on the higher side. 

For those who do take melatonin daily, Axe says it doesn’t hurt to take a break from it every now and then. “It’s typically intended to be taken for short periods of time, such as several weeks or months, but not continuously forever (unless you’re working with a doctor),” says Axe. 

“That being said, it isn’t known to cause dependency, so taking it for longer may not be a problem unless you experience side effects,” he says.