Does melatonin make you groggy

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Does Melatonin Make You Groggy?

Melatonin and Sleep Induction

Melatonin, a hormone produced by the pineal gland, is widely recognized for its role in regulating the sleep-wake cycle. Exogenous melatonin, or melatonin taken as a supplement, has been shown to induce drowsiness and facilitate sleep onset. A meta-analysis of 17 studies involving 284 subjects found that melatonin significantly reduced sleep onset latency by approximately 4 minutes and increased total sleep duration by about 13 minutes . This indicates that melatonin can effectively help individuals fall asleep faster and stay asleep longer.

Melatonin's Impact on Daytime Sleepiness and Fatigue

While melatonin is effective in promoting sleep, its impact on daytime sleepiness and fatigue is more nuanced. A study on patients with delayed sleep phase syndrome found that melatonin did not significantly alter subjective measures of sleepiness, fatigue, and alertness during the day . However, after a conventional sleep period, subjects reported feeling less sleepy and fatigued when taking melatonin compared to a placebo . This suggests that while melatonin may not universally increase daytime grogginess, it can improve overall sleep quality, which may reduce feelings of fatigue.

Brain Activity and Subjective Fatigue

Research using functional magnetic resonance imaging (fMRI) has shown that melatonin modulates brain activity in ways that resemble sleep, even when subjects are awake. Melatonin reduced task-related activity in specific brain regions and correlated with subjective measurements of fatigue . This indicates that melatonin can induce a state of relaxation and reduced alertness, which might be perceived as grogginess by some individuals.

Overdose and Side Effects

In cases of melatonin overdose, common side effects include drowsiness, dizziness, fatigue, headache, and confusion . These symptoms highlight that excessive melatonin can indeed lead to significant grogginess and other adverse effects. However, melatonin is generally considered one of the least toxic medications, and supportive measures are usually sufficient to manage overdose symptoms .

Conclusion

In summary, melatonin can make you feel groggy, particularly if taken in high doses or if you are sensitive to its effects. While it effectively promotes sleep and can reduce sleep onset latency, its impact on daytime alertness varies. Some individuals may experience reduced fatigue and improved sleep quality, while others might feel groggy, especially if they take more than the recommended dose. As with any supplement, it is important to use melatonin responsibly and consult with a healthcare provider if you have concerns about its effects on your alertness and overall well-being.

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Most relevant research papers on this topic

Effects of exogenous melatonin on sleep: a meta-analysis.

Exogenous melatonin significantly reduces sleep onset latency, increases sleep efficiency, and increases total sleep duration in healthy individuals.

Meta-AnalysisHighly Cited

2005·

502citations

·A. Brzezinski et al.

Sleep-anticipating effects of melatonin in the human brain

Melatonin can induce fatigue by modulating brain activity in a manner similar to actual sleep, even when subjects are fully awake.

RCTVery Rigorous JournalHighly Cited

2006·

76citations

·T. Gorfine et al.

A Randomized, Double-Blind, Placebo-Controlled Crossover Study of the Effect of Exogenous Melatonin on Delayed Sleep Phase Syndrome

Melatonin can improve sleep onset latency and reduce daytime sleepiness in patients with delayed sleep phase syndrome, without causing adverse effects during a 4-week treatment period.

RCTHighly Cited

2001·

160citations

·L. Kayumov et al.

Attempted suicide by Melatonin overdose: Case report and literature review

Melatonin overdose can cause drowsiness, dizziness, fatigue, headache, confusion, nightmares, hypotension, tachycardia, and hypothermia, requiring supportive measures and control of vital signs for early discharge.

Case ReportRigorous Journal

2022·

2citations

·T. Gutiérrez Higueras et al.

Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders.

Exogenous melatonin shows promising evidence in reducing sleep onset latency in primary insomnia, delayed sleep phase syndrome, and regulating sleep-wake patterns in blind patients compared to placebo.

Meta-AnalysisHighly Cited

2017·

308citations

·F. Auld et al.

Adverse events associated with oral administration of melatonin: A critical systematic review of clinical evidence.

Oral melatonin supplementation has a generally favorable safety profile, with minor, short-lived adverse events affecting fatigue, mood, and psychomotor and neurocognitive performance.

Systematic ReviewHighly Cited

2019·

98citations

·H. Foley et al.

Adverse Events Associated with Melatonin for the Treatment of Primary or Secondary Sleep Disorders: A Systematic Review

Melatonin treatment for sleep disorders is generally safe and well-tolerated, with few serious adverse events reported.

Systematic ReviewRigorous JournalHighly Cited

2019·

99citations

·F. Besag et al.

Efficacy of melatonin for sleep disturbance following traumatic brain injury: a randomised controlled trial

Melatonin supplementation effectively and safely improves subjective sleep quality and some aspects of objective sleep quality in patients with traumatic brain injury.

RCTRigorous JournalHighly Cited

2018·

103citations

·Natalie A. Grima et al.

Prolonged‐release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects

Prolonged-release melatonin significantly improves sleep quality and morning alertness in insomnia patients aged 55 years and older, suggesting more restorative sleep without withdrawal symptoms.

RCTHighly Cited

2007·

251citations

·P. Lemoine et al.

Systematic review of melatonin treatment in children with neurodevelopmental disabilities and sleep impairment.

Melatonin may help reduce time to sleep onset in children with neurodevelopmental disabilities, but has no significant effect on total sleep time, night-time awakenings, or parental opinions.

Systematic ReviewHighly Cited

2004·

128citations

·L. Phillips et al.

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