Melatonin & alternatives
Why does melatonin make me groggy the next morning?
Updated October 5, 2026 · Answer by Noddie Night
Melatonin can leave you groggy when the dose is too large or taken too late, so it is still active when you wake. The National Center for Complementary and Integrative Health (NCCIH) lists sleepiness, dizziness, headache and nausea among its short-term side effects, and a 2023 study found 22 of 25 melatonin gummy products were mislabeled, some holding up to 3.5 times the amount listed.
The Sleep Foundation says melatonin's effects typically last four to eight hours, depending on the dose and the person, so a late or large dose can overlap with your wake-up time. Mixing it with alcohol or other sedating products can add to morning fog.
If you feel groggy, ask your doctor or pharmacist about timing and amount rather than guessing. NCCIH says people who take blood thinners or have epilepsy need medical supervision when using melatonin, and that information on long-term safety is lacking.
Noddie Night contains no melatonin.
Source: NCCIH - Melatonin: What You Need To Know
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*These statements have not been evaluated by the Food and Drug Administration. Noddie Night is not intended to diagnose, treat, cure, or prevent any disease. This page is general information, not medical advice.