Why do I wake up in the middle of the night when I take melatonin?

Waking up in the middle of the night after taking melatonin is often due to incorrect timing or dosage, or because melatonin is not effective for your specific type of sleep problem. Melatonin is a hormone that regulates the sleep-wake cycle, not a sedative to keep you asleep all night.

Why do I keep waking up at night after taking melatonin?

Yes this is very normal. You are flooding your melatonin receptors with 5 mg and then withdrawing as the drug is cleared from your system. A paper published at MIT showed the best dose to be somewhere less than 1 mg. You could also try shifting without the melatonin.

Should I take another melatonin if I wake up in the middle of the night?

Your melatonin levels are naturally meant to fall off after onset. It's used primarily as a signal for onset. To use it in the middle of the night not only will NOT help, it could interfere with your sleeping schedule.

Can melatonin have the opposite effect on sleep?

"Higher doses are not necessarily more effective, and actually can be counterproductive because they can have opposite effects," she says. "They may end up making you sleepy during the day, when you don't want to be sleeping, and also increase risk of adverse effects, as well."

Why can't I sleep through the night after taking melatonin?

Taking too much melatonin can actually cause rebound insomnia --either rendering the supplement ineffective or worse, exacerbating your already sleepless nights further.

Why You Keep Waking Up In The Middle Of The Night

What cancels out melatonin?

Light, especially blue light from screens, is the primary thing that cancels natural melatonin by suppressing its production, but alcohol, caffeine, nicotine, intense exercise, and certain medications (like SSRIs, NSAIDs, beta-blockers) also interfere with its effects or your body's ability to make it, disrupting sleep. 

Can taking melatonin every night cause insomnia?

“Worse insomnia, depression/anxiety or the use of other sleep-enhancing medicines might be linked to both melatonin use and heart risk,” Nnadi said. “Also, while the association we found raises safety concerns about the widely used supplement, our study cannot prove a direct cause-and-effect relationship.

What is the new warning about melatonin?

Recent headlines highlight new concerns about long-term melatonin use, particularly a November 2025 study linking prolonged use to a higher risk of heart failure and death in insomniacs, though it's an association, not proven causation. Also, there's a focus on accidental pediatric overdoses, prompting calls for stricter labeling, as many children ingest them unsupervised, leading to ER visits. While short-term, infrequent use seems okay, experts emphasize more research is needed, and the fact that melatonin is an unregulated supplement adds to safety questions. 

Why is melatonin not keeping me asleep?

Melatonin may cause or perpetuate insomnia if you stress about the supplement not working, or worry about taking too much of it or taking it at the wrong time. If you take melatonin at the wrong time you may also struggle to sleep when you want to as you've changed the timing of your circadian rhythm, or body clock.

Is there a downside to taking melatonin for sleep?

Vivid dreams or nightmares. Short-term feelings of depression. Irritability. Stomach cramps.

What hormone wakes you up at 3am?

The primary hormone linked to waking up at 3 a.m. is cortisol, the stress hormone, which naturally begins to rise around this time to prepare your body to wake up, but can spike too early or excessively due to stress, anxiety, blood sugar dips, or hormonal shifts (like menopause), disrupting sleep and causing premature awakening. While melatonin also fluctuates, it's the cortisol surge that triggers alertness and makes it hard to fall back asleep.
 

Is 2am too late to take melatonin?

When you arrive at your destination, take your first dose at your normal bedtime. This should not be before 8pm or after 4am. If you still need to take doses after this, try to take them at a similar time.

What foods help you fall asleep?

Foods that help you sleep often contain tryptophan, melatonin, magnesium, or potassium, which promote relaxation and regulate sleep cycles; good options include tart cherries, kiwi, fatty fish, almonds, walnuts, spinach, bananas, and oatmeal, often best consumed with a carbohydrate for better tryptophan absorption. Herbal teas like chamomile can also help you unwind.
 

Should I take more melatonin if I wake up in the middle of the night?

Taking an additional dose may disrupt your sleep architecture, leave you groggy the next morning, or result in a mild overdose. Melatonin is considered safe in low doses, but taking a second dose after your initial supplement raises the risk of side effects and often doesn't lead to better sleep. It is not a sedative.

What are the signs of too much melatonin?

Signs of melatonin overdose include excessive sleepiness, vomiting and trouble breathing. Other side effects of both low and high doses of melatonin can include headaches, excessive sleepiness, blood pressure changes, gastrointestinal problems, changes in other hormone levels and mood problems, McCall says.

What is melatonin ADHD?

Melatonin, Sleep, and ADHD

Melatonin is a hormone that is naturally produced in the brain in response to darkness. It helps our bodies maintain healthy sleep-wake cycles, where melatonin essentially tells the brain, “It's time to start getting to sleep.” The ADHD brain, however, has a delay in melatonin onset.

Why do I keep waking up at 3am when I take melatonin?

If you're consistently waking up in those early hours, it's likely that you're running out of melatonin because you stayed up too late for your body's natural rhythm. Some people are simply built to fall asleep earlier, their circadian clock runs ahead.

What interacts negatively with melatonin?

Possible drug interactions include:

• Anticoagulants and anti-platelet drugs, herbs and supplements. ...
• Anticonvulsants. ...
• Blood pressure drugs. ...
• Central nervous system (CNS) depressants. ...
• Diabetes medications. ...
• Contraceptive drugs. ...
• Cytochrome P450 1A2 (CYP1A2) and cytochrome P450 2C19 (CPY2C19) substrates. ...
• Fluvoxamine (Luvox).

What prevents melatonin from working?

Do not have drinks that contain caffeine (including tea, coffee, cola or energy drinks) while you're taking melatonin. Caffeine has the opposite effect of melatonin and stops it working properly. Also try to avoid alcohol, as it can affect the way melatonin works.

What does melatonin do to your brain long-term?

It is found that melatonin has a negative effect on long-term potentiation, inhibiting its magnitude. As long-term potentiation is related to some forms of learning and memory, melatonin inhibits learning and memory too.

Is 10 mg of melatonin too much?

Adults should not take more than 10 mg at a time. Small doses can be effective. It's not the case that the more melatonin you take, the more effective it will be, or the sleepier you will be. Too high of a dose can be dangerous and associated with increased side effects.

What to do if melatonin is keeping you awake?

“If melatonin for sleep isn't helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider.

When to go to the ER for insomnia?

Worsening pain or having a harder time breathing at night may mean you need to seek emergency medical care. The same is true if you have any worsening mood or agitation that results in suicidal, homicidal, or other dangerous thoughts.

What is the healthiest thing to take for sleep?

The healthiest approach for sleep involves lifestyle changes, but if you need supplements, magnesium (for relaxation) and melatonin (for sleep cycles) are often recommended, alongside getting nutrients like tryptophan (turkey, seeds), potassium, and magnesium from foods like nuts, leafy greens, avocados, and cherries. Herbal teas like chamomile are also great, but always prioritize good sleep hygiene and talk to a doctor before starting supplements for chronic issues.