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What to do if melatonin is making you groggy

Feeling groggy in the morning makes it hard for this person to get out of bed

I've recently started participating in Thursdays at Three where other functional health medicine coaches and I look to answer your top questions. In our very first episode, a listener asked “I take melatonin at night but it makes groggy in the morning. Sometimes it’s even difficult to get out of bed. Why is this happening?” If you’re experiencing something similar you may need to assess with your physician why you’re taking melatonin in the first place.

Sleep hygiene

If you’re taking melatonin to improve your sleep or fight insomnia, there may be other ways to improve your sleep hygiene. There are some simple, wholistic lifestyle changes you could try that may make a big impact.

Examine what you’re eating before bed Avoid spicy, sugary, and greasy foods before bed that can cause heartburn and restlessness. This includes caffeine and alcohol as well.

Build a consistent bedtime routine Set a nighttime routine that you follow each night, and get up at the same time each morning. To work up to this, maybe start by cutting 15 minutes off of your typical bedtime until you reach a bedtime that will allow for a full eight hours.

Spend a few minutes doing pre-sleep exercises Performing sleep-inducing exercises can help relieve stress and restlessness - two causes of insomnia. Yoga or any aerobic exercise is especially good for sleep.

Limit gadget use before resting The blue light that cell phones, computers, and tablets emit suppresses naturally occurring melatonin, the hormone responsible for regulating sleep. So limit gadget use in bed or close to your bedtime.

Check our B6 levels

Another thing to discuss with your physician is your B6 levels. It’s possible to check that at a cellular level to see if it’s deficient or at a level that’s optimal for your unique body. You always need vitamin B6 to convert serotonin to melatonin. So the melatonin supplement you’re taking isn’t resolving the root issue and leaving you with some other side effects.

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