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How Melatonin Affects Sleep

You may have seen melatonin on the shelves at pharmacies and grocery stores. Your sleep-deprived friends may have recommended melatonin to you. But have you ever wondered how melatonin affects sleep?

How Melatonin Affects Sleep

What is melatonin?

Melatonin is a naturally occurring hormone by the pineal gland. The job of this hormone is to tell your body when it’s time to sleep and wake up. 

Normally, your body makes more melatonin at night. Levels start to go up when the sun sets, then drops in the morning. 

Why do people take melatonin?

Given melatonin's essential role in the body's internal clockwork, many people assume the supplement is safe for short-term use. And it is true: melatonin is generally harmless - but comes with a list of possible side effects: 

  • Headache
  • Dizziness
  • Nausea
  • Drowsiness

Short-term use of melatonin supplements appears to be safe for most people, but information on the long-term safety of supplementing with melatonin is lacking.” National Center for Complementary and Integrative Health.

The side effects of Melatonin


1. It doesn’t help you stay asleep

The most important call-out is that melatonin does not help you stay asleep. This supplement only helps you fall asleep and many people wake up prematurely after only 3-5 hours, so you end up getting less sleep overall. 

2. Grogginess and daytime sleepiness

One of the most common side effects of melatonin is drowsiness the next morning.  With a groggy start to your day, and oftentimes feeling groggy even throughout the day, melatonin is doing more harm than good.

3. Easy to build a tolerance to 

It’s easy to fall into the trap of taking more melatonin (often 3x the recommended amount) because many people build a tolerance to melatonin very quickly.  Reaching for melatonin each night to get a good night’s rest doesn’t solve the root problem of sleep issues.

Melatonin is banned in other countries

Unfortunately, the side effects of melatonin supplements continue with long-term use. Interactions with other medications, safety concerns with older people, but most importantly products may not contain what is properly listed on the label. 


A 2017 study tested 31 different melatonin supplements bought from grocery stores and pharmacies. For most of the supplements, the amount of melatonin in the product didn’t match what was listed on the product label. - American Academy of Sleep Science


Poor quality control of over-the-counter (OTC) melatonin led the supplement to be banned in the United Kingdom (UK), European Union, Japan, Australia, and most recently Canada. Exogenous melatonin is not outlawed by these countries but regarded as a medicine, available only by prescription. - Journal of Clinical Sleep Medicine


Does the dosage of melatonin matter?

Short answer, yes. 


Lower doses might be ineffective, interpreted as a failure of efficacy, and higher doses could lead to unexpected side effects. 

Remrise Sleep Vitamins

Why Remrise is Melatonin-free

Our sleep gets worse as we age due to the altering of brain chemistry and patterns as we get older. This includes becoming more sensitive to OTC sleep aids. Fixing your sleep problems is best achieved through a plant-based, superfood approach. 

Remrise is purely plant-based and doesn’t contain any hormones. 

  • No hormones
  • No next-day grogginess
  • No premature wake-ups
    • Remrise helps you fall asleep as well as stay asleep throughout the night and increases REM and deep (the restorative sleep you need!)
  • Similar to superfood you don’t build a tolerance to it, it goes beyond a one-night fix, and cumulative use is recommended and improves overall health.
    • We combine ingredients from nature in personalized formulas for great sleep tonight and better sleep over time.
  • It restores healthy sleep
    • Remrise recovers your body’s natural sleep rhythms to immediately benefit your sleep and ultimately, your overall health and well-being. 

We take a natural and holistic approach to our products because we believe the source of authentic energy is natural sleep. With Remrise, we believe that good days start with good nights.

Feedback from our customers who have seen the positive changes by taking Remrise. 

"I have only been taking the powder for a week but it has performed for me exactly as you said it would. I have gone to sleep faster and particularly I have slept more soundly than I have for a long time. I am not groggy at all in the morning." Gary C. 

“I track my sleep with the Oura ring and I now get 2-3 hours of deep sleep a night. My sleep's been great. I make it with 2 scoops of Remrise and warm milk, that's it. It's super delicious, you gotta try it! I've noticed an impact on my workouts. This past week I have been setting new personal records every time I Peloton!" Evan W. 

Read all Remrise Reviews

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