Last night, I made a classic mistake: I popped a 10 mg melatonin tablet, thinking it would guarantee me the best night’s sleep. Spoiler alert—it did the opposite. Instead of drifting into dreamland, I spent the night jolting awake, tossing, turning, and wondering why I felt more wired than relaxed.
Here’s what I learned: when it comes to melatonin dosage, more is not better.
The Problem With High Melatonin Dosage
Most experts recommend starting with a much smaller dose—usually between 0.5 mg to 3 mg. That’s all your body typically needs to help signal that it’s bedtime. A higher dose, like 10 mg, can actually disrupt your sleep cycle, making you feel restless, groggy, or even cause vivid dreams and night wakings.
In other words, too much melatonin can confuse your internal clock rather than support it.
Common Side Effects of Too Much Melatonin
If you’ve ever taken a large melatonin dosage and wondered why you felt worse, here’s why:
- Restless sleep or frequent wake-ups (hi, that was me last night )
- Morning grogginess
- Headaches or dizziness
- Vivid or even unsettling dreams
What To Do Instead
If you want to try melatonin for better sleep, start small. Even 1 mg or less may be enough to help your body naturally wind down. Pair it with good sleep hygiene—like limiting screens before bed, keeping your room cool and dark, and sticking to a consistent bedtime.
The Bottom Line
Taking a high melatonin dosage like 10 mg isn’t a shortcut to better sleep—in fact, it can leave you feeling more restless than rested. When it comes to melatonin, less is usually more.
So learn from my mistake: skip the mega dose and let your body ease into sleep the natural way.