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Melatonin is LIKELY SAFE for most adults when taken by mouth short-term or applied to the skin. It can cause some side effects including headache, short-term feelings of depression, daytime sleepiness, dizziness, stomach cramps, and irritability. Do not drive or use machinery for four to five hours after taking melatonin.
I find if you are getting that groggy/unrefreshed feeling, you might be taking too much melatonin.
I've been taking it for 5+ years daily with some Valerian root extract pills. Initially, I had some vivid/disturbing dreams...not any more. I do get 7 hours of very good sleep daily with only one interruption per night, no side effects attributable to it.