Grogginess and Vivid Dreams
Morning grogginess and vivid dreams are the two unwanted effects sleep-supplement owners describe most often. This table covers supplements with at least 15 rated owner comments, sorted by how often grogginess comes up.
| Supplement | Rated comments | Mention grogginess | Mention vivid dreams | Any unwanted effect |
|---|---|---|---|---|
| Valerian root | 52 | 13% | 6% | 25% |
| GABA | 24 | 13% | 0% | 25% |
| Melatonin | 637 | 12% | 8% | 22% |
| Magnesium L-threonate (Magtein) | 50 | 8% | 4% | 24% |
| L-theanine | 173 | 8% | 2% | 14% |
| Magnesium glycinate | 602 | 7% | 3% | 15% |
| Saffron extract (incl. Affron) | 15 | 7% | 0% | 40% |
| Magnesium (form not stated) | 487 | 6% | 2% | 9% |
| L-tryptophan | 16 | 6% | 0% | 6% |
| Taurine | 35 | 6% | 0% | 11% |
| Chamomile | 42 | 5% | 2% | 12% |
| Glycine | 143 | 3% | 1% | 10% |
| Lemon balm | 15 | 0% | 0% | 7% |
| Apigenin | 17 | 0% | 0% | 12% |
| Tart cherry | 22 | 0% | 0% | 0% |
| 5-HTP | 17 | 0% | 0% | 0% |
What owners describe
With melatonin, owners most often connect grogginess and vivid dreams to higher doses, and many report fewer problems after cutting to 0.5 to 1 mg or taking it earlier in the evening. See melatonin dose and timing. Valerian's NIH safety page also lists vivid dreams among possible side effects.[NCCIH]
What this data cannot tell you
These are self-reported comments. Grogginess can come from short sleep, alcohol, medicines or an untreated sleep disorder rather than the supplement. Persistent daytime sleepiness needs a doctor.[NHLBI]
Rankings: waking groggy · vivid dreams.
You can also compare all rated sleep aids on one page. Some of these interact with medicines; see our interactions guide. A step-by-step guide to choosing a sleep supplement covers red flags and dosing.