How does melatonin impact sleep?

Ever wondered if that trendy sleep aid, melatonin, is the secret sauce for a night of ZZZs? After reading about the role melatonin can play in getting more consistent sleep, I decided to test the impact it had on my sleep quality. Armed with my trusty Apple Watch, I measured the difference in sleep I get with and without melatonin.

Melatonin is a hormone produced naturally by the pineal gland in the brain, and it plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. The circadian rhythm is the internal clock that governs our sleep patterns, signaling the body when it’s time to sleep and wake up.

The production of melatonin is influenced by the amount of light exposure a person receives. In the absence of light, especially during the evening and night, the pineal gland increases melatonin production, signaling to the body that it’s time to prepare for sleep. Conversely, exposure to light, especially natural sunlight, suppresses melatonin production, promoting wakefulness.

Due to its role in regulating sleep, melatonin supplements have gained popularity as a remedy for sleep-related issues, such as insomnia or jet lag. These supplements are available over-the-counter and are often used to help people adjust their sleep patterns or overcome disruptions in their circadian rhythm.

Methodology

Using an Apple Watch, I measured my sleep quality for one night without melatonin and one night with melatonin. I kept my caffeine intake and activity levels consistent across both days. I started my bedtime wind-down at midnight and entered bed between 12:30am and 1am each night. I woke up with my alarm at 8:30am every morning.

Sleep quality is measured based on the amount of sleep in each sleep stage. Time in REM (Rapid Eye Motion) sleep and deep sleep contributes to a higher sleep score while time awake lowers the sleep score. The full details behind the sleep score can be found here.

Results

Sleep without Melatonin (Control)

Sleep with Melatonin

Trial	Awake (Mins)	REM (Mins)	Core (Mins)	Deep (Mins)
Control	30	95	289	52
Melatonin	3	92	345	57

Sleeping without melatonin resulted in a sleep score of 117 while sleeping with melatonin resulted in a sleep score of 146, a 25% improvement in the overall sleep score. Though REM and deep sleep were similar across both test and control, sleeping with melatonin resulted in less time awake.

Discussion

The decrease in time awake showed promising results and an improvement in the sleep score. However, healthcare professionals are still studying the effects of taking melatonin supplements over a longer period of time, so I ultimately decided not to continue taking melatonin after this test despite the improved sleep score. As with all medications, you should consult with a doctor or nurse practitioner before use.

I was also disappointed that melatonin did not result in more time in REM and deep sleep, which are the most crucial stages of sleep. This leaves me to continue on my quest for finding solutions for better sleep.

Disclaimer: As with all supplements, you should consult a health professional before use. Results here are illustrative of how melatonin impacted my sleep only.

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