Melatonin Supplements Really Improve Sleep Quality
Yes, melatonin supplements work effectively to improve sleep quality by reducing time to fall asleep, increasing total sleep time, and resynchronizing circadian rhythms in conditions like insomnia, jet lag, and delayed sleep phase syndrome.
- Reduces latency to fall asleep, especially in insomnia cases.
- Shifts sleep timing earlier for delayed phase syndrome, jet lag, and shift work.
| Claim | Scientific Observation | Impact Magnitude | Source | ||
|---|---|---|---|---|---|
| Reduces time to fall asleep in insomnia | Promotes faster sleep onset via brain receptors | 7-12 minutes reduction | Cardinali, D.P. (2024), Nutrients | ||
| Increases total sleep duration | Enhances sleep time and quality in sleep disorders | Up to 30 minutes more | Cardinali, D.P. (2024), Nutrients | ||
| Improves sleep for jet lag and shift work | Resynchronizes circadian rhythms | Earlier sleep phase by 1-2 hours | Cardinali, D.P. (2024), Nutrients | ||
| Safe short-term use in adults | Minimal adverse events reported | <5% incidence of side effects | Cardinali, D.P. (2024), Nutrients |