Does Melatonin Improve Sleep Quality? Yes!

Melatonin Sandman Alpha Wolf Nutrition

According to the Centers for Disease Control and Prevention (CDC) over one third of American adults aren’t getting enough sleep on a regular basis (1).

We also know that sleep is extremely important to maintain health of and ward off a broad range of health issues.

While conventional sleep aids can come with potentially dangerous side effects (2) there is a natural option that not only improves sleep but may also have other important health benefits.

What is Melatonin?

Melatonin is a hormone produced in your body by the brain’s pineal gland which can help you sleep (3). The synthesis and release of this substance are suppressed by light and stimulated by darkness.

Melatonin is directly responsible for maintaining the body’s circadian rhythm (your ‘body clock’), which runs on a daily 24-hour schedule. This biological clock plays a critical role in both falling asleep and waking up (4).

Your pineal gland usually starts secreting melatonin at about 9 PM. At this time levels can increase sharply causing drowsiness. For a healthy individual, melatonin levels remain elevated during sleep. By around 9 AM, melatonin levels begin to drop, until the levels are barely detectable during the day (5).

Children experience the highest levels of melatonin at night; however research finds that levels decrease significantly with age (6). This is one explanation why we don’t tend to sleep as deeply or well as we did when we were younger.

Melatonin Improves Sleep Quality

Recent research finds that using a melatonin supplement could help people experiencing disrupted circadian rhythms, like people working a night shift or experiencing jet lag (7,8).

Melatonin supplementation may also help individuals who simply have chronically low melatonin levels due to factors like excess alcohol or caffeine consumption, imbalanced blood sugar, stress, and exposure to light (9,10).

A 2012 study published in Drugs & Aging examined the effects of delayed release melatonin to treat insomnia in patients 55 years or older (11).

The randomized, double-blind trial found that two milligrams of delayed release melatonin taken between one and two hours before bedtime was associated with significant sleep improvement compared to a placebo in sleep quality, morning alertness, and health-related quality of life.

Researchers also found that regardless whether melatonin use was short or long-term, there was no dependence, tolerance, rebound insomnia or withdrawal symptoms.

It also made my list of 5 ways to improve sleep!

Liposomal Melatonin is Better

Liposomes and Melatonin in Sandman Sleep Aid by Alpha Wolf Nutrition

Liposomes are a “lecithin” which is a fat that is essential in the cells of the body.

When you wrap a nutrient, amino acid or hormone such as melatonin inside of a liposome, it engulfs and protects the nutrient as its quickly transported to the intestines where it is released for rapid absorption.

For comparison, only about 15% of standard melatonin supplement is absorbed by the body and it can take a very long time for even that tiny amount to be absorbed.

However, when melatonin is wrapped in a liposome, it is designed for enhanced absorption and nearly instantaneous effect so you can take it just minutes before bedtime.

Melatonin May Increase Human Growth Hormone (HGH) Levels

HGH helps maintain, build, and repair tissues in your brain and other organs. It can help speed up healing after an injury and also repairs muscles after exercise.

Recent research finds that taking melatonin may help increase growth hormone levels healthy young men.

Studies have shown that melatonin can make the pituitary gland, the organ that releases growth hormone, more sensitive to the hormone that releases growth hormone (12, 13).

In addition, studies have shown that both lower (0.5 mg) and higher (5.0 mg) melatonin doses are effective at stimulating growth hormone release (13).

Melatonin Helps Prevents SAD

Seasonal Affective Disorder (SAD) is also known as seasonal depression or ‘winter blues’ may affect up to 20 percent of US adults (14), and there is strong evidence that this is affected by changes in our sleep cycles caused by shorter days (15).

Research suggests that melatonin may help reduce the symptoms of SAD by regulating our sleep cycle (16).

While the evidence isn’t conclusive, this study did find a measurable improvement in SAD symptoms.

Melatonin Promotes Eye Health

One study finds that melatonin could be beneficial to treat conditions like glaucoma and age-related macular degeneration (AMD).

In a study of 100 people living with AMD, taking 3 mg of melatonin for up to a year helped protect the retina, slow age-related damage and maintain visual clarity (17).

Also, an animal study finds that supplementation decreased the severity and incidence of retinopathy — an eye disease that affects the retina and can result in vision loss (18).

However, research is limited and more human studies will be needed to determine the benefits of long-term melatonin supplements on eye health.

Melatonin Can Reduce Symptoms of Tinnitus

Tinnitus is a condition characterized by a constant ringing in the ears.

It is often worse when there is less background noise, such as when you’re trying to fall asleep. Interestingly, taking melatonin may help reduce symptoms of tinnitus and help you get to sleep (19, 20).

One study involving adults experiencing tinnitus gave 61 participants three milligrams of melatonin before going to bed for 30 days. The researchers found it helped reduce the symptoms of tinnitus to significantly improve their sleep quality (21).

The Sandman Difference

To get maximum absorption out of melatonin you need to wrap it in liposomes but not all liposomes are created equal.

Our Sandman 100% natural sleep aid is manufactured with with liposomes using no heat, no high pressure and as small as 50 nanometers!

We also include:

  • GABA – helps body and mind to relax and fall asleep
  • L-theanine – helps increase relaxation and lower stress
  • Glutathione – “Master Antioxidant” reduces oxidative stress on the body

To help ensure you get the best, most refreshing night’s sleep you will ever experience.


  1. Centers for Disease Control and Prevention. 1 in 3 Adults Don’t Get Enough Sleep. CDC News Room. February 18, 2016 – Link
  2. Fitzgerald T, Vietri J. Residual Effects of Sleep Medications Are Commonly Reported and Associated with Impaired Patient-Reported Outcomes among Insomnia Patients in the United States. Sleep Disord. 2015;2015:607148. doi:10.1155/2015/607148 – Link
  3. Arendt J. Melatonin and the pineal gland: influence on mammalian seasonal and circadian physiology. Rev Reprod. 1998 Jan;3(1):13-22 – Link
  4. Zisapel N. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Br J Pharmacol. 2018;175(16):3190–3199. doi:10.1111/bph.14116 – Link
  5. Grivas TB, Savvidou OD. Melatonin the “light of night” in human biology and adolescent idiopathic scoliosis. Scoliosis. 2007;2:6. Published 2007 Apr 4. doi:10.1186/1748-7161-2-6 – Link
  6. Karasek M. Melatonin, human aging, and age-related diseases. Exp Gerontol. 2004 Nov-Dec;39(11-12):1723-9 – Link
  7. Herxheimer A, Petrie KJ. M for the prevention and treatment of jet lag. Cochrane Database Syst Rev. 2002;(2):CD001520 – Link
  8. Srinivasan V, Spence DW, Pandi-Perumal SR, Trakht I, Cardinali DP. Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Travel Med Infect Dis. 2008 Jan-Mar;6(1-2):17-28. doi: 10.1016/j.tmaid.2007.12.002. Epub 2008 Jan 28 – Link
  9. Peuhkuri K, Sihvola N, Korpela R. Dietary factors and fluctuating levels of M. Food Nutr Res. 2012;56:10.3402/fnr.v56i0.17252. doi:10.3402/fnr.v56i0.17252 – Link
  10. Arnedt JT, Conroy DA, Brower KJ. Treatment options for sleep disturbances during alcohol recovery. J Addict Dis. 2007;26(4):41–54. doi:10.1300/J069v26n04_06 – Link
  11. Lyseng-Williamson KA. M prolonged release: in the treatment of insomnia in patients aged ≥55 years. Drugs Aging. 2012 Nov;29(11):911-23. doi: 10.1007/s40266-012-0018-z – Link
  12. Valcavi R1, Zini M, Maestroni GJ, Conti A, Portioli I. Melatonin stimulates growth hormone secretion through pathways other than the growth hormone-releasing hormone. Clin Endocrinol (Oxf). 1993 Aug;39(2):193-9 – Link
  13. Forsling ML1, Wheeler MJ, Williams AJ. The effect of melatonin administration on pituitary hormone secretion in man. Clin Endocrinol (Oxf). 1999 Nov;51(5):637-42 – Link
  14. Targum SD, Rosenthal N. Seasonal affective disorder. Psychiatry (Edgmont). 2008;5(5):31–33 – Link
  15. Lewy AJ, Sack RL, Miller LS, Hoban TM. Antidepressant and circadian phase-shifting effects of light. Science. 1987 Jan 16;235(4786):352-4 – Link
  16. Lewy AJ1, Lefler BJ, Emens JS, Bauer VK. The circadian basis of winter depression. Proc Natl Acad Sci U S A. 2006 May 9;103(19):7414-9. Epub 2006 Apr 28 – Link
  17. Yi C1, Pan X, Yan H, Guo M, Pierpaoli W. Effects of M in age-related macular degeneration. Ann N Y Acad Sci. 2005 Dec;1057:384-92 – Link
  18. Stefanova NA, Zhdankina AA, Fursova AZh, Kolosova NG. [Potential of M for prevention of age-related macular degeneration: experimental study]. Adv Gerontol. 2013;26(1):122-9 – Link
  19. Rosenberg SI, Silverstein H, Rowan PT, Olds MJ. Effect of M on tinnitus. Laryngoscope. 1998 Mar;108(3):305-10 – Link
  20. Merrick L, Youssef D, Tanner M, Peiris AN. Does M have therapeutic use in tinnitus? South Med J. 2014 Jun;107(6):362-6. doi: 10.14423/01.SMJ.0000450714.38550.d4 – Link
  21. Hurtuk A, Dome C, Holloman CH, Wolfe K, Welling DB, Dodson EE, Jacob A. Melatonin: can it stop the ringing? Ann Otol Rhinol Laryngol. 2011 Jul;120(7):433-40 – Link