Melatonin – Better Sleep & More HGH

Melatonin Improves Sleep and HGH

Melatonin is most widely used as a supplement to improve sleep disorders.

More unknown is its ability to increase HGH.

The law on melatonin varies greatly between countries so check what laws apply to you before purchase.

What is Melatonin?

Melatonin is a hormone that helps regulates circadian rhythms in humans. Most notably it regulates sleep and wakefulness and at night time causes the feeling of tiredness and desire for sleep.

It is naturally occurring and is secreted by the pineal gland although melatonin is also supplemented by millions of people every year.

Given that is the primary sleep hormone, it main use is for treating sleep disorder such as insomnia and to help individuals deal with jet lag.

As an insomnia aid it is contested whether it actually works in helping individuals fall asleep with many scientific studies pointing toward it not be effective (1).

But the majority tend to note a shortening of time it takes to fall asleep in healthy subjects (2,3,4,5,6,7,8).

This is a helpful supplement for falling asleep but it must be noted that sleep quality is not necessarily improved (9).


Melatonin has a wide range of other potential (not fully proven but indicated) applications including:

  • Treating breast and prostate cancer
  • Decrease menopause symptoms
  • Treat stress
  • Treat chronic pain
  • Strengthen the immune system
  • Treat tinnitus
  • Treat heart disease

The standard dose of melatonin is 3mg a night. Studies indicate that it is very safe over a 6 month period and most likely safe long term. I

t is a very well tolerated supplement but it should be noted that there are some possible side effects (although uncommon):

  • Sleepiness during the day
  • Upset stomach
  • Dizziness
  • Irritability
  • Headache
  • Short term depression

It is important to check the legal status of melatonin in your country as some require prescription for purchase.

For example, in the US and Canada it is sold over the counter. In the UK it is limited to a certain type of melatonin which is only prescribed to the elderly.


Melatonin increases HGH

If you can legally get melatonin then it would be a great addition to your HGH boosting regime.

It resensitizes the pituitary gland to the HGH precursor which is called  Growth-Hormone-Releasing-Hormone (GHRH).

Studies have indicated that the ideal melatonin dose for stimulating HGH release during sleep is between 0.5mg-5mg, with little difference being found between the two.

It also appears to increase HGH if taken before cardio at a dose of 5mg by 72% for a few hours after (10).

However, this was done for the sake of study and it would be unwise to take melatonin in the day due to sleepiness.

Studies clearly indicates a connection between sleep, melatonin and HGH.

The Verdict

Melatonin is one of the best sleep supplements and if you can get it legally in your country (do not break the law), then I highly recommend that you use it if you suffer from insomnia or would like to quickly remedy jet lag.

As  a supplement has enough evidence that it increase both GHRH and HGH so definitely worth a buy if its legal in your jurisdiction.



1.Brasure M, MacDonald R, Fuchs E, Olson CM, Carlyle M, Diem S, Koffel E, Khawaja IS, Ouellette J, Butler M, Kane RL, Wilt TJ. “Management of Insomnia Disorder[Internet]”

2.Cramer H, et al. On the effects of melatonin on sleep and behavior in man. Adv Biochem Psychopharmacol. (1974)

3.Waldhauser F, Saletu B, Trinchard-Lugan I. Sleep laboratory investigations on hypnotic properties of melatonin. Psychopharmacology (Berl). (1990)

4.Effect of inducing nocturnal serum melatonin concentrations in daytime on sleep, mood, body temperature, and performance.

5.Nave R, Peled R, Lavie P. Melatonin improves evening napping. Eur J Pharmacol. (1995)
eid K, Van den Heuvel C, Dawson D. Day-time melatonin administration: effects on core 6.temperature and sleep onset latency. J Sleep Res. (1996)

7.Zhdanova IV, et al. Sleep-inducing effects of low doses of melatonin ingested in the evening. Clin Pharmacol Ther. (1995)

8.Zhdanova IV, et al. Effects of low oral doses of melatonin, given 2-4 hours before habitual bedtime, on sleep in normal young humans. Sleep. (1996)

9.Pinto LR Jr, Seabra Mde L, Tufik S. Different criteria of sleep latency and the effect of melatonin on sleep consolidation. Sleep. (2004

10. Meeking DR, et al. Exercise-induced GH secretion is enhanced by the oral ingestion of melatonin in healthy adult male subjects. Eur J Endocrinol. (1999)

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