Melatonin
⤢ 3D
The hormone of darkness, released by the pineal gland at night to signal the biological time for sleep and entrain circadian rhythm. Suppressed by light, especially blue light.
Too little may be associated with
Difficulty falling asleep and disrupted circadian timing.
Too much may be associated with
Daytime grogginess and vivid dreams (usually from supplementation).
Informational only — not medical advice.
Organ systems
Stimuli that influence it
Substances
- 5-HTP (↑)
- L-theanine (↑)
- Magnesium (↑)
- Melatonin (↑)
- Tryptophan (↑)
Behaviors
- Quality sleep (↑)
- Doomscrolling (↓)
- Morning bright light (↓)
- Sunlight exposure (↓)
Functions
Dysfunctions
Books (4)
Podcasts
Research (51)
- Hypothalamic Dysfunction Casipit et al. (2026) PubMed ↗
- [Nutrition in improving sleep quality and fighting insomnia] Ortega et al. (2025) Full text ↗ PubMed ↗
- Weather's influence on the number of emergency psychiatric visits: myth or reality? A systematic review of the literature N'Diambourila et al. (2025) Full text ↗ PubMed ↗
- Breastfeeding: The Multifaceted Impact on Child Development and Maternal Well-Being Purkiewicz et al. (2025) Full text ↗ PubMed ↗
- Microbial synthesis of serotonin and melatonin Liu et al. (2025) Full text ↗ PubMed ↗
- GABA and its receptors' mechanisms in the treatment of insomnia Zhu et al. (2024) Full text ↗ PubMed ↗
- The Role of Gut Microbiome in Sleep Quality and Health: Dietary Strategies for Microbiota Support Sejbuk et al. (2024) Full text ↗ PubMed ↗
- [Properties of milk in sleep induction] Ortega et al. (2023) Full text ↗ PubMed ↗
- Why did glutamate, GABA, and melatonin become intercellular signalling molecules in plants? Caspi et al. (2023) Full text ↗ PubMed ↗
- Yoga for Preventive Health: A Holistic Approach Madan et al. (2023) Full text ↗ PubMed ↗
- High dose melatonin increases sleep duration during nighttime and daytime sleep episodes in older adults Charles (2022) Full text ↗ PubMed ↗
- Digital Addiction and Sleep Dresp-Langley et al. (2022) Full text ↗ PubMed ↗
- [Sleep disorders in patients with a neurocognitive disorder] Moderie et al. (2022) Full text ↗ PubMed ↗
- Sleep-Wake Neurochemistry Holst et al. (2022) Full text ↗ PubMed ↗
- Time-restricted Eating for the Prevention and Management of Metabolic Diseases Satchin (2022) Full text ↗ PubMed ↗
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