Melatonin
Sleep hormone. Controls sleep-wake cycle and acts as antioxidant.
In general
- Higher
- Excessive sleepiness, grogginess, vivid dreams.
- Typical
- Fall asleep easily, deep rest. Wake refreshed. Strong immunity.
- Lower
- Cannot fall asleep, light sleep, frequent waking. Accelerated aging.
For women
- Higher
- Daytime grogginess, vivid dreams, excessive sleepiness.
- Typical
- Deep restful sleep, wake refreshed. Supports progesterone and estrogen rhythm.
- Lower
- Insomnia, disrupted sleep, waking often. Worsens PMS and hormonal symptoms.
For men
- Higher
- Excessive daytime sleepiness, grogginess, vivid dreams.
- Typical
- Fall asleep quickly, deep sleep, wake refreshed. Testosterone restored overnight.
- Lower
- Cannot fall asleep, light sleep, frequent waking. Low testosterone link.
If it tends to run high
- Bright Morning Light
Intense light immediately on waking suppresses excess melatonin and resets your clock.
If it tends to run low
- Dim Lights Early
Lower lights 2 hours before bed. Your pineal gland needs darkness to produce melatonin.
- Consistent Wake Time
Same wake time daily (even weekends) anchors your circadian rhythm for better melatonin release.
- No Late Caffeine
Caffeine after 2pm blocks adenosine, which delays melatonin onset by up to 3 hours.
This page is general education, not medical advice. HormoneGPT shows patterns based on your answers and does not measure melatonin levels. If you are worried about symptoms, talk to a doctor; a blood test is the only way to measure hormone levels.