Woman sleeping peacefully in her bed with the light shining in

Get toned with Melatonin

One of the key factors in building muscle and transforming your body is proper rest. That's why people train different parts of the body each day of the week in a "workout split". But whether you're a student, a new parent, a 9-5 worker, whatever - you probably know what it feels like to have trouble sleeping.


Recently I've noticed how interrupted my sleep has been. I wake up to use the bathroom every night and with my new work schedule I'm waking up earlier than ever. Some people I know use Nyquil to help them sleep, but I'm here to tell you about a natural alternative.


This weekend when I was having trouble falling asleep I decided to experiment with melatonin. I took a 5mg pill and went to bed as usual. HOLY COW. Best nights sleep!! I slept an extra couple of hours than I usually do, and could have continued sleeping if I didn't force myself out of bed.

This prompted me to research melatonin in the bodybuilding world...


Melatonin is an all natural hormone secreted by your body to help control your sleep and wake cycles. It is naturally found in some foods in small amounts. You can also buy supplements at your local pharmacy in the vitamins isle.

Who should take melatonin?

Those suffering from interrupted sleep patterns should try adding melatonin to their routine. Otherwise, I would simply use melatonin on those nights when you need to go to bed, but can't seem to make yourself do it.

Will melatonin get me toned?

No. But, as I said earlier sleep is key to recovery and transforming your body. Proper sleep will aid you in your fitness journey.

How much melatonin should I take?

Most people use between 3-6mg to help them sleep. Start with 3mg to assess your tolerance.

So....do bodybuilders use melatonin?

After my research, no. It's more like anyone who needs help sleeping uses melatonin. However, those looking to transform their bodies need a good sleep for energy throughout the day and recovery from training.

Bottom line: 

If you need help sleeping, try melatonin to give you more energy in your day and aid in recovery from training.

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