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New Harvard Study Says 5 mg of Melatonin Better Than Lower Dose for Improved Sleep!


By Steve Blechman


Sleep loss has been shown to increase weight gain and enhance storage of abdominal fat. Lack of sleep quality is associated with increased deep, visceral abdominal fat, which can increase the risk of insulin resistance, diabetes and cardiovascular disease. Thus, we ask the questions, can sleep loss cause weight gain?

According to The New York Times, on Tuesday, April 12, 2022 “36% of people in the United States and twelve other countries have experienced sleep problems during the pandemic, and according to a 2021 report from the American Psychological Association, 32% of U.S. adults reported changes in sleeping habits because of pandemic stress.”

Prolonged stress brought on by financial problems, relationship difficulties, pressures at work or individual coping strategies can increase levels of hormones called glucocorticoids. Glucocorticoids are steroid hormones that include the stress hormone cortisol.

Chronically high levels of cortisol suppress the immune system and are an important component of chronic stress. High levels of cortisol can promote weight gain by increasing caloric and fat intake, resulting in greater body fat. Chronic stress and elevated cortisol levels can increase abdominal fat. To lower stress and sleep better, exercise daily, and learn how to relax! Practice relaxation techniques such as yoga and meditation.

A new Harvard University study reported by Medical Xpress on May 19, 2022 that “healthy adults aged 55 and older, 5 mg of melatonin increased total sleep time compared to a placebo. Researchers from Brigham and Women’s Hospital conducted the study in 24 healthy, older adults to evaluate whether a high-dose or a low-dose melatonin supplement could improve sleep. The team found that the higher dose had a significant impact, increasing total sleep time compared to placebo.” “Results are published in the Journal of Pineal Research.”

“Participants were randomly assigned to receive two weeks of placebo pill and two weeks of either a low (0.3 mg) or high (5 mg) dose of melatonin 30 minutes before bedtime.” “The team found that the low dose of melatonin did not lead to a statistically significant change in overall sleep time.” “Participants taking 5 mg dose had a significant increase in the total sleep time and sleep efficiency.”

The authors of the study said, “It’s exciting to see evidence that melatonin may have an impact on sleep at night for older adults because we know that so many older people have trouble sleeping.”

Another article appeared in Medical Xpress entitled “Study confirms melatonin helps burn calories and curbs weight gain” (May 10, 2018), and it was reported in the Journal of Pineal Research that melatonin increased brown adipose tissue (BAT). It also had a positive thermogenic effect by producing heat and enhanced energy expenditure. “The study effectively demonstrates that melatonin does indeed help to curb weight gain,” the researchers noted.

Melatonin is a hormone produced by the pineal gland in the brain that promotes sleep and daily biological rhythms and is naturally secreted by the body during the night. It regulates the sleep/wake cycle to help you fall asleep (circadian rhythm).

Melatonin is also involved in energy metabolism and weight loss. Many studies show that melatonin reduces bodyweight and abdominal fat and also increases brown fat.

Brown fat is a special kind of fat cell that generates heat and helps regulate bodyweight and energy expenditure. It’s often referred to as “the fat that makes you thin.” The body has two forms of fat – white fat and brown fat. Brown fat burns calories. The more brown fat you have, the more calories you burn. The capability of harnessing one’s one brown fat for fat burning is revolutionary! The ability to get lean by producing extra brown fat and enhancing and activating existing brown fat represents a promising way to burn fat. Several landmark discoveries and approaches to this are being explored at major research centers and universities worldwide, with great excitement. Brown fat research is a hot topic today and what’s more exciting is the research involving melatonin and brown fat research. (Clinical Nutrition, 2016; J of Nut Sci and Vitaminology, 2008; J Nutritional Biochemistry, 2017). “The physiology of BAT is regulated by melatonin, which not only increases recruitment of brown adipocytes but also elevates their metabolic activity in mammals.” (Obesity Reviews, March 2011). Melatonin reduces fat by activating BAT-driven thermogenesis!

Danish Researchers from Aarhus University, led by Anne Amstrup, found that women consuming melatonin daily for one year before bedtime decreased body fat by nearly 7% and increased lean mass by 5.2%, compared to a placebo treatment (fake melatonin). To quote the study, “In conclusion, we demonstrated that small doses of melatonin (1 and 3 mg/d) have beneficial effects on body composition in terms of reduced fat mass and borderline significantly increased lean mass in postmenopausal women.” (Clinical Endocrinology, September 2015). 5 mg/daily of melatonin has also been shown to be most effective for weight loss.

For better sleep, also avoid electronics. Turn off the TV. Watching TV before bed or worse, falling asleep to the TV interferes with sleep. The blue light from TV can affect sleep and production of melatonin, which tells your body it’s time for sleep, and avoid using tablets and smartphones before sleep! Research has found that mobile devices, tablets, backlit e-readers and computer screens emit blue light and disturbs melatonin and biochemical processes that promote sleep.

Over the last few years, I’ve launched AML™ THERMO HEAT®, the most scientifically advanced brown fat and thermogenic supplement line ever developed! One of those products, AML™ THERMO HEAT® Nighttime Fat Burner™, contains 5 mg of melatonin, synergistically combined with other brown fat and thermogenic activators.

Taking Advanced Molecular Labs™ (AML) THERMO HEAT® Nighttime Fat Burner™ at night or before bed can help boost metabolism, manage stress and manage appetite. It also promotes relaxation and sleep. A good night’s sleep is a requirement for the maintenance of proper bodyweight. THERMO HEAT® Nighttime™ contains a thermogenic blend of spices combined with a mixture of anti-stress, relaxation-inducing agents: melatonin, L-Theanine, 5-hydroxytryptophan (5-HTP) and gamma-aminobutyric acid (GABA). AML THERMO HEAT® Nighttime Fat Burner™ is scientifically formulated based on the latest scientific research.


© Published by Advanced Research Media, Inc. 2022

© Reprinted with permission from Advanced Research Media, Inc.




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