Melatonin, a hormone naturally produced by the body, is known to regulate sleep-wake cycles and has been studied for its potential effects on sleep quality and overall performance. Quality sleep is crucial for recovery and physical performance, especially in athletes. Melatonin supplementation has been shown to improve sleep quality, but its effects on cognitive and physical performance the following day remain underexplored, particularly in athletes.


In a recent study, researchers aimed to investigate the impact of nocturnal melatonin ingestion on psycho-cognitive and short-term maximal performances in professional soccer players. This study was published in the journal Research Quarterly for Exercise and Sport by Ghattassi K and colleagues. Twelve professional soccer players participated in the study, with an average age of 22.9 years, height of 1.80 meters, and weight of 72.0 kilograms. Participants underwent two separate testing sessions after consuming either melatonin or a placebo before sleep.
The following morning, participants underwent various psycho-cognitive and physical tests, including reaction time, handgrip strength, squat jump, agility test, and anaerobic performance test.
The key findings of the study were:
Melatonin intake improved subjective sleep quality compared to placebo.
Participants showed improved reaction time after melatonin ingestion.
Melatonin intake resulted in enhanced handgrip strength, squat jump performance, and peak and mean power during the anaerobic test (Wingate test).
Additionally, fatigue index and perceived exertion scores were lower in the melatonin group.
Blood lactate and glucose levels were not significantly affected by melatonin ingestion.
The study suggests that nocturnal melatonin intake before sleep can positively impact both cognitive and physical performances the following day in professional soccer players. Improved sleep quality, reaction time, handgrip strength, and anaerobic performance were observed in participants who consumed melatonin compared to placebo. These findings highlight the potential benefits of melatonin supplementation for athletes seeking to optimize performance and recovery.
Reference:
Ghattassi, K., Farjallah, M. A., Graja, A., Romdhani, M., Boudhina, N., Guimard, A., Driss, T., Souissi, N., Chtourou, H., & Hammouda, O. Nocturnal melatonin ingestion improves soccer players’ short-term maximal performances on the following day. Research Quarterly for Exercise and Sport,2024;1–8. https://doi.org/10.1080/02701367.2024.230345