Melatonin, commonly known for aiding sleep, is emerging as a potential performance enhancer for athletes. Recent studies indicate that this natural hormone not only regulates sleep but may also improve workout outcomes by increasing carbohydrate metabolism, reducing muscle damage, and accelerating recovery. A notable trial involving 14 trained male athletes demonstrated that a combination of 6 mg of melatonin taken at night and caffeine consumed in the morning led to significant improvements in high-intensity workout performance. Athletes on this regimen covered 5-7% more distance during a shuttle run test compared to those on a placebo, while also exhibiting lower levels of muscle damage markers like creatine kinase. Additionally, past research has shown that melatonin can shift energy use towards carbohydrates, which are more efficient for high-intensity exercise. Despite these benefits, the direct impact of melatonin on performance metrics such as speed and endurance remains inconclusive, with some studies showing inconsistent results. Nevertheless, the growing body of evidence suggests that optimizing sleep recovery with melatonin, combined with pre-exercise caffeine, could be a promising strategy for enhancing athletic performance.