This.
And maybe anecdotal, but my experience of people who have used melatonin is that they sleep very deeply, but for a shorter amount of time. But likely they will wake up after around 6/7 hours sleep, rather than the recommended 8 hours of sleep. And once woken up, it's very hard to go back to sleep.
I specifically take a timed release melatonin, really improved my sleep. Otherwise I did have inconsistent sleep on regular melatonin.
>rather than the recommended 8 hours of sleep
for people getting 7 hours of sleep you're good. Improve your sleep hygiene, ok, but artificial interventions to get 8 may not be worth it for you.
7 is enough for a lot of adults. especially 7 hours of quality sleep. After seeing a sleep doctor I realized that stressing out about not getting exactly 8 hours each night was part of my problem! I did a lot of experimentation to find my optimal hours and it was not quite 8. Trying to force extra hours doesn't really work.
AFAIK 7-9 hours is the commonly used range, anything less than 7 hours or anything more than 9 can have detrimental effects on how well rested you feel after waking up. Where did you get the notion that adults need exactly 8 hours on the dot?
It really is variable. My number is closer to 9, so even nights I get my "good 8 hours" I still end up with a sleep deficit by the end of the week.
That's what my wife and I sleep for, 7 hours. 8 and we wake up with a headache.