For those plagued by restless nights and chronic fatigue, the promise of a “wonder pill” that can signal sleep to even the most stubborn minds is an alluring one. Melatonin, the natural hormone known for its role in regulating sleep, is increasingly touted as an answer to modern sleep deprivation. Around the world, especially in countries like the United States, synthetic melatonin is as easy to obtain as a bottle of vitamins, found online and in supermarkets. However, for many Thais, this popular sleep supplement remains beyond reach, entangled in a web of regulation and scientific debate that complicates its role as a solution for the nation’s weary.
Sleep deprivation is a growing concern worldwide, linked to impaired cognitive function, depression, obesity, and high blood pressure. In Thailand, urbanisation, digital device use, and rising work demands have made good sleep a rare commodity, with one 2022 survey by a leading Thai health institute reporting that nearly 60% of urban Thais are dissatisfied with their sleep quality. As awareness grows of the long-term consequences of poor sleep, the hunt for answers becomes more desperate—and melatonin’s reputation as an “all-natural” sleep enhancer only adds to its appeal.
Melatonin is a hormone produced mainly by the pineal gland in the brain, signalling to the body that it is time to wind down and prepare for rest. Its production is triggered by darkness and suppressed by light, an evolutionary adaptation designed to keep our sleep cycles synchronised with day and night. But as we age, our natural production of melatonin declines—beginning around age 40 and accelerating after 70. This reduction is one reason older adults are more prone to insomnia, a pattern seen in Thailand’s rapidly aging society as well. Synthetic melatonin supplements aim to replenish these dwindling levels, nudging the body toward sleep.
In countries like the United States, melatonin is sold as a dietary supplement, widely used not only for insomnia but also for jet lag, shift work disorder, and even among children and adolescents with developmental conditions such as autism or ADHD. However, a recent analysis by Dr. Sophie Bostock, a sleep medicine specialist in the UK, notes that while melatonin has strong anecdotal support—a word such as “life-changing” is common in parental testimonials—scientific research paints a more nuanced picture. Most studies reveal that melatonin helps individuals with specific sleep disorders or situations where circadian rhythms are disrupted, such as travel between time zones, but for the average adult, melatonin’s benefit is only slightly better than a placebo. A 2025 meta-analysis found that melatonin shortened sleep onset by about seven minutes on average—hardly a dramatic transformation compared to other sleep medications (Johns Hopkins Medicine, Yale Medicine, Sleepless in Arizona).
Further complicating matters are reports of side effects such as headaches, daytime sleepiness, and vivid dreams, as highlighted in recent overviews by the Mayo Clinic (Mayo Clinic) and UC Davis Health (UC Davis Health). The long-term impact of melatonin use, especially among children and adolescents, remains uncertain. Animal studies have suggested melatonin can disrupt the timing of puberty, but human data is incomplete and reassuring so far. Nonetheless, most experts urge caution, particularly for parents seeking quick fixes for their children’s sleep troubles.
The regulatory environment for melatonin in Thailand adds another layer of complexity. Unlike the open market in the US, in Thailand, melatonin is strictly regulated—not allowed as a food additive or dietary supplement, and only legal when prescribed by a physician (Chemlinked Food News, ASEAN Now). The Food Act of 2522 (1979) prohibits melatonin’s inclusion in foods, a policy enforced by the Food and Drug Administration. This restriction results from concerns about unregulated use, dosage variability, and unknown long-term side effects—especially for vulnerable groups such as children, pregnant women, and the elderly. Sleeping pills, including melatonin, are available only via doctor’s prescription, with strict controls to discourage casual or indiscriminate use (Chulalongkorn University Faculty of Pharmacy).
Despite these restrictions, some Thais have turned to online purchasing or sourcing melatonin on overseas trips, where border guidelines technically allow individuals to bring in personal-use quantities if supported by a doctor’s letter (Thai FDA - Guidance for Travellers). However, health specialists at major Bangkok hospitals warn that anyone self-medicating with imported melatonin risks taking an inconsistent dosage, using products with questionable quality, and potentially masking underlying health conditions.
When questioned about the advisability of melatonin, a sleep medicine specialist at a leading Bangkok academic hospital stressed, “Melatonin is not a cure-all. For some, especially older adults or people with specific sleep disorders like delayed sleep phase syndrome, it may assist. But the majority of sleep problems are rooted in lifestyle—stress, screen time, irregular bedtimes—and require changes in behaviour rather than pills.”
This viewpoint is echoed globally: environmental cues, particularly exposure to natural light during the day and dimming artificial lights at night, are the primary regulators of melatonin and, by extension, healthy sleep (The Telegraph). Dr. Bostock recommends that to increase natural melatonin, individuals should avoid screens and bright lights in the 2 hours before bedtime, and maintain a diet rich in lean proteins to supply the amino acids necessary for hormone synthesis. Traditional Thai homes, with their airy spaces and reliance on natural light, offer some culturally relevant tips for keeping circadian rhythms healthy. Meanwhile, established bedtime rituals, herbal teas, and mindfulness meditation—popular in Thai culture—can aid relaxation without the need for imported pills.
Looking ahead, it is possible that regulatory changes may someday enable easier access to melatonin in Thailand, particularly as the country’s population ages and sleep disorders become more prevalent. However, for now, the focus remains on public health education about sleep hygiene and the risks of unregulated supplement use, especially amid a global supplement industry rife with misinformation and dubious claims.
For Thais struggling with sleep, the practical advice from experts is this: resist the temptation to order miracle pills online, and instead invest in healthy routines. Limit screen time and bright lights at night, maintain regular sleep and wake times—even on weekends—and consult a healthcare professional if insomnia persists for more than a month. Parents in particular are cautioned against self-prescribing melatonin for children, emphasising instead lifestyle modifications and, if necessary, seeking support from paediatric sleep specialists.
As Thailand charts a course through an increasingly sleepless era, the allure of melatonin reminds us that the keys to restorative rest remain simple, if not always easy: darkness, quietude, and cultural wisdom passed from generation to generation.
Source links: The Telegraph, Johns Hopkins Medicine, Yale Medicine, Sleepless in Arizona, Mayo Clinic, Chemlinked Food News, Pharmacy Chulalongkorn, Thai FDA Guidance for Travelers