Sleep deprivation is a growing concern that affects cognitive function, mood, and overall health. In urban Thailand, long work hours, busy lifestyles, and screen time contribute to poorer sleep for many residents. A 2022 survey by a leading Thai health institute found that nearly 60% of urban residents were dissatisfied with their sleep quality. As awareness grows, some people turn to melatonin, attracted by its reputation as a natural sleep aid.
Melatonin is a hormone produced by the pineal gland that signals the body to prepare for rest. Its release follows the circadian rhythm: darkness triggers production, while light suppresses it. This system helps align sleep with day and night. As people age, natural melatonin production declines, which can contribute to sleep difficulties in older adults. In Thailand’s ageing society, this trend is of particular relevance. Synthetic melatonin aims to replenish these levels and aid sleep onset.
In the United States, melatonin is widely available as a dietary supplement and is used for insomnia, jet lag, shift work disorder, and some developmental conditions. Reviews show a nuanced picture. While many patients report improvements, rigorous research indicates modest benefits for the average adult and higher effectiveness for specific circadian disruptions. A 2025 meta-analysis found an average reduction in time to sleep onset of about seven minutes, a modest effect compared with other strategies. Experts emphasize that melatonin works best for circadian rhythm disorders rather than as a universal remedy.
Common side effects include headaches, daytime sleepiness, and vivid dreams. The long-term safety of melatonin, especially for children and adolescents, remains unclear. Some animal studies suggest concerns about puberty timing, but human data is limited. Caution is advised, particularly for parents considering sleep aids for children.
Thailand’s regulatory landscape adds another layer. Melatonin is tightly controlled and not allowed as a food additive or dietary supplement. It is legally available only with a physician’s prescription. This restriction reflects concerns about unregulated use, dosage variability, and potential long-term effects, especially for vulnerable groups such as children, pregnant women, and the elderly. The Thai Food and Drug Administration enforces these rules to discourage casual consumption.
Despite restrictions, some Thais obtain melatonin through overseas purchases or doctor-approved importation. Bangkok sleep specialists warn that self-medicating with imported melatonin can lead to inconsistent dosing and questionable product quality, potentially masking underlying health issues.
Experts caution that melatonin is not a cure-all. It may help certain individuals—such as older adults or people with specific sleep disorders like delayed sleep phase syndrome—but most sleep problems stem from lifestyle factors: stress, screen time, and irregular routines. The path to better sleep often lies in behavioral changes rather than pills.
To support natural sleep, researchers and clinicians stress environmental and lifestyle cues. Daytime exposure to daylight and dimmed artificial lights at night help regulate melatonin production. Thai-friendly tips include spending time outdoors in natural light, using daylight for daily activities, and maintaining regular bedtimes. Calming evening routines, herbal teas, and mindfulness practices can aid relaxation without supplements.
Looking ahead, regulatory changes may improve access to sleep aids in Thailand as the population ages and sleep disorders rise. For now, public health efforts focus on sleep hygiene education and preventing unregulated supplement use in a global market prone to misinformation.
Practical guidance for Thais struggling with sleep: prioritize healthy routines over quick fixes. Limit screen time and bright lights in the evening, maintain a consistent sleep-wake schedule—even on weekends—and seek professional medical advice if insomnia lasts more than a month. Parents should avoid self-prescribing melatonin for children; instead, emphasize lifestyle adjustments and consult paediatric sleep specialists if concerns persist.
In Thailand’s journey toward better sleep health, the enduring principle remains: a balanced environment, mindful routines, and culturally grounded practices support restorative rest more effectively than shortcuts.
According to research from Thai hospitals and public health data, sleep hygiene matters. International perspectives from respected sleep scholars support cautious use of melatonin and underscore the value of individualized assessment.