Melatonin is a hormone the body releases in the dark to signal that it is time to sleep · It is talked about a lot for jet lag and for shifting sleep times · This article sums up what it is and what to know (including its legal status in Thailand)
Melatonin is released by the pineal gland when your surroundings get dark and acts like a signal telling the body it is time to sleep · That is why it has been studied for resetting the body clock, for example with jet lag or a delayed sleep schedule · In many countries it is sold as a dietary supplement, but in Thailand it is classified as a controlled drug and should be used under professional guidance
1 What melatonin is used for
- Jet lag — adjusting sleep times when travelling across time zones
- Delayed sleep timing (delayed sleep phase)
- Helping you fall asleep in some cases
⚠️ Melatonin is more about ‘timing’ than about being a sedative sleeping pill
2 What to know before using it
Melatonin is not a sedative sleeping pill; it helps with timing · A bigger dose does not mean better, and it may cause daytime sleepiness or strange dreams · In Thailand it is a controlled drug, so consult a doctor/pharmacist, especially for children, pregnant women and people who take regular medication
3 Natural alternatives
Before relying on melatonin, improving your sleep hygiene (less screen light at night, going to bed at the same time, getting morning sunlight) helps the body release its own melatonin well · Nutrients such as magnesium and tryptophan are also talked about for relaxation
4 Frequently asked questions (FAQ)
Can you buy melatonin freely in Thailand?
In Thailand it is classified as a controlled drug, not an ordinary dietary supplement. Consult a doctor/pharmacist.
Is melatonin a sleeping pill?
It is not a sedative like a sleeping pill; it helps with the timing of sleep.
Does taking more help you sleep more deeply?
A bigger dose is not better, and it may cause daytime sleepiness/strange dreams. Use a low dose as advised.
Are there natural alternatives?
Improving your sleep hygiene and getting morning sunlight help the body release its own melatonin.
- Dietary supplements are not medicines — they have no effect in preventing, treating or curing disease; they are only an aid to looking after your health
- People with underlying conditions or who take regular medication should consult a doctor/pharmacist before use, as there may be interactions
- Pregnant and breastfeeding women should consult a doctor first
- In Thailand melatonin is a controlled drug and should be used under the guidance of a doctor/pharmacist, especially for children/pregnant women
References
- NCCIH — Melatonin.
- Guidance on melatonin use for jet lag/circadian rhythm.
💡 Looking for some support? Read more: Sleep care: how to choose the right aid 👉