Sleep problems are becoming increasingly common in Sri Lanka. From late-night phone scrolling to stress, shift-work schedules, exam pressure, and hectic lifestyles, many people struggle to fall asleep or stay asleep.
This is why melatonin; a natural sleep-supporting hormone; has become one of the most popular supplements worldwide and is now in high demand across Sri Lanka.
This complete guide explains what melatonin is, how it works, melatonin uses, dosage, safety, melatonin side effects, natural foods high in melatonin, and how to stimulate melatonin production naturally.
What Is Melatonin? (Melatonin Definition & Function)
Melatonin is a natural hormone produced by the pineal gland in the brain.
Its main function is to regulate your sleep–wake cycle, also called the circadian rhythm.
Melatonin hormone function includes:
- Helping the brain understand when it’s time to sleep
- Making you feel sleepy at night
- Regulating your internal body clock
- Supporting deep, restorative sleep
- Influencing mood, immune function, and hormonal balance
Your melatonin levels naturally rise in the evening when it gets dark and fall in the morning when exposed to light.
But modern life disrupts this cycle, especially in Sri Lanka where people often stay up late, use phones in bed, or work night shifts.
Why Sri Lankans Have Low Melatonin Levels
Statistics show that over 60% of Sri Lankans experience sleep-related problems due to lifestyle changes. Common factors that reduce melatonin production include:
1. Mobile phone and laptop use at night
Blue light blocks melatonin release.
2. Stress & anxiety
Stress hormones suppress melatonin hormone function.
3. Shift work and irregular sleep schedules
Night workers commonly suffer from low melatonin.
4. Aging
Melatonin levels naturally drop after age 40.
5. Excess light exposure at night
Bright rooms and street lights can disrupt the sleep cycle.
6. Caffeine consumption late in the day
Tea and coffee are widely consumed in Sri Lanka, affecting sleep.
Because of these reasons, many people consider melatonin supplements to help restore healthy sleep patterns.
Melatonin Uses: What Does Melatonin Help With?
Melatonin is mainly used as a sleep aid, but its benefits go beyond simply falling asleep faster.
Primary Melatonin Uses
- Melatonin for sleep (most common use)
- Reducing the time it takes to fall asleep
- Improving sleep quality
- Supporting shift workers
- Managing jet lag
- Helping students with irregular sleep cycles
- Supporting elderly individuals with declining natural melatonin
- Reducing night-time restlessness caused by stress
In Sri Lanka, melatonin is popular among:
- University students
- Working professionals
- Night-shift employees
- Travelers
- Older adults
- People with chronic stress or insomnia
How Melatonin Works (How Long Does Melatonin Last?)
After taking melatonin, it usually starts working within 20–40 minutes.
How long does melatonin last in the body?
Melatonin remains active for 4–8 hours, depending on:
- Your age
- Dosage
- Sleep patterns
- Body metabolism
This is why melatonin is usually taken 30 minutes before bedtime.
Melatonin Dosage: How Much Should You Take?
In Sri Lanka, melatonin supplements are available in different strengths; typically 1 mg, 3 mg, 5 mg, and sometimes 10 mg.
Recommended Melatonin Dosage
| Purpose | Dosage |
| Mild sleep problems | 1 mg |
| General sleep support | 3 mg |
| Difficulty falling asleep | 3–5 mg |
| Severe insomnia | 5–10 mg (recommended under medical advice) |
| Elderly adults | 1–3 mg |
Dosage Tips;
- Always start with the lowest dose.
- Increase only if necessary.
- Take 30–45 minutes before sleeping.
- Avoid taking melatonin in the middle of the night.
Melatonin Side Effects: Is It Safe?
Melatonin is considered very safe when used correctly, and most people in Sri Lanka tolerate it well.
Possible Melatonin Side Effects (Mild & Temporary):
- Morning grogginess
- Vivid dreams
- Slight dizziness
- Dry mouth
- Mild headache
Less common side effects:
- Hormonal imbalance (if taken in very high doses)
- Sleepiness during the day
Who Should Avoid Melatonin Without Medical Advice
- Pregnant women
- Breastfeeding mothers
- Children under 12 (unless doctor recommended)
- People taking antidepressants or epilepsy medications
- Individuals with autoimmune diseases
Overall, melatonin is safe when used responsibly and at the right dosage.
Natural Foods High in Melatonin (Sri Lanka Friendly Options)
If you want to increase melatonin naturally through diet, here are common foods high in melatonin:
Local Foods Containing Melatonin:
- Bananas
- Pineapple
- Oranges
- Tomatoes
- Corn
- Oats
- Rice
- Milk
- Yoghurt
- Nuts (especially almonds)
- Eggs
Including these foods in your evening meal can support better natural melatonin production.
How to Stimulate Melatonin Production Naturally
In addition to supplements, lifestyle habits can help increase melatonin naturally.
1. Reduce blue-light exposure at night
Use night mode or eye-protection mode on your phone.
2. Keep your bedroom dark
Use dim lighting after 9 PM.
3. Establish a consistent sleep routine
Go to bed at the same time daily.
4. Limit caffeine after 3 PM
Tea and coffee consumption is high in Sri Lanka; this habit may reduce melatonin.
5. Manage stress
Practice deep breathing, meditation, or light stretching.
6. Slow, long exhaling improves mind power, focus, and relaxation
Breathing techniques lower stress hormones and allow melatonin to rise.
7. Get early morning sunlight
Morning light helps reset your biological clock.
8. Exercise regularly
It naturally boosts sleep hormones.
These methods work extremely well when combined with a low-dose melatonin supplement.
Who Should Use Melatonin in Sri Lanka?
Melatonin is ideal for people who:
- Struggle to fall asleep
- Wake up frequently during the night
- Have irregular sleep schedules
- Work night shifts
- Experience high stress
- Want a natural alternative to sleeping pills
- Are over 40 (when natural melatonin decreases)
- Travel frequently and suffer from jet lag
It's NOT meant to be taken during the day unless for shift workers who sleep in the daytime.
FAQs About Melatonin (Sri Lanka Edition)
1. Is melatonin addictive?
No. Melatonin is not addictive because it is a natural hormone.
2. How many days can I take melatonin?
Most people use it safely for weeks or months. Some use it long-term under medical guidance.
3. Can children take melatonin?
Only under pediatric guidance; never self-supplement.
4. Can I take melatonin daily?
Yes, if the dosage is low and you respond well.
5. Is melatonin a sleeping pill?
No. It simply signals your brain that it is time to sleep.
Conclusion: Should You Try Melatonin?
Melatonin is one of the safest and most effective natural options for improving sleep. For Sri Lankans who struggle with stress, late-night screen use, shift work, or insomnia, melatonin can be a life-changing addition to your wellness routine.
It supports:
- Falling asleep faster
- Better sleep quality
- Regulated sleep cycles
- Calmer nights
- More refreshed mornings
Always start with a low dose and use it consistently for best results.
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