You’re exhausted – you’ve spent the entire day in front of a computer, waiting for the moment you could finally go to bed. Yet, once you lie down, sleep doesn’t come. You toss and turn, unable to relax. You should be tired, but your eyes won’t close. To pass the time, you pick up your phone – but instead of helping, its glowing screen only keeps you more awake. Hours crawl by, and eventually, you fall asleep only at dawn. In the morning, instead of feeling refreshed, you wake up drained and worn out.
This scenario is familiar to many. The pace of modern life has seriously disrupted our natural sleep cycle. Stress during the day, endless screen time, and demanding schedules all make it difficult to maintain healthy sleep habits.
This is when the question arises: what can help the body rest naturally? The answer lies in melatonin – the hormone that regulates our biological clock and signals when it’s time to sleep and when it’s time to wake.
Melatonin is not a sedative pill, as many assume – it’s a hormone whose job is to tell your body: “It’s time to sleep.” That’s why correct use is essential. First and foremost, it means consulting a specialist instead of self-medicating. Sleep issues, fatigue, and constant low energy may stem from various hormonal or physical causes, and taking any supplement without medical guidance won’t solve the root problem – it may even worsen it.
If your doctor decides melatonin is right for you, they will prescribe the correct dosage and duration. In most cases, the general recommendations include:
Take the tablet about 30–60 minutes before bedtime with water.
Maintain a regular sleep schedule, going to bed at the same time every night (ideally around 10–11 pm).
Reduce evening light exposure and avoid screens – their blue light disrupts melatonin production.
Support sleep with a healthy lifestyle – balanced diet, fewer processed foods, and regular exercise.
On the Georgian market, for example, the GPC pharmacy chain offers Melatonin 3 mg tablets, which are simple to take, effective, and have become a go-to solution for many people seeking restful sleep.
The need for melatonin arises in many different situations. For example:
Students preparing for exams – staying up late disrupts their cycle, and melatonin helps restore it.
Business travelers crossing time zones – melatonin speeds up adjustment and eases jet lag.
Older adults – natural melatonin production decreases with age, and supplementation helps improve sleep quality.
These are just a few examples. In truth, melatonin has become relevant for anyone facing the stress of modern living. Studies show that a large portion of adults sleep less than seven hours per night, far below the recommended amount. And the consequences are more serious than just feeling tired.
Chronic sleep deprivation has been linked to heart disease, diabetes, obesity, and mental health issues. This has fueled the growth of the sleep supplement market, where melatonin consistently ranks as one of the leading choices.
Melatonin comes in different dosages – 1 mg, 3 mg, 5 mg, or even higher. So, which one is best?
There is no universal answer – the right dose depends on your specific needs and symptoms. That’s why professional consultation is key.
Still, general guidelines suggest:
1 mg – a gentle option for occasional sleep issues.
3 mg – the most common and widely used dose, considered the “golden middle” for being both safe and effective.
5 mg or more – reserved for more serious cases, but only under medical supervision.
Melatonin is considered a safe supplement, but like any remedy, it is not completely free of side effects or contraindications.
Occasionally, it may cause:
Mild diarrhea
Headaches
Morning grogginess
It is not recommended for:
Individuals under 18 (except in rare cases prescribed by a doctor)
Pregnant or breastfeeding women
People with diabetes, liver, or kidney disease
Those with autoimmune conditions
And most importantly: since melatonin induces drowsiness, it should not be taken before driving or operating machinery that requires full concentration.
Today, melatonin is available in many forms and from various brands, but not all are equal in quality. That’s why it’s important to buy from trusted, licensed pharmacies, rather than unverified online shops that may sell unlicensed products.
For example, at the GPC pharmacy chain, you can find melatonin in different dosages and from reputable brands, giving you the chance to make a safe and well-informed choice.
