For most parents, getting their babies and then older children to sleep at night is one of their most hard-fought battles. We strive to create the ideal sleeping environment — room darkening shades, a sound machine and a clock to help them both fall asleep at night and stay in their beds until the appropriate time in the morning. There’s even a book read by a famous Hollywood actor humorously parodying how much we parents want our kids to go to sleep. So, the allure of a supplement like melatonin, touted by some as a magic pill to help kids (and even adults) fall asleep at night, is strong.
However, melatonin isn’t magic and shouldn’t be given to kids and teens lightly.
What Is Melatonin?
Melatonin is a naturally occurring hormone produced in the brain that helps regulate the timing of sleep and your sleep-wake cycle (also known as your circadian rhythm). Your brain starts producing melatonin in response to darkness and gives you that sleepy feeling so your body knows it’s time to rest. Melatonin is NOT a sleeping pill.
Melatonin comes in a variety of forms and dosages, including gummies, chewable tablets, capsules and liquid. While it’s marketed as a natural supplement, melatonin is not regulated by the Food and Drug Administration and supplements can vary widely by brand.
There’s also a shortage of data on the long-term usage of melatonin in kids. Since melatonin is a hormone, there are concerns long-term usage could interfere with puberty, glucose and a child’s metabolism.
If You Want to Try Melatonin
Talk With Your Pediatrician First
It’s always important to consult with your child’s doctor before starting any medications or supplements, even those that are considered “natural.” As mentioned, sleep difficulties are common and can arise from things like anxiety, an underlying medical condition or poor sleep hygiene. A doctor can help you determine if melatonin is appropriate to try and recommend the correct dosage.
Start With the Lowest Effective Dose
Unless your child’s doctor recommends a different dose, always start with the lowest possible dose — typically 0.5 to 1 milligram for younger children and 1 to 3 milligrams for older children and teens given 30-90 minutes before bedtime. A higher dose does not necessarily work better and can lead to adverse side effects, including melatonin overdose.
Use Melatonin as a Short-Term Solution
Melatonin can be helpful on a temporary basis for sleep disruptions such as jet lag, adjusting to a new sleep schedule or for supporting kids with neurodivergent conditions like ADHD or autism who struggle with sleep. Please speak with your child’s doctor if unable to stop melatonin or if there are chronic sleep problems.
Prioritize Good Sleep Hygiene
If you’re not already, double down on good sleep hygiene. This includes having a consistent bedtime routine with a transition period, such as a bath or book before bed. It’s also important to avoid screens (TV, tablets and phones) for at least an hour before bed in addition to dimming lights in the house. Consider blackout shades or a noise machine, since those can be helpful. In addition, make sure your child gets exercise during the day and plenty of natural light exposure (to help set their circadian rhythm), especially in the morning. Lastly, stick to regular sleep and wake times, even on the weekends.
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What Not to Do With Melatonin
Don’t Use Melatonin as a Substitute for Proper Sleep Habits
Melatonin should not be the go-to solution for sleep issues. Addressing the root causes of poor sleep, such as irregular schedules, an inconsistent bedtime routine, poor sleep environment, excessive screen time or too much caffeine or stress is the best first step. Sleep training and behavioral strategies should always come first.
Don’t Exceed the Recommended Dosage
More melatonin does not necessarily cause more sleepiness. During the beginning of the COVID-19 pandemic, calls to poison control centers for melatonin increased 70%. Melatonin overdoses are real and can lead to irritability, severe headaches, stomach pains, dizziness and severe drowsiness. Keep melatonin out of reach of children to avoid an accidental overdose.
Don’t Assume All Melatonin Products Are Safe
Studies have found inconsistencies in melatonin amounts across brands, with some products containing significantly more or less melatonin than labeled. Look on the label to see if product you’re buying has been tested by a third-party such as Consumer Lab, NSF International, UL or U.S. Pharmacopeia. This means the group has tested the product to make sure it has the ingredients listed and is not contaminated. Your doctor can also recommend a trusted brand.
Don’t Use Melatonin Without Monitoring
As with any medication, it’s important to monitor your child’s behavior while taking melatonin, including their sleep patterns, behavior and any side effects. If your child continues to struggle with sleep despite using melatonin, consult your doctor for further evaluation.
As much as we wish there was a magic pill to alleviate all sleep troubles, nothing can take the place of good sleep habits. Melatonin can sometimes be a helpful short-term tool for managing sleep difficulties. Talk with your child’s doctor about their specific case to see if melatonin would be helpful for them.
