Are melatonin supplements ok for kids?
Many parents at the end of their rope wonder if melatonin supplements may be the magic pill (or gummy) that will help their toddler or child sleep better. Spoiler alert - there is no “magic pill” that will fix your child’s sleep issues. Longstanding bedtime battles and recurrent night wakes are 100% resolvable with schedule adjustments, consistent routines, and behavioral management. But can melatonin help?
Before I answer that, let’s go back to basics. What is melatonin? Melatonin is a hormone secreted by the brain in response to decreasing light. It is our “sleepiness hormone.” When the sun goes down in the evening, our brain starts churning out melatonin to help us ease into sleep. When we are exposed to the morning sun, melatonin production is completely shut off.
Unfortunately this natural rhythm dictated by the sun is greatly disturbed by the ubiquity of electric lights and screens. Many people struggle with insomnia and difficulty falling asleep. Hence the advent of synthetic melatonin, which purports to make you sleepy.
Screen time in the evening interferes with the body’s natural production of melatonin.
I cannot speak to the efficacy of melatonin in adults. But the truth is that there are no reputable studies showing safety or efficacy of melatonin in children younger than 6. Meaning - there is no evidence that taking melatonin will help fix your child’s difficulty falling or staying asleep. There are a few reputable studies showing that melatonin is helpful for helping older children with ADHD settle to sleep.
It is important to note that, In the USA, melatonin is sold in drugstores as a “dietary supplement” that can be purchased over-the-counter, or right off the shelf. Since it is not a medication it is NOT regulated by the FDA. What does that mean? It means that the concentrations of the drug are not monitored and the amount of melatonin in the supplements you buy may be more or less than what you think you are purchasing. And since there is no standard dosing of melatonin for young children, that can leave parents upping the dose of melatonin for their children to achieve their desired effect, which can lead to melatonin overdoses in children.
Melatonin supplements are NOT regulated by the FDA.
Additionally, it is crucial to understand that the effect of melatonin is that it may help the user fall asleep more easily; it does NOT have an effect on night wakes. Meaning if your child wakes up throughout the night, melatonin is definitely not going to be the solution.
I hope it’s clear by now that I do not recommend running to the drugstore to pick up a bottle of melatonin gummies to fix your child’s sleep difficulties unless specifically recommended by a medical provider. So let me share four solid tips that can help your child fall asleep more quickly and stay asleep throughout the night:
(1) Make sure your child has had enough physical activity and fresh air during the day. Waking up and getting a dose of “vitamin sun” is the best way to jump-start our sleep/wake cycle. Kids have lot of energy and letting them release it with physical activity is crucial to helping them wind down when it’s time for bed. Just make sure the physical activity isn’t too close to bedtime! And speaking of bedtime…
(2) Check your child’s bedtime. A too early bedtime can result in your child getting frustrated because they’re just not tired yet. A much more common scenario is a too late bedtime, causing your child to catch a “second wind” and then have difficulty falling asleep.
(3) Unplug from screens 2 hours before bedtime. As I mentioned, electric lights - including those coming from screens - directly interfere with our natural sleep/wake cycle. Make sure all tvs, tablets, cell phones, and computers are off at least 2 hours prior to bedtime. And while you’re at it, dim the lights as you start to get your child ready for bed.
(4) Perfect your bedtime routine. Consistent, repeatable bedtime routines are one of the most important pieces to the sleep puzzle. Going through the same motions each evening (dim the lights, put on pajamas, brush teeth, read 2 book, sing a song, say goodnight) is a powerful cue to children that sleep time is coming.
In summary, melatonin in children should only be used under the supervision of a medical professional. If your child is struggling to fall asleep or stay asleep, I can help you solve the sleep puzzle for your child and get your whole family relaxed and rested around bedtime, melatonin not required!
Rachel Glantz is the certified pediatric sleep consultant and founder of Pine Street Sleep LLC.
