Should I Give My Kid Melatonin?
Sleepless nights can take a toll on the whole family. Amidst the sea of advice and quick fixes, melatonin supplements often pop up as a seemingly harmless solution. However, I consistently urge parents to approach melatonin with caution, and here’s why.
Firstly, melatonin is a HORMONE naturally produced by our bodies to regulate sleep-wake cycles. While it might seem logical to use it as a supplement to encourage sleep, the fact is, our understanding of melatonin's long-term effects on children is still limited. The scientific community agrees that more research is needed to determine the safety and efficacy of melatonin for young ones. Without comprehensive studies, we risk exposing our children to unknown side effects and potential disruptions in their developing systems.
Moreover, melatonin supplements can vary widely in dosage and purity, given that they are not regulated with the same rigor as medications. This variability can lead to inconsistent results and even overdosing, which may cause side effects like dizziness, headaches, or daytime drowsiness.
Another concern is that relying on melatonin might mask underlying issues that need addressing. Poor sleep hygiene, anxiety, dietary factors, or even medical conditions could be the real culprits behind a child’s sleep difficulties. Addressing these root causes is crucial for fostering healthy sleep habits that will benefit children in the long run.
Before turning to melatonin, I encourage parents to explore and establish good sleep practices. Creating a consistent bedtime routine, ensuring a sleep-conducive environment, getting early morning sunlight, and promoting relaxation techniques can significantly improve sleep quality. Additionally, if sleep problems persist, consulting with a pediatrician or sleep specialist is always a wise step. Until we have more definitive research, it's best to err on the side of caution and focus on natural, sustainable methods to help our little ones sleep soundly.
With that said, some neurodivergent children and adults, with ADHD or Autism, for example, may produce less natural melatonin, or have a later onset of this natural hormone. Stimulant medication can also play a role in needing help in the sleep department. For some, this may mean taking a small dose (less than 1mg even) of a clean and reputable melatonin brand 30-60 minutes before bedtime, as this could may be beneficial for overall sleep health. Traveling across time zones? If you need to adjust to your new time zone or fight jet lag upon returning home, melatonin supplements can be a helpful way to regulate your circadian rhythm for a short period. Again, I would say to speak to your doctor first, and do your own research. Medications and other health conditions must be factored adding any new supplementation. I am not a doctor.
A few of our favorite ways to wind-down during our bedtime:
When we have the time, these added rituals quickly dazzle up any end-of-the-day routine.
Chamomile tea with freshly squeezed lemon
Warm Epsom salt bath with magnesium flakes
Shoulder massage train or a good ole’ back scratch
Bedtime stretching or yoga… one to three moves go a long way:)
Soothing instrumental music during bath time or other parts of the routine
Storytelling
Checa-Ros A, Muñoz-Hoyos A, Molina-Carballo A, Viejo-Boyano I, Chacín M, Bermúdez V, D'Marco L. Low Doses of Melatonin to Improve Sleep in Children with ADHD: An Open-Label Trial. Children (Basel). 2023 Jun 28;10(7):1121. doi: 10.3390/children10071121. PMID: 37508618; PMCID: PMC10378280.