In This ArticleView AllIn This ArticleWhat Is Melatonin?Safety for KidsPotential RisksFAQs
In This ArticleView All
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In This Article
What Is Melatonin?
Safety for Kids
Potential Risks
FAQs
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Nearly 1 in 4 children experience sleep issues at some point in their childhood.While the occasional night of poor sleep may seem like no big deal, regularly not getting enough sleep can significantly impact the quality of life in children and their families. According to the National Institutes of Health, sleep deficiency in kids can cause a range of physical and mental health issues, such as difficulty learning and paying attention, depression, impulsive behavior and mood swings.
Let’s face it: In the age of smartphones and social media, getting kids to appreciate a good night’s sleep—let alone snoozing the recommended 9 to 12 hours they need— can be challenging for parents.So, to help children get the quality shut-eye they need for optimal health, many parents are turning to popular sleep aids like melatonin.
But what exactly is melatonin, and is it safe for kids? Are there potential side effects to watch out for? We spoke with experts to find out.
What Is Melatonin & Should You Be Taking It?
Your melatonin levels typically rise in the evening as it gets dark to help promotesleepand decrease in the morning with light exposure to help signal wakefulness.Melatonin supplements are available over-the-counter and are often used to help regulate sleep patterns, especially in cases of jet lag, shift work or sleep disorders like insomnia.
The Council for Responsible Nutrition recently adoptednew voluntary guidelinesfor melatonin supplements to promote responsible usage. These guidelines include recommendations for labeling, formulation and packaging of melatonin supplements, encouraging cautionary labels and childproof packaging.
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Is Melatonin Safe for Kids?
Melissa Mitri, RD, a registered dietitian with Melissa Mitri Nutrition, tells us, “A 2020 analysis of over seven different studies found that melatonin use is effective and tolerable for many children and adolescents as a short-term treatment. However, most studies have investigated children taking melatonin in the short term, so it’s unknown if the benefits will continue for longer than a few months.”
According to another study, melatonin may benefit children with certain preexisting conditions, such as neurological disorders.Bourgeois says, “Melatonin is often regarded as safe for temporary use in children, especially for managing sleep disruptions related to conditions such as insomnia, ADHD or autism spectrum disorders.”
When Should Melatonin Not Be Used?
While melatonin may be helpful for children with chronic sleep disorders, it shouldn’t be used as a “quick fix” for occasional sleep issues. Additionally, the dosage for kids can vary based on age and weight, so be sure to talk to a pediatrician or other health care professional to determine the right amount for your child.
Here are some scenarios when kids should not use melatonin, according to Mitri and Bourgeois:
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According to a 2023 review, some children using melatonin may experience side effects such as daytime drowsiness,headaches, nausea, dizziness, skin irritation and gastrointestinal distress.If you suspect an overdose or notice any concerning symptoms after giving your child melatonin, seek medical attention immediately.
Melatonin may also impact puberty and development in kids and teens. Bourgeois says, “Long-term use of melatonin, especially during critical periods of growth and development, may interfere with puberty and growth hormones, potentially leading to a delay in puberty onset.”
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The Bottom Line
Melatonin can be a safe option for kids in the short term to help manage sleep disturbances related to conditions like insomnia, ADHD or autism spectrum disorders. However, melatonin should not be used as a quick fix for occasional sleep issues. Parents should exercise caution and ensure that melatonin is not given to children under 2 years old or used for more than six months without consulting a health care professional. While melatonin is generally safe for use, some children may experience side effects like daytime drowsiness, headaches, nausea and gastrointestinal distress. Long-term use may also impact puberty and growth hormones, potentially delaying puberty onset. As always, speak to a health care professional before giving your child melatonin supplements.
Frequently Asked QuestionsMelatonin is generally not recommended for children every night unless a health care professional advises it to address chronic sleep disturbances. Regular melatonin use may interfere with the body’s natural production cycle.Melatonin can sometimes affect a child’s behavior, especially if the dosage is too high. According to the Sleep Foundation, some children may experience side effects like headaches, dizziness, vivid dreams, daytime drowsiness and mood swings.The best sleep aid for children depends on the underlying cause of their sleep issues. Always prioritize healthy sleep habits, such as consistent bedtime routines and environmental factors, before considering sleep aids.
Frequently Asked Questions
Melatonin is generally not recommended for children every night unless a health care professional advises it to address chronic sleep disturbances. Regular melatonin use may interfere with the body’s natural production cycle.
Melatonin can sometimes affect a child’s behavior, especially if the dosage is too high. According to the Sleep Foundation, some children may experience side effects like headaches, dizziness, vivid dreams, daytime drowsiness and mood swings.
The best sleep aid for children depends on the underlying cause of their sleep issues. Always prioritize healthy sleep habits, such as consistent bedtime routines and environmental factors, before considering sleep aids.
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Sources
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National Heart, Lung and Blood Institute.Sleep Deprivation and Deficiency: How Sleep Affects Your Health.
Sleep Foundation.How Much Sleep Do Babies and Kids Need?
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National Center for Complementary and Integrative Health.Melatonin: What You Need To Know.
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