Just as many adults do, some kids struggle to slumber. The American Academy of Pediatrics estimates 15% to 25% of children and teens have
trouble falling asleep or staying asleep.
So, if your son or daughter encounters sleep problems, what can you do? Aside from promoting a regular go-to-sleep schedule and avoiding device screens before bed, some parents might want to consider giving their kids
melatonin. Melatonin is considered safe for most children, as long as it’s taken under the supervision of a doctor and the doses are relatively small.
What is melatonin?
Our brains produce melatonin. Released naturally at night, this hormone-like substance tells the body that it’s time to sleep, the
American Academy of Pediatrics explains. Melatonin helps control our sleep and wake cycles.
To improve sleep, some people take over-the-counter melatonin.
† It’s a dietary supplement sold as a sleep aid; it’s not a sleeping pill. While melatonin and other
dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) — but not to the extent that prescription and over-the-counter drugs are — the agency hasn’t endorsed the use of melatonin as a sleep aid.
Is melatonin safe for kids?
The American Academy of Pediatrics advises that a kid should be given melatonin to improve sleep only in consultation with their doctor and only after a healthy sleep routine has been tried. Generally, melatonin is safe for children to take.
That being said, the pediatrics group recommends that melatonin be treated as a short-term way (perhaps over the course to two to four weeks) to help a child sleep while you attempt to instill good bedtime habits in your son or daughter. Melatonin might also benefit kids and teens who are striving to return to a normal sleep schedule following vacations, summer breaks and other interruptions.
†
Boston Children’s Hospital
emphasizes that melatonin should not be given to healthy, normally developing children under 3, “as difficulties falling and staying asleep in these children are almost always behavioral in nature.” In addition, the hospital notes, children younger than 5 are much more likely to accidentally ingest melatonin, especially in child-friendly forms like gummies.
Moreover, the hospital says, melatonin should
not be given to children who aren’t experiencing sleep problems just to help them enjoy better or more restful sleep.
Bottom line: When used properly, melatonin normally causes relatively few (mostly minor) side effects in children, Boston Children’s Hospital says. Common side effects include headaches, nightmares, dizziness, increased bedwetting, mood changes, and morning grogginess. Experts point out, though, that no research has been done on the long-term effects of melatonin use on children.
New research raises concerns
A
study released in June 2022 by the U.S. Centers for Disease Control and Prevention (CDC) found that from 2012 to 2021, the annual number of pediatric ingestions of melatonin rose 530%. But most of these children suffered no symptoms and successfully recovered.
The study also reported a jump in hospitalizations due to pediatric ingestion of melatonin, primarily due to an increase in accidental consumption by children 5 and under. Furthermore, the study found, pediatric melatonin ingestions accounted for 4.9% of all pediatric ingestions reported to poison control centers in 2021 compared with 0.6% in 2012.
“Increasing use of over-the-counter melatonin might place children at risk for potential adverse events,” the study’s authors warn.
The National Products Association, a trade group that represents makers of dietary supplements, took issue with CDC study. In a
statement, the association says data presented in the study might have led to “hazy and potentially misleading snapshots” about melatonin use by kids.
“Melatonin has been used safely and continues to be under the normal conditions of use as labeled on the product,” the trade group says. “In the meantime, we remind everyone — including parents with children — who uses dietary supplements to always consult with their doctor or medical professional about what is best for their own personal health and wellness.”
How much melatonin should a kid take?
No formal melatonin dosing guidelines are in place for children. If you decide to let your kid take melatonin, start with a low dose, the pediatrics group recommends. Many children will react well to a low dose (0.5 mg or 1 mg) when taken 30 to 90 minutes before bedtime, according to the academy. Most children who do benefit from melatonin don’t need doses that exceed 3 mg to 6 mg.
†
Depending on whether the melatonin is in the form of liquids, gummies, chewables, capsules or tablets, the dosing can vary.
What kind of melatonin should you give to kids?
While kids typically love
gummies, some health care professionals say liquids or dissolvable tablets might be more effective forms of melatonin.
†
Whatever form you choose, the pediatrics academy suggests looking for a melatonin supplement with “USP Verified” on the label. This proves that the supplement contains the ingredients shown on the label, and that it comes in the amount and potency indicated.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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