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When you become a parent, you quickly realize the importance of sleep, mostly because your kids (and by extension, you) just aren’t getting enough of it. Between the struggle to get your kids to fall asleep at bedtime and the regular nighttime wakings, sleep quickly becomes the one thing you crave more than anything else. When nothing else seems to work, parents will often turn to melatonin as a way to help their kids fall asleep a little faster and stay asleep a little longer. If you’re considering trying it, too, here’s what to know.
What does melatonin do?
Melatonin is a hormone that regulates your sleep cycle. At night, when it is dark, your body will produce higher levels of melatonin, which helps you fall asleep. When you are exposed to light, such as during daytime, this blocks the production of melatonin.
It’s possible to buy supplements that include synthetically produced melatonin, which are often sold over-the-counter at your local drugstore. Taking a melatonin supplement can help with jet lag or certain sleep disorders.
Is it safe to give melatonin to kids?
There are many studies that have shown that melatonin is likely safe for use in children. However, as Beth Oller, a family physician in Plainville, Kan., cautions, there are still many questions regarding how well it works, how long it should be used, and what dose should be used.
“My recommendation is always to use the lowest dose that is effective for the shortest amount of time,” Oller said. “If you can reset the sleep cycle of your child, you may not need to use any medication long term, which would certainly be the goal.”
What to do before trying melatonin
Before trying melatonin, it is important to try other interventions, such as having a regular bedtime routine, making sure the bedroom is dark, cool and quiet, and avoiding the use of electronic devices before bedtime.
If you are trying to establish a good sleep routine and it’s still not working, “I would recommend that parents consult with their pediatrician,” said Sandra McKay, a pediatrician with McGovern Medical School at UTHealth. “Sleep dysfunction can be a symptom of underlying health problems, including things like obstructive sleep apnea or something more rare, like narcolepsy.”
Even with a good bedtime routine, there’s still a good chance that your kid might need some extra help sleeping. If you decide to try melatonin, keep in mind that the regulations are much less strict than they are for over-the-counter medications or prescription drugs. This means that some of the dosing and formulations can be different depending on the manufacturer.
How much melatonin is too much?
In a recent study from the CDC, overdoses of melatonin in children are on the rise. In the period between 2012-2021, 260,435 pediatric melatonin ingestions were reported to the American Association of Poison Control Centers’ National Poison Data System, which represents an increase of 530%. For kids under the age of 5, these numbers have gone up even more dramatically, going from a proportion of 0.6% of cases in 2012 to 4.9% of cases in 2021. This includes five hospitalizations and two deaths.
When it comes to the proper dosage for kids, the American Academy of Pediatrics recommends starting with giving your child 0.5 to 1.0 milligrams 30 to 90 minutes before bedtime. Dosages should not exceed more than 3 to 6 milligrams.
Signs of an overdose include excessive sleepiness, headaches, restlessness, upset stomach, diarrhea, or nausea. More serious complications are rare, and often require ingesting large amounts of melatonin. Usually, this ingestion is unintentional, such as if your child mistakes melatonin gummies for candy, which is why it is important to keep any supplements out of reach.
As the CDC reports, there’s a significant amount of variability in the amount of melatonin found in different batches of the same supplement, with the highest variability being found in chewables, which are often given to children.
This is why it’s important to talk with your doctor about giving your kids melatonin, as they can recommend a trusted brand, and also suggest a proper dosage.
