Some nights, all you want (and need!) is for your kid to peacefully drift off to sleep. No fuss, no endless requests for water or the potty, no begging and bargaining for one more book (after you already read 3 more than you usually do). 

It’s nights like these where you’re tempted to reach for some extra help, perhaps melatonin—a popular over-the-counter sleep supplement. 

As parents, we’ve been there too!

But did you know that melatonin is an unregulated dietary supplement? And recent studies show that kids are overdosing on melatonin at alarming rates. 

Read on to learn more about melatonin for kids and sleep strategies you and your child will feel good about that’ll lead to quality zzz’s your whole family needs. 

What is melatonin?

Melatonin is a naturally occurring hormone, or chemical messenger, that helps both kids and adults fall and stay asleep. Your brain produces this hormone, and darkness triggers its release. 

Our brains release the highest amount of melatonin at night when it's dark, then decrease production during daylight hours. Pro tip: dimming the lights before bedtime can actually stimulate your kid’s melatonin production.

Synthetic, or artificial, melatonin is sold as a dietary supplement and often marketed as a sleep aid. It mimics the effects of natural melatonin. In small doses, it may help your child feel sleepy earlier by shifting their Circadian rhythm. And in larger doses, it may induce sleep. 

Can melatonin help my child sleep?

There’s little research on general melatonin use for kids, including dosage, timing, long-term use, and overall risks. There’s even less evidence exploring whether melatonin is safe for toddlers. 

But there’s some solid scientific evidence about melatonin use and kids with neurodevelopmental disorders—kids who typically struggle with sleep. One study showed that melatonin helped children with these conditions fall asleep faster and stay asleep longer. 

Even if your kid’s brain is producing the right amount of melatonin, they may still struggle to fall asleep for a variety of reasons. While a healthcare professional may recommend melatonin in certain situations, it’s very often NOT the solution to common sleep struggles. 

Risks of giving your kids melatonin

While melatonin may seem like an easy fix for your kid’s sleep challenges, relying on melatonin is risky. 

Doctors caution against long-term melatonin use because kids may rely on its sleep-inducing effects, rather than improving habits that promote good sleep—habits like 

lots of play and exposure to daytime sunlight, a solid bedtime routine, and prioritizing a comfortable, distraction-free sleep environment. 

Kids who rely on melatonin in childhood may struggle with insomnia and rely on sleep supplements as adults. Help your kid establish solid sleep habits now, which will pay off in good sleep dividends as an adult.

Side effects

Melatonin, like any supplement or medication, has side effects. If your child is taking melatonin, watch out for:

• Excessive sleepiness
• Increased bedwetting 
• Headaches
• Dizziness
• Mood changes, especially agitation
• Nightmares or night terrors

Potential impacts on growth and development

Hormones work in complicated loops and systems. Some research suggests that taking melatonin—a hormone—may disrupt these systems, especially in adolescents, and may even delay puberty. Also, melatonin may affect bone growth during the ever-important growth spurts of childhood and adolescence. 

We need more research to investigate the long-term effects of melatonin on children. For now, doctors urge parents to use caution when considering melatonin for their children. 

Is it possible for kids to overdose on melatonin?

Not only have more children been taking melatonin in recent years, they’re also accidentally taking too much. Most times, when a kid takes too much melatonin, they don’t have symptoms or need medical care. But sometimes, too much melatonin causes poisoning that leads to tummy, heart, or nervous system issues. 

The American Academy of Pediatrics recommends starting with the lowest dosage. Dr. Anna Esparham says, “Many children will respond to a low dose (0.5 mg or 1 mg) when taken 30 to 90 minutes before bedtime. Most children who do benefit from melatonin—even those with ADHD—don't need more than 3 to 6 mg of melatonin.”

Melatonin is a supplement, so it's not regulated by the same safety standards as FDA-approved medications. Unfortunately, studies have found that some melatonin products contain dangerous ingredients such as cannabidiol (CBD) or have far more melatonin than what’s listed on the label. This can increase the chances of accidental poisoning and ingestions.

What to Consider Before Giving Melatonin to Your Child

If bedtime is a struggle in your house and you’re feeling uneasy about giving your kid melatonin, don’t despair! There are steps you can take to help your kid drift off to sleep and get the rest they need. And these (melatonin-free) steps are easier than you might expect.

Fun fact: In 50% of cases where melatonin is suggested, good sleep habits (also called sleep hygiene) can eliminate pediatric insomnia.

If you feel you tried it all, but are still struggling, talk to your child's pediatrician. Share any behavioral issues and your kid’s current sleep practices. They can evaluate your child's bedtime routine and screen for sleep disorders and other health concerns.

Your child’s doctor may refer them to a pediatric sleep specialist. Or they may recommend a low dose of melatonin to support their sleep while you take steps to improve sleep hygiene. 

The American Academy of Sleep Medicine’s Health Advisory: Melatonin Use in Children and Adolescents urges parents to:

• Handle melatonin as if it were a medication—keep it out of reach of children
• Talk to your child’s doctor before giving them melatonin
• Follow doctor’s recommendations for the best dose of timing for the sleep problem
• Use a high-quality melatonin product with the USP-verified mark

Alternatives to Melatonin to Help Your Child Sleep

Try these healthy habits for everyone in the family to get the high-quality zzz’s they need::

• Start winding down an hour or two before bedtime – dim the lights and turn off the screens
• Have a set bedtime and wake-up time each day
• Keep bedrooms dark, quiet, and cool (around 69 to 71 degrees)
• Follow a consistent bedtime routine
• Read books that are familiar and less stimulating
• Avoid white or blue nightlights; use warm hues like orange, red or yellow instead
• Try soothing sounds, such as a fan or low-volume noise machine
• Get outdoors during the day—daytime light exposure boosts natural melatonin production