Is melatonin safe for toddlers?
Melatonin supplements are often touted as a quick fix to your kid’s sleep struggles, but there are a few things to be aware of before running out and grabbing the first bottle off the shelf.
Melatonin supplements:
are regulated as a dietary supplement
not as strictly regulated by the FDA as other medications
can be purchased at any dose without a prescription
individual response to any given dose is highly variable (aka everyone reacts differently!)
One study looked at 31 different preparations to estimate their melatonin content. The percentage of melatonin actually measured versus the reported dose varied from 83% all the way up to 478%. Even within the same bottle the content per dose varied. Essentially, you have no way of truly knowing how much melatonin you’re taking despite what the packaging reports. (Erland J. Clin. Sleep Med 2017)
Before we dive into the use of melatonin supplements, I wanted to briefly talk about the naturally occurring hormone already within our bodies. Melatonin, which is produced by the pineal gland, is also known as the “sleep” hormone. Our bodies begin to produce melatonin with approaching darkness, its function is to promote sleep onset. In the daytime, light exposure suppresses melatonin production and the hormone cortisol is produced. Cortisol is sometimes known as the “stress” hormone, however it is what energizes us and helps us to stay awake. https://sites.psu.edu/lifeitmoveson/2018/01/26/sleep-external-influences/
What affects melatonin production?
Melatonin does not exist in a fixed amount within our bodies. There are a few things that can influence production such as:
circadian rhythm
light exposure
blue light
age
Light exposure inhibits melatonin production as I mentioned before, HOWEVER sunlight exposure in the morning and late afternoon boosts serotonin levels, which is the precursor to melatonin. Blue light emitted from screens (cell phones, laptops, TV, etc.) blocks melatonin production. If you or your child seems to be having trouble falling asleep at night, the first thing you may want to try is avoiding screen time within the two hours prior to bedtime.
When is melatonin indicated for kids?
Whether or not your child can have melatonin is something you would want to discuss with your pediatrician. Melatonin is commonly used to treat sleep onset insomnia due to:
Neurodevelopmental conditions such as autism and ADHD
Visually impaired
Jet lag
Melatonin is typically not necessary for typically developing children without the conditions mentioned above. Most of the time, sleep struggles are behavioral in nature for neurotypical kids and can be remedied by improving sleep hygiene and behavioral interventions.
What are the side effects of melatonin?
Relatively non-toxic
Nightmares
Drowsiness
Fatigue
Depressed mood
*It is contraindicated in children with immune and lymphoproliferative disorders, or those taking immunosuppressants.
Higher than necessary doses of melatonin can cause:
daytime sleepiness
impaired mental and physical performance
hypothermia
hyperprolactinemia
More studies needed on the effects and dosages of melatonin.
Melatonin in foods
Some foods are enriched with melatonin and could be a good evening snack if you’re looking for the drowsy effects.
These include:
tart cherries
goji berries
eggs
milk
fish
nuts
Can melatonin be harmful for toddlers?
A study was published on June 3rd, 2022, about pediatric melatonin ingestions from 2012-2021. Its findings show that “during 2012–2021, the annual number of pediatric ingestions of melatonin increased 530% with a total of 260,435 ingestions reported. Pediatric hospitalizations and more serious outcomes also increased, primarily because of an increase in unintentional melatonin ingestions in children aged ≤5 years.”
The main takeaway being that although melatonin has been considered relatively non-toxic, there have been injuries associated with its misuse, especially in children younger than 2 years of age.
I hope this answers some of your questions about melatonin use in kids. As always, please consult with your doctor before considering supplements for your child. If you’re really sturggling with sleep and exploring the idea of using melatonin on a regular basis (and not just for jet lag or after consulting a physician), let’s chat!
Medical Disclaimer:
The information provided is not medical advice. Reliance on the advice is solely at your own risk. The advice is for informational purposes only. The information provided is not intended nor is implied to be a substitute for professional medical advice. Always seek the advice of your physician with any questions you may have regarding a medical condition or the health and welfare of your child, and before following the advice or using the techniques offered in this consultation. In no event will Lauren Guajardo and Heaven Sent Sleep be liable to you for any claims, losses, injury or damages as a result of reliance on the information provided. While all attempts have been made to verify information provided, Sarah Mechling and Heaven Sent Sleep does not assume any responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Readers use any advice at their own risk.
