Is Melatonin Safe for Kids? Here’s What Experts Say

Nearly one in four 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 nine to 12 hours they need— can be challenging for parents. So, to help children get the quality shuteye 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?

While you may think of melatonin only as a supplement, it’s actually a hormone naturally produced by the pineal gland in the brain. Jennifer Bourgeois, Pharm.D., an integrative health pharmacist with Single Care, says, “Melatonin is a hormone critical for regulating the sleep-wake cycle, helping signal to the body when it’s time to sleep and wake up.” 

Your melatonin levels typically rise in the evening as it gets dark to help promote sleep and 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 (CRN) recently adopted new voluntary guidelines for melatonin supplements to promote responsible usage. These guidelines include recommendations for labeling, formulation and packaging of melatonin supplements, encouraging cautionary labels and child-proof packaging.

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 pre-existing 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 healthcare professional to determine the right amount for your child.

Here are some scenarios when kids should not use melatonin, according to Mitri and Bourgeois:

• Your child is taking other medications or supplements that could interact with melatonin and cause adverse effects.
• Your child is under two years old.
• Your child has been using melatonin for more than six months, as long-term use risk in children remains undetermined.
• Your child has yet to try healthy sleep practices or behavioral strategies, such as maintaining a consistent bedtime routine, winding down before bed, limiting screens and dimming lights, and creating a relaxing sleep environment.

Potential Risks  

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.” 

Another precaution to take with melatonin supplements is ensuring accurate dosing information on the package. “A recent health advisory by the American Academy of Sleep Medicine (AASM) warns that some melatonin supplements may contain a lower or much higher dose than what’s listed on the bottle,” cautions Mitri. The AASM warns that this is especially true for chewable tablets that are popular among children. If you give your child melatonin, ensure the brand is third-party tested for efficacy and quality.

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 two years old or used for more than six months without consulting a healthcare 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 healthcare professional before giving your child melatonin supplements.