Melatonin Warning, Tips for Healthy Sleep Habits

Melatonin is a hormone people use to help them relax and sleep. It’s available in tablet, capsule, liquid, spray and gummy form. Because it’s sold as a supplement and not a drug, the Food and Drug Administration (FDA) doesn’t regulate melatonin or oversee its ingredients. 

A recent study found that most brands of melatonin gummies (a popular form for kids) contain more melatonin than what’s shown on the label. Taking too much can cause serious side effects including vomiting, trouble breathing and excessive sleepiness. Melatonin can also interact with some medicines. Between 2012 and 2021, calls to U.S. Poison Control Centers relating to kids ingesting melatonin increased 530%. 

Even when a correct dosage is taken, kids may have minor side effects. These include feeling drowsy during the day, vivid dreams and having to urinate more at night. If you’re considering giving melatonin to your child, first discuss it with their doctor. Find out whether it may be helpful — and if so, which kind you should try, what dosage and what time to administer it.

Your doctor will likely recommend that before you try melatonin, you first try improving sleep hygiene. For kids of all ages, stick to a regular bedtime schedule every day of the week. Having a soothing bedtime routine can help kids ease into a good night’s sleep. For younger kids, this might include a ritual of brushing their teeth, putting on pajamas, and reading a story. For tweens and teens, it might be a calming shower and listening to quiet music. Be sure to turn off all screens at least 30 minutes before bedtime — including TVs, computers, tablets, phones and video games. Since sleep is so important for your child’s overall health, it’s best to remove all these devices from your child’s bedroom at night. And most importantly, you can set an example by modeling good sleep hygiene and media usage. Healthy sleep habits can make a huge difference for the whole family!