The truth about melatonin and supplements to help your child sleep

When babies and toddlers just won’t sleep despite trying everything, parents often feel desperate and are willing to try anything, even medication. 

As a last resort parents may jump to using medications such as Benadryl or natural supplements like melatonin. If you’ve ever thought about using either of these or you are currently using them, you may wonder are these truly safe for my child?

The short answer unfortunately, is no. 

The FDA currently does not have any drugs that are approved to help infants and young children sleep. Most medications have not actually been tested on children, so there is no proof of whether they will work, and it is unknown whether there will be negative outcomes. As for Benadryl and other antihistamines, they can cause hyperactivity and crankiness, giving you the opposite of the intended effect!

But what about herbal remedies? 

Even chamomile, a seemingly mild herb which is known to help adults get sleepy, is not recommended for children because safe pediatric doses have not been set.

You may be wondering if melatonin is safe since our bodies naturally produce it. Melatonin can be a bit confusing, because it is something that the body naturally produces starting at four months of age or so. Sleep experts often make reference to melatonin when describing the natural melatonin that your body produces in the evening when it gets dark, which operates on a 24-hour schedule and tells the brain when it is time to sleep. 

Unlike the brain’s natural melatonin, the melatonin supplements sold over the counter operate a bit differently. Melatonin supplements, which can be sold as gummies, liquid, chewables, tablets, etc., are not regulated by the FDA for effectiveness or safety. Doctors agree that they may help your child fall asleep at the beginning of the night, but they will not help them go back to sleep after a night waking. Sort of like putting a Band-Aid over something - it may mask the problem for a bit, but it doesn't fix the underlying issue. 

Two other reasons to be cautious about melatonin supplements are: 1) No studies have been done to show the long-term effects of melatonin supplements, and 2) animal studies with melatonin have shown it to have negative effects on other body systems, such as causing early puberty. The AAP does not recommend its long-term use, and does not recommend it at all for children under three. 

Fortunately, there are ways to support a child’s natural melatonin production without using melatonin supplements. 

• Keep the lights dim, and electronics off in the evening. Melatonin naturally onsets in the evening once darkness falls as long as exposure to artificial light doesn’t interfere. Because of this,  it is best to avoid  blue light emitting devices such as phones or tablets, or bright lights in the home a few hours before bedtime. 

• Help them “cool down”. Incorporate a bath in your child’s bedtime routine. Not only is this a calming way to end the day, but taking a bath actually actually enhances the release of melatonin in the body. This happens when the body experiences a drop in temperature after getting out of a warm bath and going back to room temperature again. Similarly, you can also aim to keep the sleeping environment on the cooler side (ideally between 68-72 degrees), and dress your child in light, breathable pajamas that will prevent them from overheating.

There are other natural remedies you can safely try to help your child sleep.  

One thing you can do is feed your child food that is known to cause drowsiness. We often hear about tryptophan, an amino acid that can promote sleep, being the reason why we may feel sleepy after eating turkey at Thanksgiving. It is not just turkey, but in fact, all foods that are high in protein contain tryptophan; meat and eggs more so than tofu, beans, and nuts. This means that an after-dinner snack, if needed, should contain protein, such as peanut butter on whole wheat toast, or Greek yogurt with chia seeds. Whole grains (brown rice, quinoa, barley), almonds, oats, cherries, fatty fish (salmon and tuna), and dairy products can also be beneficial in promoting drowsiness. You can read more on this topic here. 

You can also add a relaxing ritual to your child’s bedtime routine. A good bedtime routine is a calming, consistent set of steps your child looks forward to before going to bed.  Based on your child’s age, you might consider including activities such as: giving your child a warm bath to calm down before bed, applying lotions with lavender or a gentle massage, mindfulness meditation or prayer, or if your child is older using essential oils safely in a diffuser. Calming and enjoyable bedtime routines are scientifically recommended, and help children relax, unwind and prepare for sleep. 

Ultimately, the VERY best thing you can do to help your child sleep is to focus on healthy sleep habits, rather than relying on medications or supplements, which are not safe in most cases. You may find it helpful to be educated on pediatric sleep in general, understanding things like age-appropriate awake windows, consistent and appropriate bedtimes, nutrition's effect on sleep, a solid bedtime routine, and the effect of light and darkness in order to help our bodies naturally produce melatonin. 

If you need guidance in any of these areas, please reach out to us for a free 30-minute discovery call where we can recommend, based on your situation, what service would be best to help you and your family get better sleep.

Sources:

https://www.babysleep.com/sleep-advice/

https://www.babysleep.com/news/is-melatonin-safe-and-effective-for-kids/

https://www.nytimes.com/2020/05/18/parenting/melatonin-sleep-kids.html 

https://parentology.com/is-melatonin-safe-to-help-kids-sleep/ 

https://www.winknews.com/2020/02/10/do-weighted-blankets-really-help-you-sleep-better/ 

https://globalnews.ca/news/6514702/weighted-blankets-kids/ 

https://www.insider.com/what-is-melatonin

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