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Is Melatonin safe for kids?

Children and adolescents often struggle to get enough sleep. Recent surveys show nearly half of parents give melatonin to kids under 13, and about 30% to teens. While melatonin can help in select cases, the American Academy of Pediatrics does not endorse routine use without a pediatrician’s guidance.

When might melatonin help?

Melatonin may be appropriate for children with:

  • Sleep-onset insomnia (difficulty falling asleep)
  • Delayed sleep‑phase syndrome (bedtime and wake time delayed by ≥2 hours)
  • Neurodevelopmental disorders (autism spectrum disorder or ADHD) with documented sleep difficulties

For most other children, strong sleep hygiene practices are the first recommendation.

Dosage guidelines

  • Start at 0.2–0.5 mg, 30 minutes before bedtime
  • Increase by 0.2–0.5 mg weekly as needed
  • Most children require ≤2 mg; most teens require ≤5 mg
  • Extended‑release vs. immediate‑release choice depends on whether the issue is falling asleep or staying asleep

Note: Over‑the‑counter melatonin is not FDA‑regulated and actual contents may vary.

Potential side effects

  • Headache
  • Dizziness
  • Daytime drowsiness
  • Increased bedwetting
  • Abnormal dreams or nightmares
  • Mood changes

Overdose considerations

Although rare, accidental ingestion—especially of gummy formulations—can lead to:

  • Vomiting
  • Excessive sleepiness
  • Rapid heart rate
  • Low blood pressure
  • Breathing difficulties

If overdose is suspected, seek medical attention or contact Poison Control immediately.

Non‑supplement sleep strategies

  • Establish a consistent bedtime routine (bath, story, quiet time)
  • Limit screens at least 1 hour before bed
  • Encourage daytime physical activity
  • Phase out naps as children get older
  • Avoid caffeine and stimulants in late afternoon/evening
  • Create a calming sleep environment (blackout curtains, white noise)

Sources

  • FastStats: Sleep in Children. CDC.
  • American Academy of Sleep Medicine. 2023 sleep prioritization survey.
  • Mantle D et al. Efficacy and safety of melatonin in children with delayed sleep‑wake phase disorder. Sleep Medicine.
  • Wei S et al. Melatonin for sleep‑onset insomnia in children and adolescents: Meta‑analysis. Sleep Medicine.
  • Lelak K et al. Pediatric melatonin ingestions: United States, 2012–2021. MMWR.