If you're a parent, you know that bedtimes can be a challenge. Toys may be thrown and tears may be shed as you try to get your little ones to calm down. So, when you've run out of options, is it worth it to turn to melatonin?
Adults often use melatonin supplements to support relaxation and enhance a bedtime routine, but is melatonin suitable for kids? Keep reading to find out.
Key Takeaways
- Melatonin is a natural hormone that regulates the circadian rhythm - i.e., your sleep-wake cycles.
- Melatonin supplements are not regulated by the Food and Drug Administration (FDA).Â
- Melatonin supplements are commonly used by adults to support healthy bedtime patterns, and some people take them when experiencing occasional tiredness or changes in routine, such as travel.
- A healthcare professional should guide both short-term and long-term melatonin use in children.
- A good bedtime routine is key to quality bedtime habits and improved daytime behavior.
- Hot cocoa and other soothing beverages can help your kids (and you!) calm down and wind down before bedtime.
See Related: Does Hot Chocolate Help You Sleep?
What Is Melatonin?
Did you know that melatonin is a hormone produced by the body? This natural hormone has quite a few responsibilities - most importantly, it helps to regulate the sleep-wake cycles of your body.
Your body has an internal clock, known as the circadian rhythm, that tells you when it's time to hit the hay. When it nears bedtime (roughly 2 hours before), your body's natural production of melatonin increases.
What Are Melatonin Supplements?
Though melatonin is a natural hormone, melatonin supplements are not. Melatonin supplements are lab-made and are designed to mimic the effects of the natural hormone. Melatonin supplements can be taken in the form of a pill, liquid, gummy, or drink mix, and the concentration or amount of melatonin can vary.
Bonus: Everything You Need to Know About Cacao
Is Melatonin Suitable for Kids?
The long answer is "it depends". Some healthcare providers may recommend short-term use of melatonin for children in specific situations. However, parents should always consult a pediatrician before giving melatonin to kids, as research on long-term effects is limited.
However, the long-term effects of melatonin for kids aren't as clear. The American Academy of Pediatrics (AAP) does not recommend melatonin for long-term routine use in kids.
If your child is having difficulty during their bedtime, it might be worth it to explore other options before trying dietary supplements.
How to Help Your Kid (Without Melatonin)
If your little one fights their bedtime, it might be time to curate a better bedtime routine. Here's what that can look like:
- Avoid screens 1 - 2 hours before bed. Try reading a book or doing a puzzle instead.
- Have a set bedtime and wake-up time. A set bedtime schedule is key.
- Keep the bedroom dark, quiet, and cool. Between 69 and 71 degrees Fahrenheit is ideal. You can even use a white noise machine.
- Spend time outdoors during the day. Light exposure during the day is necessary for proper melatonin production.
- Enjoy a hot beverage. Studies show that drinking a hot beverage before bed, such as hot milk or hot chocolate, can help individuals wind down and relax before bed.
Avoiding poor lifestyle habits and promoting good bedtime habits is essential for anyone, regardless of age.
To promote relaxation, take a look at your current bedtime routine. Do you spend time unwinding and calming down? Do you engage in mindful activities and ritualistic self-care? (Keep in mind that these questions can be directed at both you and your kids!)
We created this Kids Nutrition Cocoa to give children a tasty way to enjoy nutrients and protein as part of a balanced diet. Many families like to include it in their evening routine. You can use it to make chocolate milk or hot chocolate (we recommend making it into a steamy mug of hot chocolate before bed).
However, this isn't your run-of-the-mill chocolate milk mix. It's loaded with nutrients, vitamins, and minerals, as well as 8 grams of protein. Plus, it's made with organic cocoa and cane sugar to create a truly tasty treat your kids will look forward to.
You Deserve to Have Some Good R&R, Too!
Feeling left out? Don't worry. We have a collection of hot chocolate and hot cocoa mixes that aren't just for kids!
We have hot cocoa made with 3mg of melatonin, designed to support relaxation and a nighttime routine. Many of our hot cocoa mixes are made with stevia instead of sugar for a natural sweetness.
When to Consult Your Healthcare Provider
If your child has trouble during their bedtime, visiting a specialist or healthcare professional might be worthwhile. Some issues may require medical attention.Â
It's also a good idea to consult with a specialist before turning to supplements, including melatonin supplements. (And, as always, make sure your products are manufactured in trusted facilities.)
The Bottom Line
Some parents discuss melatonin with their child’s healthcare provider, which is always a good idea. Apart from that, for kids, we recommend focusing on healthy bedtime routines and nutritious evening snacks or beverages.
Keep Reading: Is Stevia Good for You? Stevia Vs. Sugar
People Also Ask
Why Is Melatonin Not Recommended for Kids?
Melatonin supplements can be helpful for adults and kids alike, but the American Academy of Pediatrics (AAP) does not recommend long-term regular usage of melatonin supplements for children. Children usually produce enough natural melatonin on their own.
That's why we made this Mindful Kids Nutrition Cocoa Mix - it's free from melatonin, but contains 14 essential vitamins and minerals and 8 grams of protein.
Why Is Melatonin No Longer Recommended?
Melatonin supplements are not approved by the Food and Drug Administration the way other supplements are. That's why it's important to pay attention to what other ingredients are in melatonin products.
Our collection of hot cocoa mixes, including this Evening Hot Chocolate, is made with natural and clean ingredients that promote mindfulness and support wellness.
Is 1mg of Melatonin Suitable for a 2-Year-Old?
Consult with your child's pediatrician or healthcare provider before giving them melatonin, especially for a 2-year-old.
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Mindful Nutrition is a veteran-owned company with a passion for wellness. We use natural ingredients in our products, including melatonin, GABA, ashwagandha, and L-Theanine. Our hot cocoa blends are vegan, non-GMO, and plant-based, crafted to be a comforting addition to your daily ritual. We utilize third-party testing on all products to ensure purity, quality, and safety. To stay connected and learn more, follow us on Facebook, Instagram, and LinkedIn.
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These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. The content on this website is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Always consult with a qualified healthcare provider regarding any medical condition or health concerns.
