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 fall asleep faster and stay asleep longer, but is melatonin safe 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 a sleep aid, but are not regulated by the Food and Drug Administration (FDA). Melatonin is often used to treat sleep disorders, jet lag, or insomnia.
- Short-term use of melatonin in kids is generally safe, but a healthcare professional should guide long-term melatonin use in children.
- A good bedtime routine is key for quality sleep 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 sleep. 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 Safe for Kids?
The short answer is "yes", but the long answer is "it depends". Melatonin is tolerated in short-term use, according to Manisha Malik, MD, a sleep medicine specialist. There can be some short-term side effects with melatonin, such as headaches or dizziness.
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 falling asleep or staying asleep, it might be worth it to explore other options before trying dietary supplements.
How to Help Your Kid Get a Good Night's Sleep (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 sleep 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 promote sleep and improve sleep quality.
Avoiding poor sleep habits and promoting good sleep hygiene is essential for anyone, regardless of age.
To improve sleep quality, take a look at your current bedtime routine. Do you spend time unwinding and relaxing? 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 for a few reasons - and yes, one of them is to help kids calm down before bed! 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 Healthy Sleep, Too!
Feeling left out? Don't worry. We have a collection of hot chocolate and hot cocoa mixes that aren't just for kids!
If you need help to fall asleep or stay asleep, we have hot cocoa made with 3mg of melatonin for balance, restoration, and mindfulness. Many of our hot cocoa mixes are made with stevia instead of sugar to prevent energy spikes and promote restful sleep.
When to Consult Your Healthcare Provider
If your child has trouble falling asleep or staying asleep, visiting a sleep specialist or healthcare professional might be worthwhile. Sleep problems like sleep apnea or insomnia may require treatment. It's also a good idea to consult with a sleep specialist before turning to supplements, including melatonin supplements.
The Bottom Line
Though short-term melatonin use for kids is acceptable (feel free to share a mug of this melatonin hot cocoa with them!), it's better to rely on healthy habits and a consistent bedtime. Kids are known to fight their bedtime, but curating an ideal bedtime routine can make it a stress-free occurrence.
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 Safe 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 health and mental wellness. We use natural ingredients to support both body and mind, including melatonin, GABA, ashwagandha, and L-Theanine. Our hot cocoa blends are vegan, non-GMO, and plant-based, designed to promote relaxation, calmness, and better sleep. 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.
