Is Melatonin Safe for Kids? What Parents Need to Know

Melatonin supplements for children are everywhere. From pharmacy shelves to online ads, these products promise peaceful bedtimes and restful nights for struggling families. The number of children taking melatonin has surged in recent years, making it one of the most popular over-the-counter sleep aids for kids.

But is this trend safe? Are the benefits real? And does your child actually need melatonin, or are there better solutions? If you've been considering melatonin for your child, this article is for you.

What is melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the brain. It helps regulate the body's sleep-wake cycle, also known as the circadian rhythm [1] [2]. As evening approaches and light fades, the brain releases melatonin, signaling to the body that it's time to sleep. By morning, melatonin levels drop and wakefulness returns.

The melatonin you can buy at stores is synthetically made to mimic this natural hormone. It comes in various forms, including gummies, liquids, dissolvable tablets, and extended-release capsules. Many parents turn to these supplements when their child struggles to fall asleep or stay asleep through the night.

Is melatonin safe for children?

The short answer is that melatonin appears safe for short-term use in children when supervised by a pediatrician. Studies have shown benefits particularly for children with certain conditions, including autism spectrum disorder, ADHD, and other neurodevelopmental differences [3].

However, there's an important caveat: we don't have enough research on the long-term effects of melatonin use in children [4]. Since melatonin is a hormone, and hormones play a role in growth and development, experts agree that more studies are needed to understand how regular supplementation might affect puberty timing and other aspects of development.

The American Academy of Pediatrics recommends trying behavioral approaches and good sleep hygiene first, and only using melatonin under medical guidance when those strategies haven't worked [5].

Another concern is quality control. Melatonin is classified as a dietary supplement, not a medication, which means the FDA doesn't regulate it as strictly. A 2017 study in the Journal of Clinical Sleep Medicine found that melatonin content varied wildly—some products contained only 83% of what was claimed, while others had nearly five times (478%) the stated amount [6].

Also Read: HealthNews Warns of Dangers of Using Too Much Melatonin

What are the side effects of melatonin in kids?

Most children who take melatonin experience few side effects, if any. When side effects do occur, they're typically mild and may include:

• Next-morning drowsiness

• Headaches

• Dizziness

• Nausea or upset stomach

• Increased bedwetting

• Vivid dreams or nightmares

• Mood changes or irritability

Less commonly, melatonin may affect blood pressure, particularly in children taking certain medications. Some research also suggests potential interactions with medications for autoimmune diseases [7].

Can a child overdose on melatonin?

Yes, though serious overdoses are uncommon. Calls to poison control centers about melatonin ingestion in children increased by more than 500% between 2012 and 2021, according to CDC data [8]. Most cases involved children accidentally consuming gummy melatonin products that look and taste like candy.

Symptoms of melatonin overdose can include vomiting, rapid or slowed heart rate, and dangerously low blood pressure. If you suspect your child has taken too much melatonin, seek medical attention right away.

To prevent accidental overdose, store melatonin with other medicines in a secure location, avoid gummy formulations if you have young children, and measure doses carefully.

Also Read: Belgians Facing a Sleeping Aid Addiction Epidemic

How much melatonin should I give my child?

There are no FDA-approved dosing guidelines for children, but pediatricians generally suggest starting with the lowest effective dose based on age:

• Under 3 years: Not recommended without a pediatrician's consultation

• 5 years: 0.5-1 mg

• 6-12 years: 1-3 mg

• Teens: 3-5 mg (occasionally up to 10 mg under medical supervision)

Melatonin should be given 30 to 60 minutes before bedtime. Many sleep specialists prefer liquid or dissolvable tablet forms over gummies because they're absorbed more reliably and allow for more precise dosing.

When is melatonin actually helpful for children?

More limited evidence suggests that melatonin may be helpful for:

• Children with autism spectrum disorder or ADHD who have persistent sleep difficulties

• Teens with delayed sleep phase syndrome (extreme night owl tendencies)

• Children experiencing jet lag from travel

• Kids taking medications that disrupt sleep

In these specific situations, melatonin may provide temporary relief. But it's important to understand that melatonin addresses sleep onset—helping kids fall asleep—but doesn't necessarily solve the underlying reasons for poor sleep.

Also Read: Understanding Insomnia: Complete Guide to Better Sleep

When might melatonin not be the answer?

For many children, sleep problems aren't caused by melatonin deficiency. They're often related to:

• Stress or anxiety from school, family changes, or social situations

• Poor sleep habits and inconsistent routines

• Screen time too close to bedtime (blue light suppresses natural melatonin production)

• Sleep environments that aren't conducive to rest

In these cases, melatonin might help your child fall asleep faster initially, but it doesn't address the root cause. And since we don't fully understand melatonin's long-term effects on developing bodies, many parents are understandably hesitant about regular use.

Should my child take a melatonin supplement?

Unless your child has a diagnosed sleep disorder or a condition with clear evidence of benefit (such as ADHD or autism spectrum disorder), there's no compelling reason to routinely give them melatonin supplements.

For some situations, such as occasional sleep difficulties during stressful times or travel, a melatonin alternative may be worth considering. Natural sleep aids that don't contain synthetic hormones, like Sip2Sleep for Children, use ingredients such as Montmorency tart cherry (which contains trace amounts of naturally occurring melatonin) and Rafuma leaf to promote relaxation without interfering with your child's natural melatonin production.

But it's a good idea to talk with your pediatrician first. All supplements come with potential risks, and what works for one child may not work for another.

What else can help my child sleep better?

The most important thing you can do is establish consistent sleep habits. Children's bodies thrive on routine and predictability. Here are science-backed tips to try:

Keep sleep and wake times consistent, even on weekends. This helps regulate your child's internal clock.

Turn off screens at least one hour before bed. The blue light from devices suppresses natural melatonin production.

Create a calming bedtime routine with quiet activities like reading, a warm bath, or soft music. The repetition signals to the brain that sleep is approaching.

Make the bedroom sleep-friendly: cool, dark, and quiet. Consider blackout curtains if outside light is an issue.

Watch what your child eats before bed. Heavy meals, sugary snacks, or caffeinated drinks can interfere with sleep.

If your child continues to struggle with sleep despite good sleep hygiene, talk with your pediatrician. Sometimes sleep difficulties signal an underlying issue that needs attention.

The bottom line

Melatonin can be safe for short-term use in children under medical supervision, particularly for those with specific conditions affecting sleep. However, for everyday bedtime struggles in otherwise healthy children, it's not the best first choice.

Most children don't need melatonin supplements. They need consistent routines, good sleep environments, and time for healthy sleep habits to develop. If you have concerns about your child's sleep or are wondering whether melatonin might help, ask your pediatrician about it.

But don't be surprised if you get some familiar advice: Focus on building strong sleep habits first. In most cases, that's all your child needs for a good night's rest.

TRY Sip2Sleep® Childrens Today!

References: 

1. Owens J. Melatonin use in the pediatric population: an evolving global concern. World J Pediatr. 2025 Apr 30. doi: 10.1007/s12519-025-00896-5. Epub ahead of print. PMID: 40304980.

2. National Institutes of Health (NIH), National Center for Complementary and Integrative Health. Melatonin: What You Need to Know. https://www.nccih.nih.gov/health/melatonin

3. Janjua I, Goldman RD. Sleep-related melatonin use in healthy children. Can Fam Physician. 2016 Apr;62(4):315-7. PMID: 27076541; PMCID: PMC4830653.

4. Carr, R., Wasdell, M. B., Hamilton, D., Weiss, M. D., Freeman, R. D., Tai, J., Rietveld, W. J., & Jan, J. E. (2007). Long-term effectiveness of melatonin therapy in children with treatment-resistant circadian rhythm sleep disorders. Journal of Pineal Research, 43(4), 351–359. https://doi.org/10.1111/j.1600-079X.2007.00485.x

5. American Academy of Sleep Medicine. (2022, September 9). Health advisory: Melatonin use in children and adolescents. https://aasm.org/advocacy/position-statements/melatonin-use-in-children-and-adolescents-health-advisory/

6. Erland LA, Saxena PK. Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. J Clin Sleep Med. 2017 Feb 15;13(2):275-281. doi: 10.5664/jcsm.6462. PMID: 27855744; PMCID: PMC5263083.

7. Savage RA, Zafar N, Yohannan S, et al. Melatonin. [Updated 2024 Feb 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534823/

8. Centers for Disease Control and Prevention. (2022, July 8). Erratum: Vol. 71, No. 22. MMWR Morbidity and Mortality Weekly Report, 71(27), 885. https://www.cdc.gov/mmwr/volumes/71/wr/mm7127a4.htm