When the time for sleep arrives, what parents truly desire is for their children to peacefully drift into slumber. The wish isn’t just for the children to obtain the necessary rest, but also for the parents to find some repose themselves! Thus, it’s no surprise that when youngsters struggle to fall asleep, a multitude of parents turn to melatonin. However, recent advisories about melatonin have cast doubts on this practice.
What exactly is melatonin?
Melatonin stands as a hormone that the body generates to regulate sleep patterns. It is available over-the-counter as a sleep aid. The concept seems straightforward – by supplying the body with more of the sleep-inducing hormone, achieving sleep should be easier, right? In reality, this isn’t always the case; the impact of extra melatonin is often minimal or even negligible for many individuals. Nevertheless, some people, including certain children, do experience its benefits.
Over the last couple of decades, the usage of melatonin supplements has witnessed a notable surge. It ranks as the second most popular “natural” product administered to children by parents, following multivitamins.
Guidance on melatonin supplements for children
In situations where a large number of individuals engage in an activity, complications can arise. This holds true for the realm of melatonin use among children, where incidents of excessive intake have been frequently reported. Although melatonin overdoses can lead to symptoms such as heightened drowsiness, headaches, queasiness, or restlessness, it’s a relief that these occurrences are seldom hazardous. Nevertheless, the notion of over-the-counter melatonin being entirely risk-free is inaccurate. The American Academy of Sleep Medicine (AASM) has recently taken a step to address this by releasing a health advisory replete with cautions regarding its usage.
Over-the-counter melatonin is categorized as a dietary supplement. This classification means it isn’t subjected to the same regulatory oversight by the FDA as over-the-counter medications like ibuprofen, acetaminophen, or diphenhydramine. Consequently, there’s a lack of supervision over the contents of the melatonin products parents purchase.
The composition of these products is indeed the crux of the matter. A point of concern highlighted by the AASM is the variability in the actual melatonin content of tablets or liquid forms, ranging from below the indicated amount to far above it. This disparity is particularly pronounced in chewable tablets, unfortunately the variant most commonly consumed by children. Furthermore, discerning the additional ingredients in these supplements is a formidable challenge, if not an impossibility. The AASM’s report reveals that certain melatonin products also contain serotonin, a hormone and neurotransmitter requiring a prescription.
Helping children sleep
The reality is that while some children genuinely benefit from melatonin, particularly those with neurological or neurodevelopmental conditions, most do not require it to attain a restful night’s sleep. Before resorting to a sleep aid—particularly one whose composition might deviate from expectations—parents are advised to explore alternative strategies.
Maintaining a consistent sleep schedule for your child or teenager is crucial. Teenagers should ideally adhere to a nighttime sleep schedule rather than napping during the day. Occasional deviations, such as staying up slightly later on weekends or vacations, are permissible, but drastic variations should be avoided. Our bodies are more inclined to embrace sleep when we’re accustomed to a specific sleep onset.
Ensuring your child engages in physical activity during the day contributes to increased tiredness at bedtime.
- Once naps are no longer a part of the routine, refrain from allowing them. If your child returns home from school fatigued due to staying up late, discouraging naps is recommended to prevent sleep difficulties at night.
- Establish a calming bedtime ritual. Although this can prove challenging for high school students with extracurricular activities and homework, minimizing stimulating activities before bedtime is advisable. Activities such as bathing and reading, coupled with a tranquil atmosphere, can promote better sleep.
- Limit exposure to screens. The blue light emitted by screens can stimulate the brain and engross individuals in screen-related activities. Ideally, screens should be off two hours prior to bedtime. For teenagers, keeping phones outside the bedroom is preferable, even if they’re used as morning alarms; purchasing an alarm clock is a viable alternative.
- Cultivate a sleep-conducive environment. Eliminating devices like TVs from the bedroom can be beneficial. Room-darkening curtains may be helpful for some, while others might require a night light. In cases of ambient noise, a white noise machine could be advantageous. Ultimately, the sleeping space should be inviting and comfortable, exclusively reserved for sleep—children should avoid using the bed for daytime activities or homework.
Should your child’s sleep troubles persist despite these efforts, consulting a physician before resorting to melatonin is recommended. Underlying factors might be at play, and a collaborative discussion with the doctor could yield new insights.
If you opt to use melatonin:
- Choose a product bearing the USP Verified mark, as it’s more likely to meet higher quality standards.
- Initiate with a low dosage.
- Avoid daily administration. Regular use can lead to the body’s tolerance and necessitate escalating doses.
In summary, if your child grapples with sleep issues, there’s an array of strategies to explore before considering melatonin. Engaging in a conversation with your doctor before making a purchase or attempting its use is a prudent course of action.