Is melatonin safe for kids? What every exhausted parent needs to know

If you haven’t at least thought about giving your kid melatonin, you’re either blessed with a unicorn sleeper or you’re lying. Melatonin use in kids has absolutely skyrocketed. Research shows nearly one in five school-aged children and preteens now take it for sleep, with some parents even giving it to preschoolers. If you’ve been eyeing that bottle at CVS while your overtired brain runs through the pros and cons at 11 PM, you’re not alone.

But before you add it to cart, pediatrician Dr. Jessica Klein wants you to pump the brakes and get the facts. The big question everyone’s asking: is melatonin safe for kids? Spoiler alert: it’s complicated, and melatonin definitely isn’t the magic sleep fairy we all desperately wish existed.

Why are we even here?

First, let’s talk about why every parent group chat eventually devolves into sleep talk. Dr. Klein points to the usual suspects: later bedtimes, the glow of screens at all hours, and schedules so packed they’d make a CEO weep. Our kids are overstimulated, we’re overwhelmed, and nobody is sleeping enough.

“Improving sleep hygiene would be my primary advice for those struggling with their children’s sleep habits,” Dr. Klein says. (Yes, she went there. Sleep hygiene. We’ll get to that.)

What even is melatonin?

Quick science break: melatonin is a hormone your body makes naturally to regulate sleep. In adults, it rises in the evening, peaks at night, and crashes by morning. Kids work the same way, except they actually produce more melatonin than adults and burn through it faster.

Some kids, especially those with autism or ADHD, might have delayed or reduced melatonin production. That’s where supplementation can actually help. But here’s the thing Dr. Klein really wants you to know: “Children naturally have higher levels of melatonin and metabolize melatonin faster, which is why I recommend administering a low dose at the same time every night.”

Translation: more isn’t better. Start low (she suggests 1mg), stay consistent, and don’t just throw gummies at the problem.

The gummy situation we need to discuss

Remember those 2024 studies that found melatonin gummies containing wildly different amounts than what the label claimed? Yeah, Dr. Klein remembers too. “As a parent, it is essential to understand what is in the products you are giving your child, which is why those studies were so alarming,” she notes.

Here’s the deal: melatonin supplements aren’t FDA-regulated. So you need to become a label detective. Look for third-party testing, products made in facilities with serious oversight (Dr. Klein mentions MHRA-regulated facilities in the UK as gold-standard), and for the love of all things holy, check for added sugar. Because giving your kid sugar before bed is basically self-sabotage.

But the gummy problem goes deeper than dosage inconsistencies. Poison control reports increased 530% from 2012 to 2021, largely from young children under age 5 accidentally eating melatonin gummies that look and taste like candy. Most of these cases were unintentional and didn’t require treatment, but the sheer volume is concerning. If you do use melatonin, treat it like any other medication—locked up and out of tiny hands’ reach.

What we actually don’t know (and that’s the scary part)

Here’s where things get uncomfortable: While short-term melatonin use appears relatively safe in children, the American Academy of Pediatrics says more research is needed about its long-term use. Translation? We’re kind of winging it.

A systematic review found that children using melatonin are likely to experience non-serious side effects—think headaches, increased bedwetting, nightmares, dizziness, mood changes, and morning grogginess. Research from Boston Children’s Hospital confirms these minor side effects typically disappear when you stop the melatonin, but still, not exactly zero consequences.

The bigger question mark: puberty. Some animal studies suggest melatonin might affect puberty-related hormones, though limited human research hasn’t confirmed this concern. One study found potential developmental delays after more than seven years of treatment, though the findings need further evaluation. We simply don’t have long-term data on what happens when developing bodies get supplemental melatonin year after year.

And no, that uncertainty doesn’t mean melatonin is definitely harmful. It just means we’re conducting a massive, uncontrolled experiment on our kids’ sleep. Not great, right?

But will they get hooked?

The dependency question keeps parents up at night (ironically). Dr. Klein recommends slow-release options like barriére’s transdermal patches because they’re “less likely to create reliance on the quick effect.” Unlike gummies that dump melatonin into your kid’s system all at once, patches release it gradually, mimicking how the body naturally works.

“When kids stop using it, the original low dose and controlled release allow their bodies to ease off naturally,” she explains. Still, this is a tool, not a permanent solution.

The sleep hygiene talk (sorry, we have to go there)

Before you even consider melatonin, Dr. Klein has homework for you: create actual bedtime routines. Screens off before bed. Same calming steps every night. Make it something your kid doesn’t hate like reading their favorite book for the millionth time, a special song, whatever works.

“Consistency matters more than perfection,” Dr. Klein reminds us. (There’s that realistic grace we all need.)

The goal is to make bedtime something they don’t dread. Easier said than done since for reasons unknown, kids resist the thing they’re going to spend all day looking forward to when they’re an adult. With a job. And bills…but we digress.

When to actually use it (and when to get help)

Is melatonin ever appropriate? Yes. Dr. Klein says it’s safe starting at age 2, though definitely loop in your pediatrician before age 3. It can be genuinely helpful for jet lag, for kids with specific conditions affecting sleep, or when sleep issues are seriously impacting daily life.

Research shows melatonin can be effective for children with autism spectrum disorder or ADHD, who often have delayed or reduced melatonin production. Sleep specialists at institutions like Boston Children’s Hospital note that when used appropriately under medical guidance, it can help with these specific sleep disorders.

But—and this is crucial—”melatonin should be used as a sleep aid, not a replacement for healthy bedtime habits,” Dr. Klein emphasizes. Experts agree it should never be a standalone solution and must be paired with behavioral interventions. Before jumping to supplements, pediatricians recommend a thorough evaluation to rule out other causes like anxiety, restless legs, circadian rhythm issues, or simply an age-inappropriate bedtime.

And if you’ve tried everything and sleep problems are still wrecking your days? Time to see a sleep specialist. Some sleep issues—like sleep apnea or underlying medical conditions—need more than supplements and a solid bedtime routine.

The bottom line

Look, parenting is hard enough without everyone acting like we have it all figured out. The research tells us that short-term melatonin use under medical supervision appears relatively safe, but the long-term effects remain a major question mark. Up to 25% of healthy kids struggle with sleep but melatonin shouldn’t be the first resort.

If melatonin helps your kid sleep and you’ve done it thoughtfully with your pediatrician’s guidance, no judgment here. But Dr. Klein’s one big wish? “It’s important to look at the ingredient label before giving a child melatonin.”

Read the labels. Start low. Stay consistent. Build those boring-but-effective bedtime routines. And remember: we’re all just doing our best.

The science is still catching up to the reality of millions of exhausted parents reaching for solutions. Until we know more, caution and pediatrician guidance are your best friends.

Sweet dreams (for all of us).