Is your tween or teen struggling with sleep? Should teens use melatonin for sleep? Not getting enough sleep can lead to some really difficult behaviors and health problems, such as trouble paying attention, being irritable or bad moods, headaches, depression and even weight issues. What can parents do to help their kids sleep? One of the easiest solutions is the easily accessible over-the-counter hormone, melatonin. Melatonin might be a short term answer to sleep struggles, but it is not a long term fix to your child's sleep issues. But what are the benefits and possible side effects of melatonin. Here are three quick tips to consider when/if you give your child melatonin. As always, it is best to get the advice of your health care professional before taking any medicine or supplements.
What is Melatonin? Melatonin is a hormone that is secreted by a part of our brain, the pineal gland, when it gets dark outside. It helps to trigger our body to say "it's time to go to bed". The melatonin you buy at the store is a synthetic form that is the same hormone that is made in your body. Melatonin supplements can be used to give the body a short boost, but it is not a sleeping pill.
What is the correct amount of melatonin to take for tweens or teens? Nobody really knows the correct dosing for teens since there are not a lot of studies on its effects. When you buy a bottle at the store, the amounts can range from 3 mg to 15 mg. The best way doctors recommend is to start with 1/2 - 1 mg 30 minutes before your child goes to bed. If that does not work, then increase the amount to 3-5 mg, again about 30 minutes before they go to bed. Teens should not be taking more than that because side effects can cause headaches or stomach problems.
It should NOT be used long term because there simply isn't enough research to know what it does long term. In the short term if they are traveling, or have a big event, and need to ensure they get their sleep, or establish (or re-establish) good bedtime routines, that is fine. Just be careful not to use it for too long. Remember, melatonin is what our brains naturally produce and the signals of light and dark are what the brain is reacting to, so avoiding screens or other bright lights before bed is also part of good sleep hygiene.
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