How I Weaned My Toddlers Off of Melatonin

Parents all want that magic pill to get our kids to instantly go to bed without whining or stalling, sleep 12 hours straight, and wake up happy in the morning. Or maybe a magic pill to make them eat all their food without complaining too . . . right? If you find one like that, tell me about it!

I've been the mom who has fought with her toddlers for hours to get them to go to bed, all while going over a list in my head of things I needed to get done as soon as they were asleep. I've been the mom, dreading bedtime because I knew it was going to be a battle. And I've also been the mom who gave her toddlers melatonin every night for months. And while it may have put a bandaid on the problem and solved it in the short-term, it didn't solve the root of their sleep issues. That's what sleep training does. 

What is melatonin? Melatonin is a natural hormone our bodies make that tells us we're getting sleepy. It helps regulate our circadian clocks and our wake/sleep cycles. The over-the-counter form of melatonin you can buy in gummy or liquid form for your kids is a synthetic form of the hormone that mimics our natural melatonin. 

Is it safe?
If you've already given your toddler or child melatonin or if you're considering it, here are a few things to consider about melatonin:

• There aren't studies on the long-term effects of giving kids melatonin regularly. 
• A recent study measured the actual amount of melatonin in 31 different brands and found a huge amount of variation from the melatonin content listed on the label, both significantly less than and greater than the claimed amount. This variability was found across brands and even from one lot to another within a given brand.
• There isn't any evidence to say that taking melatonin on a daily basis is harmful, although there are no long-term clinical trials to really test that.
• According to a medical journal, there was an 86% increase in calls about children exposed to melatonin from 2014 to 2018. Just since January, there have been nearly 30,000 calls about melatonin to the Poison Control Center — 24,000 of them about children 12 and under.
• One study which used animal testing, concluded that continued regular melatonin supplemental use may cause delayed puberty in adolescents, although this has not been clinically studied in humans. 
• It isn't known to keep a child asleep all night, it's only meant to get them to sleep in the first place. If your child is struggling with staying asleep in the night, melatonin won't help with the nighttime wake-ups. In fact, many moms report more nighttime wake-ups, nightmares, or restless sleep when using melatonin supplements. 

So what's the verdict? The jury's out on whether it's safe. There aren't any known side effects or long-term effects. It isn't known to be completely safe or unsafe, because there haven't been enough studies on the longterm use of melatonin in children. Bottom line: consult your doctor before giving melatonin to your child.

Is it necessary and beneficial? 
Melatonin supplements (with you doctor's consent) can help kids fall asleep quickly, but the good news is - kids don't need melatonin supplements, because their bodies already make it naturally. You can help encourage their bodies to produce melatonin naturally and end their bedtime battles, so they can go to sleep easily and quickly, and stay asleep all night long, all without giving them supplements! 

How to Get Your Kids to Sleep Without Melatonin 
After the 2 year sleep regression, when my kids were struggling at bedtime and taking a long time to fall asleep, I did give them melatonin every night. But once I discovered the natural ways to help them get to sleep easily, I cut the melatonin cold turkey one night and applied bedtime sleep training methods (they were both already sleeping through the night). After a few nights of consistency and patience, they caught on quickly and began to go to sleep on their own, within minutes of being laid down, without a bedtime battle and stay asleep for 11-12 hours. It is possible! It just takes consistency and intentionality.

We do still have melatonin gummies for kids on hand, for situations where they may need extra help (such as traveling, days when their schedule is off track, etc.), but we honestly haven't used it in many months. They don't need it. They never did need it; I just didn't know how to help them get to sleep easily without it.

Things that will help your kids get to sleep without melatonin:

• A consistent bedtime routine. The bedtime routine should take about 30 minutes total, and should help them calm down and prepare for bed. Doing the same things in the same order at the same time every night can help their bodies learn when to get sleepy.
• Darkness. Darkness triggers melatonin production. Dimming the lights in the house about 20-30 minutes before bed (or just staying in their bedroom with the lights dimmed) can help trigger their bodies to produce natural melatonin. Keeping their bedroom very dark when it's time to go to sleep (be careful with nightlights) and throughout the night is helpful too.
• Expose them to natural light. During the daytime when it's time to be awake, let lots of light into their room and expose them to natural daylight outside. This will help their bodies establish stronger circadian rhythms. 
  
• An appropriate daytime schedule and bedtime. If their bedtime is too late, or if they are going to bed overtired or under-tired, it will be harder for them to fall asleep. Bedtime should be at the same time every night.
• Cap naps. If your child is around 3 years old (or older) and still napping, and having a very hard time falling asleep at night, it may be time to cap the nap (or cut it out altogether). 
• Limit screen time. Screens are known to disrupt melatonin production, due to their blue light, and will disrupt your child's sleep. Cut off any screen time at least 2 hours before bed. 
• Limit sugar and caffeine. Watch out for hidden sugar and caffeine in foods like granola bars, yogurt, juice, ice cream, sports drinks, and sodas. 
• Sleep Train. Sleep is a biological need for kids, but the skills of independent sleep need to be learned. Sleep training is allowing kids to learn to go to sleep and stay asleep independently, without the help of a parent.

Many bedtime battles take place because a child relies on a parent to get to sleep. The child doesn't know how to get to sleep on their own, or may have regressed into an old habit of needing to be rocked to sleep, patted to sleep, or have a parent's presence to get to sleep. They may have gotten into the habit of asking for water five times before bed, needing more and more engagement from the parent, asking for snacks, or doing anything they can to manipulate or drag out the bedtime process. It's not only exhausting for parents, but it interferes with the child's sleep and can have many negative effects on them. I've worked with families who have kids who went from hours of bedtime battles and frustration every night, to falling asleep on their own, without crying, within minutes of being laid down. When you start sleep training, prepare to be consistent, committed, and intentional. Don't just wing it; go in with a plan. If you need help, I would love to help walk you through this process. Reach out if you want to know more about my services. 

Unfortunately, I don't have a magic pill for getting kids to go to sleep quickly, quietly, and easily, all on their own, and stay asleep all night. But sleep training is the next best thing! It's almost like magic. 

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*NOTE: This is not medical advice; seek your doctor's recommendation before you give anything to your child.