Melatonin Sleep Gummies: What You Need to Know
The explosion of available melatonin sleep gummies has produced a lot of questions AND a lot of misinformation. Let’s talk about what you need to know before trying melatonin gummies for your child (or yourself).
While melatonin is made naturally in the body, overuse of gummy supplements could be problematic to your child’s reproductive development.
Pro Tips on Melatonin Sleep Gummies
always to keep medications of any kind out of reach.
Gummy formulations especially can be easily mistaken for candy. Children under the age of 6 consistently make up almost half of all poison exposures in the United States.
Taking too many melatonin sleep gummies can result in dizziness, nausea, and nightmares. Most of these side effects can be managed without medical treatment, but can make for a long night.
Keep Your Kids and Pets Safe By Keeping Medicine Out Of Reach
Poison Control is a free, confidential resource for questions and emergencies. Toxicology experts are available 24 hours a day by phone, text, and online.
You can avoid overuse by always checking the recommended dosing. Even if the product is familiar, reformulations and different formulations across brands can result in unexpected effects from the same dose.
Products marked United States Pharmacopeial Convention Verified (USP) have been evaluated for good manufacturing processes. It is important to choose melatonin supplements from a reputable brand that you trust.
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Some Notes on Gummies
Candy came up quickly, didn’t it? Gummies can be engulfed (literally dusted) in sugar.
Gummy supplements are marketed to be a more pleasant experience than swallowing pills. If you have concerns about diabetes or diet management, taking multiple gummies throughout the day can add up. Gelatin, aspartame, and artificial dyes are also common ingredients. In short, read the nutrition labels.
ARE THESE GUMMY SUPPLEMENTS OR CANDY?
What Is Melatonin?
MELATONIN REACHES PEAK LEVELS BETWEEN TWO TO FOUR HOURS AFTER SUNSET
Speaking of development, be aware that melatonin is a hormone.
Changes to sunlight exposure signal your pineal gland to produce or suppress melatonin. Appropriate levels are necessary to maintain sleep patterns and your circadian rhythm. It also plays a role in the release of insulin into your bloodstream and other metabolic functions.
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Supplementing With Melatonin Sleep Gummies
Supplementing with melatonin sleep gummies assists you to fall asleep naturally.
The intention should not be to MAKE your child sleep, as if using an antihistamine. Melatonin is usually the first medication recommended for people having short-term issues getting to sleep for reasons like shift work, jet lag, and stress. It is also used regularly in various neurodiverse populations to re-establish sleep patterns.
Although melatonin is a naturally occurring hormone in your body, the supplements in most stores are synthetic equivalents. Synthetics are not uncommon of supplements as a whole, but a note nonetheless. Melatonin use is generally considered safe when taken:
as needed
in the smallest recommended doses
less than 3 months if used consistently
under medical supervision
“Natural” does not mean “neutral” When It Comes to Medicine.
However, even with ongoing study, there is little evidence for the effects of long-term use. This is especially concerning when it is taken at higher doses than what the body naturally produces.
The dosing recommendations for melatonin are controversial, but practiced as follows:
doses for children under age 12 range from 0.3 to 3 milligrams
nightly doses for adults can range between 0.5 to 6 milligrams.
A 10-milligram dose of melatonin is generally unnecessary and has been shown to produce blood concentration levels up to 60 times the normal amount. Additionally, supplementation can delay the onset of puberty in children who are being treated for low melatonin levels. There are few studies showing the outcomes of consistent, high-dose melatonin use in otherwise healthy children.
Overdoing supplementation with melatonin sleep gummies poses the possibility of disrupting the natural circadian rhythms as well as your child's natural pubertal development. This disruption could lead to issues with reproductive health into adulthood. Let that be something to discuss with the pediatrician.
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Paradoxical Excitation with Melatonin Sleep Gummies
MELATONIN MAY CAUSE EXCITABILITY, SO BE PREPARED TO STAY AWAKE.
Certain sleeping medications (ex. antihistamines such as Benadryl™) can cause paradoxical excitation and hyperactivity.
This unexpected excitation generally happens in younger children or people who are neurodiverse. There is no concrete answer as to why it happens. The reaction is attributed to genetic metabolic differences or the rapid changes in development that occur in youth.
The first time your child takes a melatonin supplement, be prepared for this scenario. Additionally, gummy, liquid, and chewable forms are often found to have different effects.
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Sleep Hygiene and Non-Medicinal Options
Melatonin is supposed to be used with good sleep hygiene practices, and this is true of all sleep aids.
Want to know a low effort, high impact action you can start today? Adjust your child’s screen time. There is mounting evidence that evening screen time has a huge effect on how you sleep. This is because artificial light sources also affect, you guessed it, melatonin.
Additionally, cognitive behavioral evaluation is often recommended to uncover any medical reasons your child may not be sleeping. It is always a good start to have a conversation with the pediatrician if you notice significant changes in your child’s habits.
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What If You Want to Try Melatonin Sleep Gummies for Your Child
Now that you have a good understanding of melatonin sleep gummies, let’s review what you need to remember most.
MELATONIN SLEEP GUMMIES CAN BE HELPFUL WHEN USED CORRECTLY
Keep them out of reach.
Read nutrition and dosing information on new purchases.
Use only as needed (unless medically advised).
Use the smallest recommended dosage.
Use 90 minutes - 120 minutes before the anticipated bedtime.
Limit exposure to light and screens to set the ambiance.
Consult with your child’s pediatrician.
And if anything funny happens, get it on video and share it with me.
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References
Burgess, H. J. (2020, April 30). Circadian Rhythms Across the Lifespan. Psychiatric Times. Retrieved December, 2021, from https://www.psychiatrictimes.com/view/circadian-rhythms-across-lifespan
Charles, B. (2011, February 3). Therapeutic options in the management of sleep disorders in visually impaired children: a systematic review. PubMed. Retrieved December, 2021, from https://pubmed.ncbi.nlm.nih.gov/21497703/
Costello, R. B. (2014, November 7). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. NCBI. Retrieved December, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4273450/
David D. Gummin (2020) 2019 Annual Report of the American Association of Poison Control Centers’ National Poison Data System (NPDS): 37th Annual Report, Clinical Toxicology, 58:12, 1360-1541, DOI: 10.1080/15563650.2020.1834219
National Center for Complementary and Integrative Health. (n.d.). Melatonin: What You Need To Know | NCCIH. National Center for Complementary and Integrative Health. Retrieved December, 2021, from https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
Tähkämö, L. (2018, October 12). Systematic review of light exposure impact on human circadian rhythm. PubMed. Retrieved December, 2021, from https://pubmed.ncbi.nlm.nih.gov/30311830/
Vohra, S. (2005, December 20). The efficacy and safety of exogenous melatonin for primary sleep disorders. A meta-analysis. PubMed. Retrieved December, 2021, from https://pubmed.ncbi.nlm.nih.gov/16423108/
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Female condoms have many similarities with their conventional alternatives, but there are a few key things you should know before using them.