Melatonin is a popular over-the-counter sleep aid used by both children and adults. As a naturally occurring hormone in the body, melatonin helps regulate the sleep-wake cycle. Melatonin supplements can help people fall asleep faster and sleep more soundly through the night.
While melatonin is generally considered safe for short-term use, the appropriate dosage depends on the individual. For children specifically, some doctors recommend limiting melatonin doses to 3 mg or less. So is 5 mg of melatonin too much for a child?
Overview of Melatonin
Melatonin is a hormone produced naturally by the body’s pineal gland. Levels of melatonin in the blood are highest at night to promote sleep. The production and release of melatonin are connected to the circadian rhythm, which regulates periods of sleepiness and wakefulness.
As a dietary supplement, melatonin can mimic the effects of naturally-occurring melatonin in the body. It causes drowsiness and lowers core body temperature, both of which make it easier to fall asleep. Melatonin supplements are widely used as a sleep aid due to their ability to:
- Fall asleep faster
- Stay asleep longer
- Increase total sleep time
- Improve sleep quality
Studies show that melatonin is most effective for people who struggle with sleep onset, rather than sleep maintenance or waking too early. It has also been found helpful for mitigating jet lag and regulating sleep cycles in blind individuals.
Benefits and Uses of Melatonin in Children
Sleep issues are common during childhood. Younger children may struggle with frequent night wakings or early morning wakes. Older children and adolescents often have difficulty falling asleep at an appropriate bedtime. Pediatricians may recommend melatonin supplements to help establish healthy sleep patterns in children.
Some common uses and benefits of melatonin in children include:
- Fall asleep more easily
- Sleep longer through the night
- Treat sleep disorders like insomnia
- Adjust to changes in sleep schedule
- Manage delayed sleep phase disorder
- Overcome jet lag
- Take the place of prescription sleep medications
- Control sleep issues related to ADHD, autism, and other conditions
Research indicates that melatonin is likely just as effective for children as it is for adults. One analysis of over 1,400 children found that melatonin reduced the time it took to fall asleep by an average of 21 minutes. It also increased total sleep time by about 25 minutes. Most studies looking at pediatric melatonin use have found it safe with minimal side effects.
Standard Melatonin Dosage for Children
While melatonin is available without a prescription, it’s best to consult a doctor before giving it to children. This allows proper dosing based on the child’s age, size, and reason for taking it. The right melatonin dosage for children can vary quite a bit.
General melatonin dosage guidelines based on available research include:
- Age 2-3: 0.5 mg to 1 mg
- Age 4-5: 1 mg to 2 mg
- Age 6-12: 2 mg to 3 mg
- Over age 12: 3 mg to 5 mg
Lower doses around 0.5 mg to 3 mg are usually recommended for children. The highest suggested melatonin dose for paediatric patients is typically 5 mg. Most guidelines propose 3 mg per day as an upper limit for children due to lack of safety data at higher doses.
Is 5 mg Melatonin Safe for a Child?
While a 5 mg melatonin supplement is generally not dangerous, there are a few reasons it may be too much for some children:
- Exceeds maximum recommended dose. Most experts advise capping a child’s nightly melatonin intake at 3 mg.
- Potential for next-day drowsiness or fatigue. Higher melatonin doses can leave some kids feeling groggy in the morning.
- Unknown long-term effects. There is limited research on the safety of prolonged melatonin use in children.
- Risk of dependence. High doses may lead to dependence on melatonin for sleep.
- Hormone disruption. Children’s endocrine systems are still developing.
While a single 5 mg dose is unlikely to cause significant harm, regular use may be inadvisable. There is no firm consensus among sleep experts and pediatricians whether doses above 3 mg are appropriate for children long-term.
Side Effects of High-Dose Melatonin
Some potential side effects associated with excessive exogenous melatonin include:
- Next morning drowsiness, lethargy, impaired focus
- Vivid dreams, nightmares, disorientation
- Nausea, diarrhea, stomach cramps, headaches
- Hormone level disruption
- Increased risk of seizures
- Hypotension, lowered body temperature
- Depression, irritability, confusion
- Rash, itchiness, worsening of asthma
These effects tend to be more common and severe at higher melatonin doses. However, some children may experience side effects even at low doses. Parents should monitor kids closely when starting melatonin and notify their doctor if any worrisome reactions occur.
Reasons a Doctor May Recommend 5 mg Melatonin for a Child
There are a few scenarios where a paediatric sleep specialist or doctor may feel a 5 mg melatonin dose is appropriate for a child patient:
- The child weighs more than average.
- Lower doses have not been effective.
- Needed short-term for jet lag.
- Child struggles with sleep disturbances related to ADHD, autism, etc.
- Occasional one-time use, such as before a slumber party.
- Teenagers over age 14.
While 5 mg exceeds the typical dosage guidelines for kids, it may be suitable in some cases after other options have failed. This higher dose approach is more likely with teens than younger children. However, the doctor will still discuss potential side effects and recommend proper precautions.
Alternatives to 5 mg Melatonin for Children
Instead of jumping right to a higher melatonin dose, there are some other approaches parents can try for a child’s sleep struggles:
- Focus on consistent sleep schedule and bedtime routine
- Make adjustments to sleep environment for comfort and darkness
- Limit screen time and caffeine intake in the evenings
- Try a lower melatonin dose longer before increasing (e.g. 3 mg for 2+ weeks)
- Use melatonin only when really needed, not daily
- Rule out other underlying conditions causing sleep disruption
- Consider other calming natural supplements like chamomile, lavender, or magnesium
- Explore cognitive behavioral therapy for insomnia (CBT-I) techniques
While melatonin can significantly help children sleep better, it works best when partnered with healthy sleep habits. Additional behavioural interventions and lifestyle changes should be explored before escalating the melatonin dosage.
The Bottom Line
Most paediatric sleep specialists agree that 5 mg of melatonin is on the high end for children. While it is unlikely to be dangerous in the short-term, there are some potential risks with prolonged use or high doses. That is why the standard recommended dosage range for kids is between 0.5 mg and 3 mg.
However, doctors may sometimes prescribe 5 mg melatonin for certain children if lower amounts are ineffective and the benefits are seen to outweigh any potential side effects. This approach is more common in teenagers and older children. Careful medical guidance is still needed when giving melatonin to kids.
Instead of immediately increasing the dose, parents can try an extended-release 3 mg melatonin tablet. Adding good sleep habits and routines into the mix will also boost the effectiveness. But if sleep struggles continue, check back with your pediatrician for their guidance on adjusting the melatonin dosage or exploring additional options.
