Sleep is vital for helping you achieve your best health, but unfortunately, statistics show that one in three people in the U.S. are not getting a healthy amount of sleep (at least seven hours) each night. Many things can lead to sleep issues, such as certain health conditions, poor sleep hygiene, stress or anxiety. Melatonin is one compound found in many natural sleep dietary supplements that acts as a natural sleep aid to help you achieve a balanced circadian rhythm and reclaim healthy sleep.
Read below to learn more about melatonin, the benefits of melatonin for kids and adults alike, and tips on how certain melatonin gummies and other sleep supplements could help you achieve better sleep tonight.
What is Melatonin?
Melatonin is a hormone that our body naturally makes in the hours before bedtime in response to dim light or darkness. This hormone helps to make our brain and body tired and know that it’s time to rest. Melatonin research also shows the hormone may have antioxidant and anti-inflammatory properties that could benefit brain and gut health.
Most melatonin supplements contain between 1 to 5 mg of melatonin, since research shows this is an effective dose to help produce sleep. However, some supplements that contain less than this amount of melatonin could still help some people sleep better, especially if blended with other compounds known to help support sleep.
Benefits of Melatonin
Melatonin shows promise to help people sleep better, and in turn support optimal overall health. In addition, recent research shows that melatonin supplementation could help improve oxidative DNA damage repair capacity among night shift workers. This shows that not only could melatonin help you sleep better but could also provide antioxidants to help reduce inflammation in your body and mind.
Safety of Melatonin
Melatonin is safe for most people to take short-term for sleep support. However, there are some groups of people who should not take melatonin. For example, people with epilepsy, those with dementia, and those taking blood thinner medicines should consult with their doctor before taking melatonin. Also, because of the lack of studies on the effects of melatonin on those pregnant and nursing, these women should avoid taking melatonin unless their doctor suggests it.
Side effects of melatonin may include:
- Drowsiness
- Headache
- Dizziness
- Nausea
In addition to these side effects, melatonin may cause other side effects in children including agitation or an increase in bedwetting or urination in the evening.
Melatonin for Kids
Melatonin is thought to be safe for kids in the short term to help support healthy sleep, but you should consult with your doctor first. Health experts suggest that if taken, sleep supplements that contain melatonin should not be used for longer than three to six months in children. If deemed to be safe for your child, melatonin can provide sleep support for your child which can in turn help them lower their risk of certain conditions linked with poor sleep patterns like:
- Trouble paying attention
- High blood pressure
- Weight problems and obesity,
- Headaches
- Depression
Many children will respond to a low dose of melatonin (0.5 mg or 1 mg) taken 30 to 90 minutes before their bedtime. Most children do not need more than 3 to 6 mg of melatonin daily for sleep support.
Tips for Providing Melatonin for Kids
With children, you should consult with your doctor first if your child is having sleep problems, since their sleep may be disturbed as a result of health issues like iron deficiency, enlarged tonsils or adenoids that can cause sleep apnea, or night terrors.
It’s also important to make sure that you provide the suggested dose or less, and to keep the supplements out of reach of children to prevent kids from taking too much melatonin. Too much melatonin can cause digestive issues or irritability. Always consult with a pediatrician to see if your child needs melatonin and how much is an appropriate dosage.
Best Melatonin Gummies
The supplement aisle can be overwhelming with dozens of different sleep supplements to choose from. That is why we’ve listed our favorites here for you to try that are high-quality and trustworthy.
Nordic Naturals Zero Sugar Melatonin Gummies are delicious raspberry-flavored gummies that contain 1.5 milligrams of melatonin per gummy. The Sero Sugar Melatonin Gummies by Nordic Naturals are gelatin-free, vegan-friendly, and contain no sugar, artificial coloring or flavoring, or preservatives. Just one of these gummies before bedtime can help support restful sleep. You may take two of these gummies per night if needed or suggested by your doctor.
TruHeight® Sleep Gummies contain a blend of ashwagandha, l-theanine, and lemon balm, which are all ingredients known to help the mind and body relax by regulating the stress hormone cortisol. Sleep Gummies by TruHeight contains a low dosage of melatonin, which mixed with the other sleep-promoting ingredients, helps the body and mind rest. This melatonin supplement blend can help support restful sleep in children that can in turn support healthy growth and development. Just two gummies 30 minutes before bedtime can help you sleep better and feel better overall.
Nordic Naturals Kids Calm Gummies is a non-melatonin sleep supplement for kids that contains a blend of highly bioavailable magnesium and l-theanine. These two compounds have research to support that they can promote relaxation and calm, which can support sleep. The strawberry-watermelon Kids Calm Gummies by Nordic Naturals taste great, so children will enjoy adding them to their bedtime routine as a tasty treat to help them sleep. This melatonin for kids is specifically for children three years of age or older only. Just two gummies daily with food prior to bedtime or naptime can help your child sleep better and feel their best.
If melatonin gummies are not your preferred method of supplement, you can find more sleep supplements available from Simply Nutrients.
References:
- https://odphp.health.gov/healthypeople/objectives-and-data/browse-objectives/sleep#:~:text=About%201%20in%203%20adults%20%E2%80%94%20and,which%20can%20affect%20their%20health%20and%20well%2Dbeing.&text=People%20who%20don’t%20get%20enough%20sleep%20are,diabetes%2C%20heart%20disease%2C%20stroke%2C%20dementia%2C%20and%20cancer.
- https://www.healthychildren.org/English/healthy-living/sleep/Pages/melatonin-and-childrens-sleep.aspx
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/melatonin-use-in-children
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- https://www.sleepfoundation.org/melatonin/melatonin-benefits
- https://www.sciencedirect.com/science/article/abs/pii/S1389945725000474?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/39993913/
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