Should Kids Be Taking Melatonin?

A good night's sleep makes a big difference to our mental and physical health. Without quality sleep, we're less productive. Grumpy. It can even affect our hearts. Meanwhile, more and more people are having problems falling and staying asleep, including kids. So some parents are turning to a supplement called melatonin as a potential solution. But some experts worry that there isn't enough research about how regularly taking melatonin affects kids in the long term. Today on the show, we explore the research with Michael Schulson, who recently wrote about the topic for Undark. https://undark.org/2025/04/08/melatonin-children-bedtime/ Want to hear more stories about human health? Email us and let us know at [email protected] mailto:[email protected]. Listen to every episode of Short Wave sponsor-free and support our work at NPR by signing up for Short Wave+ atplus.npr.org/shortwave http://plus.npr.org/shortwave. See pcm.adswizz.com https://pcm.adswizz.com for information about our collection and use of personal data for sponsorship and to manage your podcast sponsorship preferences. NPR Privacy Policy https://www.npr.org/about-npr/179878450/privacy-policy

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• 0:00Speaker 00

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• 0:19Emily Kwong?

  You're listening to Short Wave from NPR.

• 0:24Emily Kwong?

  Hey, Short Wavers. Emily Kwong here. OK, so possibly my favorite thing in the entire world is a good night's sleep. I mean, nothing makes a bigger difference to my mental and physical health. Without quality sleep, we're less productive, grumpy. It can even affect our hearts. And for kids, sleep is crucial for physical, mental, and emotional development. But there are a lot of things keeping us awake these days. Screens, electronics, stress. Researchers say that, like adults, kids are having problems falling asleep and staying asleep. So more and more parents are turning to a supplement called melatonin as a possible solution.

• 1:05Speaker 02

  It's like so many parents dream, which is like, is this the answer? Is there this one gummy or this one thing that can help me get through this part of the day that can be really, really hard for parents and families?

• 1:18Emily Kwong?

  Michael Shulson is a contributing editor at Undark Magazine, where he writes and edits stories about science. And he recently looked into why more and more people are using sleep supplements, especially with their kids. Melatonin is a hormone, and it's one that our bodies produce naturally.

• 1:36Speaker 02

  It's part of the way that the body regulates its sleep cycles and gets you toward bedtime.

• 1:41Emily Kwong?

  Every night, the pineal gland in our brain releases a bit of melatonin. So when people take synthetic melatonin in the form of a pill or a gummy.

• 1:49Speaker 02

  It also can have that experience of helping people feel a little bit more tired, a little bit sleepy in ways that a lot of people find helpful for getting to sleep.

• 1:59Emily Kwong?

  Melatonin is widely considered safe for adults in low doses and for kids with certain neurological and neurodevelopmental conditions that get in the way of a good night's sleep.

• 2:10Speaker 02

  I think it's really important to understand that when families are seeking to help their children get a better night's sleep, it's not just like an abstract health goal that they're trying to solve. They're often really speaking into very real challenges and very real problems that are affecting all parts of a family and are also really affecting their kids flourishing.

• 2:31Emily Kwong?

  But some experts worry that we don't know enough about how regularly taking melatonin affects kids in the long term.

• 2:40Emily Kwong?

  So today on the show, melatonin and kids, what the research says, how melatonin is being used, and how to navigate obstacles forgetting kids enough sees. I'm Emily Kwong, and you're listening to Short Wave, the science podcast from NPR.

• 3:09Emily Kwong?

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• 4:34Emily Kwong?

  Okay, so Michael, we are talking today about melatonin. It is a hormone that the human body naturally produces. But I want to hear more about the history of this supplement. This is synthetic melatonin that a lot of people have started taking, and some people are giving it to their kids. When did people start taking melatonin?

• 4:53Speaker 02

  So you really start to see an uptick in people taking melatonin in the 1990s. And there's this funny way in which you both have a lot of marketing and interest in it and research sort of coming and saying it. And at the same time, you have this moment when supplements are being deregulated in the United States, meaning Congress has gotten together and said, "We're going to put a lot fewer restrictions on supplements and make it easier to sell things and make claims." You know, you could find these articles where people are like, "Whoa, melatonin is the new hot thing. What do we make of it?" And there's anxiety around that, and there's excitement around that. And it begins to be more widely used.

• 5:35Emily Kwong?

  And that's mostly for adults. When did children start to use melatonin?

• 5:39Speaker 02

  So a lot of the early news coverage or advertisements have something that says it's not for children. And then, starting in the 2000s, that kind of, like, the age floor begins to drop in this really interesting way. By the late 2000s, you start to see some news reports of parents using it. You start to see articles that are saying, "Well, maybe for, like, kids older than 10, this makes sense, but not for really small kids." And over time, that just kind of gets gradually lower and lower and lower. And even then, it's especially in the last few years that it seems to be that clinicians are reporting a real uptick in use.

• 6:22Emily Kwong?

  Yeah. A lot of melatonin packaging is just very friendly looking. I mean, it's like these big bottles, and the melatonin supplements come in sometimes very yummy flavors. Sometimes they're gummies. So is it really being marketed to kids in a very deliberate way?

• 6:39Speaker 02

  I would say it's being marketed to parents in a very deliberate way. Yes, and it's the bottles. It's a lot of the language around saying melatonin is safe and drug free and non habit forming. Right. These are all terms that you hear coming up again and again in this marketing.

• 6:54Emily Kwong?

  Yeah, and I want to add here. A key distinction you make throughout this reporting is that melatonin is not a vitamin. It is a hormone. Why is that distinction so important?

• 7:04Speaker 02

  Um, so melatonin falls into this really weird in between space, right? Where I think it's regulated as a supplement and a lot of people think about it as being harmless and and natural. And it's also something that's a prescription drug in a lot of the world. Right. And it's very much a drug. And I think there's like legally, it is not a drug. Legally, it is classed as as a supplement. And so it's legal to say that it's not a drug. But I think that that can create this weird thing where people think about it as being maybe a little different than what how researchers and physicians describe it, which is they're like, it's a hormone.

• 7:46Speaker 02

  It's a hormone you take in order to change something in your sort of create a change in your body. And in that sense, it certainly, even if it is not legally a drug, it certainly is kind of being used like a drug and is acting like a drug.

• 8:03Emily Kwong?

  Yeah. Let's talk about the research. So obviously, there's not enough. But for what is available? What do sleep scientists have to say about kids taking melatonin?

• 8:14Speaker 02

  Sure. So as you just said, one thing they always say is there's not enough, which people say in almost every field, it feels like.

• 8:22Emily Kwong?

  It's true. We don't really know.

• 8:24Speaker 02

  We'd love to know more, but I think that this really is an area where, and this is something I heard again and again in interviews, where there is a sense that there is very little research, especially on long term effects of melatonin. Um, the, there's kind of two ways to break down what the science says, right? What is this? What does the science say about whether it works?

• 8:46Speaker 02

  And then what does the science say about whether it's safe? And in both cases, there's some uncertainty. In terms of the, what the science says about whether it works, the evidence that exists definitely suggests that, yes, it can help kids fall asleep a little bit earlier. Maybe not dramatically earlier, but something kind of on the order of around 20 minutes, maybe a little bit more on average. And of course, that tracks with a lot of anecdotal evidence from parents who say, "It works. It helps." But there's also a question of whether children are actually better rested the next day. And there, again, there's actually some limited evidence, there's not really that much evidence

• 9:29Speaker 02

  either way, showing that children are actually better rested when they have taken melatonin versus they have not.

• 9:37Emily Kwong?

  Now, melatonin is considered fairly safe and benign in terms of overdose potential. But if there are side effects to melatonin, what are they?

• 9:46Speaker 02

  This is, again, like such a big question to unpack, right? But it's, there are reasons to say, "Okay, it's fairly safe. I want to be careful not to generalize that." But one of the big questions is about short-term and long-term side effects. In terms of short-term side effects, they could definitely be there. The ones that are typically recorded in the scientific research tend to be pretty mild. But some researchers feel like that research hasn't been that comprehensive or rigorous, and that it's possible that there are kind of immediate or short-term side effects that people just haven't, like, haven't really done a good job of tracking. And then in terms of the long-term effects, right, of children who are taking melatonin

• 10:26Speaker 02

  maybe four, or five, or six, or seven times a week for years on end, that's a really big open question. And I think some scientists look at that evidence and say, "We see that it's helpful for families. We don't see obvious signs of concern." And again, it can be really helpful for people, and it's worth doing. It's worth, you know, it's, in many cases, it's still worthwhile. And then I think there are a lot of researchers who look at this and say, "Based on that unknown, we should be cautious."

• 10:58Emily Kwong?

  Yeah.

• 10:59Speaker 02

  And the way that it's being used right now is many things, but it's not cautious, and that's a problem.

• 11:04Emily Kwong?

  Was melatonin ever supposed to be taken long term? Because it seems like it's it was originally designed to be a sleep aid for a short term situation.

• 11:14Speaker 02

  Yeah, so I think we should kind of divvy this up for children in different situations. Right? So I think for children with some neurodevelopmental differences that can significantly affect their ability to sleep, autism in particular, certain, yeah, certain manifestations of ADHD.

• 11:29Emily Kwong?

  Okay.

• 11:29Speaker 02

  I think there's been more of a willingness to say, look, these are children who are having, in some cases, a tremendous difficulty falling asleep. Not sleeping or not sleeping well can be, um, can be, you know, can have some really negative long term effects. And it makes sense to perhaps use melatonin regularly.

• 11:50Emily Kwong?

  Okay.

• 11:50Speaker 02

  In order to kind of, in order to do that, in order to be helpful.

• 11:53Emily Kwong?

  It might be beneficial to them. Yeah.

• 11:54Speaker 02

  It might be beneficial. I think that the way that melatonin is used often right now, which is used regularly, used regularly, often for neurotypical children, um, who are perhaps sometimes taking the hormone a few times a week or every night, um, with very little sort of supervision or input from a medical professional, is something that very few people intend. And even the supplement makers themselves will often include language that affect on their bottles. But there's a real disjunct between kind of where that consensus is and how I think a lot of people are actually using melatonin.

• 12:32Emily Kwong?

  Okay. For all the desperate parents hanging on your every word, what are, what do experts suggest for kids who have trouble sleeping, but they want to try other solutions first?

• 12:44Speaker 02

  Yeah. And I want to be really clear that I am not telling families, like, don't use melatonin or this is definitely dangerous. And I really don't want to be in any way sort of delivering that message. I think that parents have the right to know what debates among scientists look like and understand where there's uncertainty. And I also think that as parents, we're always having to weigh trade offs. This is just a huge part of parenting and lack of sleep is itself something that can be really hard on families and this makes sense. Like, I, I, I don't want to suggest that this is a clear cut. Like, parents, stop using melatonin. I think a lot of sleep experts, you know, perhaps predictably would say, talk to a sleep expert.

• 13:27Emily Kwong?

  Hmm.

• 13:27Speaker 02

  And I think that one thing that they point out is that establishing good bedtime routines, doing things like avoiding screen time before, before bed, steps like that can be helpful. And I want to say, you know, I'm a parent who has implemented some of these behavioral interventions and still have, deals with totally chaotic bedtimes with one of my children. And so I don't want, I, I, I recognize that this doesn't always work, or it doesn't always feel like it's going to work, or it doesn't always sound realistic.

• 13:53Emily Kwong?

  Well, we want kids to have a good night's sleep, for sure. And we want parents to sleep, too. So, Michael, thank you for dipping your toe in the melatonin research waters so that we all can get a good night's sleep.

• 14:05Speaker 02

  Thanks so much for, for having me on here.

• 14:10Emily Kwong?

  This episode was produced by Rachel Carlson. It was edited by our showrunner, Rebecca Ramirez, and fact-checked by Tyler Jones. Maggie Luthar was the audio engineer. Beth Donovan is our senior director, and Colin Campbell is our senior vice president of podcasting strategy. I'm Emily Kwong. Thank you for listening to Short Wave, the science podcast from NPR.