Help! My Teen Can’t Sleep Without Melatonin

Between school stress, social worries, and a natural sleep cycle that can make an earlier bedtime difficult, it’s no wonder many teens struggle with falling asleep. It’s also not surprising that they might be tempted to turn to melatonin to get the rest they desperately need.

While this supplement can be helpful in certain circumstances — and under guidance from a health professional — teens shouldn’t use it regularly to combat sleep issues. Instead, healthy sleep habits should be encouraged.

At Angel Kids Pediatrics, our providers help parents and kids navigate everything from sleep challenges and common illnesses and injuries to chronic conditions and behavioral health issues. We also partner with families to make sure growth and development are on track with proactive care including well visits.

We strive to make getting the personalized healthcare your child needs easy and convenient, with 10 offices located throughout Jacksonville, Amelia Island, and Saint Johns, Florida, along with the option of telehealth appointments.

Melatonin basics

Melatonin is a hormone-like substance produced in the brain that helps direct our sleep/wake cycles and other bodily functions. It’s stimulated by darkness and is released in the evening to aid in going to sleep; its release is also suppressed once the sun rises. 

Melatonin purchased over the counter is a synthetic form that mimics the actions of natural melatonin. It’s often used as a sleep aid because it can be bought without a prescription, but this also means it is not regulated by the Food and Drug Administration (FDA) — so there’s no oversight as to the amount of melatonin or other possible ingredients.

When to use melatonin

Melatonin may be helpful in some short-term situations, such as when trying to establish good bedtime routines or when sleep schedules need resetting due to travel, school breaks, and so forth. It can also potentially be beneficial for children with certain neurodevelopmental disorders, including ADHD, when carefully monitored by a pediatrician.

However, it shouldn’t be used without first consulting a healthcare professional and, generally speaking, not taken long term. Experts don’t know about its safety when used for extended periods of time, and worry it could affect growth and development. 

Regular melatonin use also comes with possible side effects, like continued sleepiness in the morning, drowsiness during the day, and needing to urinate more during the night.

Good sleep hygiene

Teens who need melatonin to sleep every night should be examined by their pediatrician to rule out other health concerns. They should also focus on good sleep hygiene instead of taking a supplement. This includes:

• Maintaining a regular schedule for sleeping and waking, even on the weekends
• Keeping the bedroom cool, quiet, and dark
• Reserving the bed for sleeping and not doing homework, streaming shows, listening to music, or socializing on apps
• Getting regular exercise
• Getting daily sun exposure, especially early in the day
• Avoiding caffeine in the late afternoon and evening
• Stopping exposure to blue light from smartphones and tablets an hour before bed

Teens need eight to 10 hours of sleep a night, which can already be difficult to achieve due to school, sports, jobs, and other responsibilities. Trouble falling asleep can make it even harder.

Partner with a pediatrician

If your teen has issues getting to sleep — or is using melatonin frequently — it’s important to have them evaluated by their doctor at Angel Kids Pediatrics. We can help rule out any possible causes and work together on new strategies for better sleep hygiene.

Call or click online to schedule a visit at your nearest Angel Kids Pediatrics office in Jacksonville, Amelia Island, or Saint Johns, Florida, today.