Are Sleep Aids Safe for Kids?

Children can struggle with sleep for numerous reasons, some of which are the same reasons you might struggle with sleep. For example, stress, anxiety, too much screen time, or perhaps an underlying sleep disorder are examples of the more common reasons for insomnia¹ in people of all ages. 

Knowing these underlying causes is important because ideally, you’ll start by treating the root cause of the problem. If, however, you’ve tried and tried and your child is still not getting enough sleep, you might be wondering about sleep aids. 

In this article, we’ll go over the different types of sleep aids available and how safe they are for children. We’ll also cover some more general sleep tips for kids, as it’s always best to try and solve the problem behaviorally first. 

As a general reminder, be sure to speak to your pediatrician before giving your child a new supplement or medication.

What Are Sleep Aids for Kids?

Sleep aids for kids are generally sleep aids marketed towards kids. The goal of a sleep aid is to help someone sleep better. This might look like helping them fall asleep more easily, stay asleep, or improve their overall quality of rest. 

However, it’s important to note that there are no specific FDA-approved prescription sleep medications for children under 18 years old². According to the American Academy of Child & Adolescent Psychiatry³ (AACAP), it is always best to address children’s sleep issues with behavioral solutions. Still, your pediatrician may recommend sleep aids to accompany those behavioral solutions in some circumstances. For most children, sleep aids of all kinds should only be used temporarily.³

Types of Sleep Aids for Kids

According to the AACAP, there are several categories of sleep aids used for children. More commonly, doctors may suggest dietary supplements like melatonin or over-the-counter products like antihistamines. Less commonly, doctors may prescribe alpha adrenergic medications, antidepressants, antipsychotics, Z-medications, benzodiazepines, or orexin receptor antagonists to treat insomnia in children.³ 

Melatonin for Kids

Melatonin is a hormone naturally produced in the pineal gland⁴, and one of its most important functions is to help facilitate sleep when it’s dark outside. Melatonin supplements are made up of either synthetic or animal-derived⁵ melatonin. They work by increasing melatonin levels in the body to help support the body’s natural circadian rhythm and promote sleepiness. Experts say that our melatonin levels naturally rise around two hours before bed⁶, so this is the recommended time to take melatonin supplements.  

The use of melatonin supplements has skyrocketed in children over the past few years.⁵ This is largely because melatonin is readily available in the U.S., and it is considered more natural since melatonin is a hormone already produced in the body.

Is Melatonin Safe for Kids?

In general, experts believe that melatonin supplements seem to be safe for children⁷, permitted they are given at the appropriate dose, used for only a short period (a maximum of three weeks⁸), and coupled with behavioral changes to address sleep issues. 

There are some things to keep in mind when giving your child melatonin.

One topic researchers are looking into is melatonin’s link to puberty. Shortly before puberty, children’s melatonin levels drop significantly⁹, with some experts speculating that this may be part of what triggers puberty. Because of this, there is some concern that supplemental melatonin could have an impact on puberty. However, more research is needed.

Possible side effects of melatonin use may include headaches, increased bedwetting, dizziness, nightmares or vivid dreams, mood changes, or morning grogginess.⁷ 

The appropriate dose will depend on your child’s age and their specific needs. Keep in mind that the following are general guidelines. Always ask your pediatrician before giving your child melatonin. 

• Under 3 Years Old: Children under three should not use melatonin, with experts adding that sleep issues during this time are often behavioral.⁷ 

• 3 – 5 Years Old: Children at this age should take a maximum of 1 milligram of melatonin¹⁰. 

• 6 – 12 Years Old: Healthcare providers recommend a maximum of 2.5-3 milligrams of melatonin in children between the ages of 6 and 12.¹⁰ 

• 13 Years Old and Up: Healthcare providers recommend a maximum of 5 milligrams of melatonin for children 13 and up.¹⁰ 

Since melatonin supplements are not regulated by the FDA to the same extent as prescription medications, it would be best to get a recommendation from their pediatrician on a trusted brand.  

Other Sleep Supplements for Kids

There are plenty of other sleep supplements on the market as well. Aside from melatonin, some of the more popular sleep aids include L-theanine, valerian root, CBD, and magnesium. These can come as powders, supplements, teas, liquids, or gummies. 

Are Other Sleep Supplements Safe for Kids?

Some evidence suggests that both L-theanine¹¹ and valerian root¹² may safely help children and teens sleep better. However, most of the studies on these ingredients are done on adults, and that research is limited. 

When it comes to CBD, the Child Mind Institute¹³ recommends that parents avoid giving it to their children for sleep or other issues, until further research is done.

Magnesium is a mineral naturally found in foods like nuts and green leafy vegetables¹⁴. It’s also available as a dietary supplement. The upside here is that kids could get more magnesium through their diet, rather than taking supplements. 

Experts suggest a magnesium dietary allowance of 130 milligrams per day for children ages four to eight and 250 milligrams per day for children nine to 13.¹⁵ If you want to play it extra safe, you can avoid supplements altogether. Simply giving your child some warm milk, tart cherry juice, or chamomile tea before bed could help them sleep¹⁵.

Read our guide: Best Natural Sleep Aids for 2024

Prescription Sleep Medication for Kids

Many prescription drugs can induce sleepiness, and so occasionally, a healthcare provider will prescribe them for children or teens as a last resort. 

For example, alpha adrenergic medications are sometimes prescribed to help kids with ADHD sleep. Benzodiazepines like Klonopin (clonazepam) are sometimes prescribed to children and teens with severe night terrors or sleepwalking. “Z-medications,” powerful hypnotics that include Ambien (zolpidem), are (rarely) prescribed to children and teens. Finally, orexin receptor antagonists, like Belsomra (suvorexant) and Dayvigo (lemborexant), are a new class of medication that limits the effects of orexin, a chemical in the brain that regulates sleep and alertness. Though it is approved to treat insomnia in adults, it is not approved to treat insomnia in kids.³

Are Prescription Sleep Medications Safe for Kids?

Even though all of the medications listed above are occasionally prescribed to children and teens in special cases, the AACAP warns that these drugs can be dangerous and should be kept in a place where your child or teen cannot get them. The AACAP adds that none of these drugs are approved by the FDA to treat insomnia in children or teens.³ 

The biggest risks of these prescriptions are tolerance and dependence. For example, if your child takes Klonopin (clonazepam) for sleep, they may have to continue to take more and more of it for it to have the same effect over time. This can easily lead to drug dependence¹⁶– not being able to sleep without it. Additionally, taking too much of any of these medications can be dangerous so be sure to follow the doctor’s prescription.

Never give your child a prescription sleep aid without the direction of a pediatrician.

Over-the-Counter Sleep Aids for Kids

Over-the-counter (OTC) sleep aids are any sleep-inducing medications that are available to purchase without a prescription. To be clear, these are different from sleep supplements.

We’ve already gone over some of the supplements like melatonin and valerian root, but OTC options that have become increasingly popular for children are antihistamines like Benadryl (diphenhydramine) or Unisom (doxylamine).

Ordinarily, antihistamines are used to treat allergies. One of their common side effects, though, is drowsiness¹⁷, so some people may be inclined to use antihistamines to get to sleep.

Are Over-the-Counter Sleep Aids Safe for Kids?

Although drowsiness is a side effect of antihistamines,  experts emphasize¹⁸ that antihistamines shouldn’t be used as a regular means to promote sleep. 

Research has also found that long-term antihistamine use can potentially increase the risk for dementia¹⁹ later in life. Short-term side effects can include constipation, dry mouth, blurry vision, morning grogginess, and in some children, an opposite effect of hyperactivity.³

General Tips to Improve Your Child’s Sleep

For almost all sleep issues in children, the AACAP recommends lifestyle and behavioral changes first and foremost, and sleep aids only as a secondary option.³ If you haven’t yet, we recommend trying the following sleep tips: 

• Stick to a sleep schedule – Your child should go to sleep and wake up at the same time each day, including weekends, to help get their circadian rhythm back on track.

• Create an ideal sleep environment – Your child’s bedroom should be cool, quiet, and well organized; a safe and peaceful place to retreat. Older children should have a completely dark bedroom to help support melatonin production. Some younger children might like a night light, but be sure to use a light that emits a red or orange hue, as this shouldn’t impact their melatonin production. 

• Implement a regular bedtime routine – Have your child do something calming each night before bed, like bath time, reading time, meditation, storytime, etc. These things will help your child calm down from the day, as well as let them know it’s about time to go to sleep. 

• No screens before bed –  The blue light emitted from devices like cell phones, tablets, or TVs negatively impacts our body’s production of melatonin²⁰, so be sure your child is not using screens, ideally, two hours before bedtime. 

• Give them a snack – It’s not good to have a heavy meal just before bed, but going to bed hungry can also make it harder to sleep. Experts recommend a light and healthy snack²¹ one or two hours before bed.

• Avoid naps – Most children start to give up naps between the ages of three and five²². If your child is beyond napping age, be sure they’re not taking naps during the day. This can make it harder to get to sleep at night. 

• Adequate exercise – Exercise can help tire out kids so they get more sleepy, and it’s linked to better sleep²³ in general. If your child is between the ages of three and five²⁴, they should be active throughout the day; if they are between six and 17, they need at least one hour of exercise a day.

• A stuffed animal might help – Research shows that sleeping with a stuffed animal²⁵ can help kids sleep better at night. 

• Cognitive Behavioral Therapy for Insomnia (CBT-I) – CBT-I is one of the most effective tools²⁶ for treating sleep issues long-term. 

Read more: Kids and Sleep: Hours, Factors, and Guide

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