MELATONIN

Please be CAUTIOUS with melatonin use. Melatonin is NOT a sleeping pill. Rather it is a hormone produced naturally by the pineal gland in the brain that acts as a circadian rhythm REGULATOR. Think of it like the on switch that triggers a circadian rhythm reset that starts with sleep. For a deep dive into how melatonin works in the body, check out THIS ARTICLE found on PubMed.

In addition, Melatonin sold over the counter is often wildly overdosed! The human body naturally produces about 0.4-0.8mg of melatonin in the evening, but most supplements contain 5-10mg and even up to 20mg of melatonin in a single tablet. That’s up to 10-50 times more than what is made naturally. While melatonin often is safe without significant side effects and is a low risk for overdose, taking significantly more than what your body naturally would produce can really throw off your normal circadian rhythm, especially if you don’t time it correctly.

The body typically releases melatonin towards the end of the day as the sun goes down, and increases gradually throughout the night, building up sleep pressure and triggering sleep as mentioned above. If taking melatonin, the ideal timing is about 1-2 hours before bedtime around the same time it starts to get dark. Also, as mentioned above, you probably only need a small amount of melatonin, around 0.5-1mg, which is much less than what is typically sold over the counter.

And PLEASE, PLEASE, PLEASE DO NOT USE GUMMIES!!! Gummies stick to your teeth and can easily cause cavities, especially in kids who already struggle to brush their teeth thoroughly.

For more, check out the following articles:

MAGNESIUM

In my opinion, a much better alternative to Melatonin is MAGNESIUM! Specifically MAGNESIUM GLYCINATE (or bisglycinate) which is more easily absorbed compared to other forms of magnesium such as oxalate, malate, citrate, etc. While more research is always needed, some recent studies have shown magnesium to be effective in improving sleep quality and duration. Magnesium is also known to help with muscle recovery and cramps, help improve restless leg syndrome, and is a long-standing treatment for constipation. Always check with your doctor for specific dosing guidance, but typical dosing recommendations are as follows:
– 100mg young children (under age 6-8)
– 200mg older children (under age 12-15)
– up to 350mg teenagers and adults

As with melatonin, PLEASE, PLEASE, PLEASE DO NOT USE GUMMIES!!! Gummies stick to your teeth and can easily cause cavities, especially in kids who already struggle to brush their teeth thoroughly. Look for sugar-free chewable tablets with Xylitol and other safe ingredients for teeth.

Also, I recommend that you avoid combination tablets with Vitamin D. It has been reported that taking Vitamin D at night can interfere with sleep and cause circadian rhythm disruptions since Vitamin D production naturally occurs after sun exposure during the day.

Vitamin B6 is often included in Magnesium supplements since it can aid with serotonin and melanin production, improving sleep. At high doses, however, B6 can cause an increase in energy and disrupt sleep.

Here are some supplements that I have found and use personally that meet the above criteria:

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