Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating the sleep-wake cycle, also known as our circadian rhythm – or our internal clock that lets us know when it’s time to rest or rise and grind. Nowadays, over-the-counter melatonin supplements promise to help tired parents get their littles to fall asleep faster.

Some studies show that it is relatively safe for short-term use, but we need more research to determine its safety for long-term use. We don’t know if melatonin affects kids' growth and development. Current known side effects of melatonin include morning drowsiness and increased urination at night.

Since it’s sold as a dietary supplement, it’s not regulated by the Federal Drug Administration. Recent studies have found that, due to lack of regulation, some supplements had serotonin, cannabidiol, or varying amounts of melatonin not accurately reflected on their labels. Melatonin overdose and poisoning are possible in children, and there have been reports of hospitalization or even death as a result of this.

It’s not entirely off the table, but it’s essential to talk to your pediatrician to get a personalized recommendation on dosage and duration of use and to ensure that it won’t negatively impact any other medications or supplements your child may be taking. There is some speculation that melatonin can help families “reset” sleep routines by using it for a short period of time, and there is also some thought that melatonin can help neurodevelopmental disorders such as autism or attention-deficit hyperactivity disorder (ADHD).

One thing experts and health professionals agree on: melatonin supplements should never be used lightly as a replacement for consistent bedtime routines. Your first line of “defense” when going through difficult sleep spells should be double-checking routines and sleep hygiene. When that fails, it’s time to talk to your pediatrician and see where melatonin might fit in.