Every parent knows what it’s like to have a sleepless night because their child just won’t sleep. Sometimes, kids just have a hard time falling asleep.
That leads many parents to seek solutions to help their child fall asleep. One increasingly popular thing to do is give kids a sleep aid.
有几种选择，但父母通常会选择褪黑素补充剂。这是因为褪黑激素是我们身体的自然组成部分。Melatoninis a hormone released by our brainswhen it’s time to sleep.
The appeal of melatonin is that it’s a natural supplement,but is it safe to give kids?
褪黑激素对孩子安全吗?
“Sleep is an important issue. There are many things that we can do behaviorally and environmentally to address underlying sleep issues,” said Sarah Zallek, MD, medical director for thesleep centeratOSF HealthCare Illinois Neurological Institute．
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Melatonin and other sleep aids aren’t Dr. Zallek’s first recommendations to parents whose kids have trouble falling asleep.
“It looks safe. Most of the time, kids are fine if they take melatonin. But, we don’t know the long-term consequences. So, I don’t recommend it,” said Dr. Zallek, “That being said, there are situations where melatonin has proven to be very helpful, particularly for children on the autism spectrum.”
You should always talk to your child’s pediatrician before giving your child any kind of medicine. Children under age 3 should only receive melatonin if it’s been OK’d by the pediatrician.
Melatonin dosage for kids
If your child’s pediatrician has given you the go ahead to occasionally supplement your child’s sleep with melatonin, be sure to follow all directions. Melatonin supplements come in the form of tablets, capsules, liquid and gummies.
知道孩子合适的褪黑激素剂量是有效使用助眠剂的关键。褪黑激素应该在睡前30到90分钟服用。
Ask your child’s pediatrician about the right dose for a child under age 3.
| Child’s weight (3 or older) | Maximum melatonin dosage |
| Less than 88 pounds | 0.5-3 mg |
| More than 88 pounds | 1-5 mg |
Many children willrespond to a low dosage，所以从最低剂量开始。
It is very important not to give your child more than the recommended dosage for their age and weight.
Melatonin overdose
因为褪黑激素以口香糖的形式对孩子有吸引力，所以把这些东西放在孩子接触不到的地方是非常重要的。
“孩子是好奇的生物。任何剂量错误的药物都有潜在的危险，所以父母应该非常小心，让孩子永远接触不到褪黑激素。Even if it appears safe because it’s over-the-counter, kids can and do overdose on melatonin,” said Dr. Zallek.
Over the past decade, melatonin overdoses in children haveincreased 530%．
Though melatonin overdoses arenot considered life-threatening, always call your child’s pediatrician if they’ve overdosed on melatonin. However, if you notice your child is lethargic, unresponsive, dizzy or has an increased heart rate, call Poison Control Centers at (800) 222-1222.
Melatonin side effects
Melatonin comes with some side effects:
- Bedwetting
- Headache
- Drowsiness
- Daytime sleepiness
- Agitation
- Mood changes
- Dizziness
- Grogginess, especially in the morning
Healthy sleep habits for kids
If you choose to give your child melatonin to help them sleep, it should be in partnership with otherhealthy sleep habits．Here are some safealternativesto melatonin for your child:
- Routine:Set a routineand stick to it every night.
- Daytime naps:Keep daytime naps short, especially for older kids.
- Sleep in bed:Put them to bed while they are awake (instead of letting them fall asleep in your bed, on the couch, etc. and carrying them to bed later).
- No caffeine:The American Academy of Child & Adolescent Psychiatry advises禁止12岁以下儿童摄入任何咖啡因。
- No sugar before bed:Every parent can spot a sugar rush in children. Children hyped on sugar have a harder time settling down.
- Screen time:Cut off screen time 30 minutes before bed.
- Bed is bed:Keep your child’s bed a place to sleep, not to play.
- Stay active:让孩子们在白天保持活跃，这样他们就可以在天黑的时候获得能量。
Kids and screens
Screen time before bed – including time on tablets, computers, phones or in front of the TV – can interrupt the body’s natural sleep cycle. These devices emit blue light, which can trick our brains into thinking it’s not nighttime, and thus, our bodies will not naturally release melatonin. It’s important toturn off all devices for kids睡前至少30分钟。