What’s the scoop on melatonin?
When I was a teenager I babysat for a family who gave their daughter melatonin supplements each night so their daughter would get sleepy. This was the first time I ever heard of anyone doing this. I’m not saying this is a bad idea for this particular family because if I remember correctly, they were instructed by their doctor to try this and see if it would work, however, I am saying we need to look at the science before bulk buying supplements on Amazon.
The information I am sharing today is for children aged 0-5. My goal today is to share with you the basics so you can grasp the importance of sleep supporting hormones.
Melatonin is a hormone that makes us feel sleepy. Its sole purpose is to help us know what time of day it is and what time of year it is. It is stimulated in the dark and is not a “simple process”. These times melatonin spikes are 9-10 am, 12-2 pm and 6-7 pm. That is why these times are great for nap times! At night, melatonin is at its peak around 2-4 am.
The “how it’s made” process has many steps but essentially it goes like this: tryptophan -> serotonin -> melatonin. We can protect this process by our eating habits and light exposure.
What can I feed my baby to encourage melatonin production?
It’s important that we not only eat to fuel our bodies in the day but also eat to support our sleep. This brings me back to that word Tryptophan that I mentioned above. Foods that are rich in tryptophan are turkey, chicken, tuna, whole milk, white bread, and oats.
How much light is too much light? Can I let my toddler have a night light?
I suggest getting the room as close to pitch black as possible by using blackout blinds, not using a night light and keeping the door shut. Black out blinds can be expensive so check out these affordable travel black out blinds.
If you choose to use a nightlight with your toddler or while doing night feeds, use a red light like this one. Red light is the only light that doesn’t interfere with melatonin production.
What about newborns?
Newborns produce very little melatonin on their own. In the first 3 weeks of life they will still be sleepy from the melatonin they were receiving in the womb. Between 3 and 8 weeks this is when it really drops off and parents start to notice their babies being more alert and wakeful. From 8-12 weeks babies start to produce their own melatonin so day time naps need to be in the dark as well as their night time sleep.
Melatonin through the years…
Melatonin is found at its highest concentration in early childhood and begins to decrease when puberty hits. Here is a diagram you can check out that gives a great visual to its production through the ages.
Though there are no major side effects of taking melatonin supplements, I do not recommend children taking them. Unless there is a medical issue, there is typically a root cause of their sleeplessness that can be addressed without taking supplements. If you think there is a medical issue, please see your GP or pediatrician before beginning to sleep train your child.
If you have made the room dark and you are still having sleep issues check out my packages to see how I can help!