Parents ask me about sleep supplements constantly. The short answer is that the vast majority of children don’t need ANY supplements for sleep. But a small selection of children may benefit. Here’s my honest take as a pediatric sleep physician — what works, what doesn’t, and what I actually recommend in my practice.
Magnesium for Sleep
Magnesium has become hugely popular for children’s sleep. Here’s what you need to know:
- Magnesium for Kids’ Sleep: What I Found — The evidence (and my recommendations)
- Magnesium Sprays and Lotions: Do They Work? — Topical vs. oral magnesium explained
Melatonin for Kids
Melatonin can be helpful in specific situations, but it’s not a cure-all:
- Melatonin in Children: A Guide for Parents — my complete overview
- Melatonin Overdoses in Children — Important safety information
- Melatonin Dosing Calculator for children — A simple calculator to help select the appropriate dose for your child
- Podcast: Melatonin and Magnesium, Oh My! — Deep dive on both supplements
What I Don’t Recommend
I generally advise against herbal sleep teas, CBD products, and antihistamines (like Benadryl) for children’s sleep. These either lack evidence, have safety concerns, or don’t address the underlying problem.
The bottom line: Supplements can help in specific situations, but they’re not a substitute for good sleep habits and addressing behavioral sleep problems. If your child has ongoing sleep issues, the solution is usually behavioral — not a pill or gummy.