Magnesium and Melatonin
- Stacy Fagioli
- Apr 13
- 3 min read
One of the most common questions I receive is about sleep aids such as magnesium and melatonin. These popular supplements work well for some adults with insomnia or other sleep issues, but these homeopathic approaches are not a one-size-fits-all solution, especially for little ones.
Magnesium
Magnesium supplements may improve sleep by reducing insomnia, increasing sleep duration, and decreasing sleep latency. Studies suggest that taking magnesium before bed, around one hour before sleep, can help with falling asleep faster and staying asleep longer. Magnesium glycinate is often recommended for sleep due to its gentle nature and potential benefits for anxiety and sleep. Magnesium also assists with with restless leg syndrome and other muscular issues that can impact sleep. Most adults do not get the recommended amount of magnesium through diet alone, so many physicians suggest a supplement.
Melatonin
Melatonin is a hormone in your body that plays a role in sleep. The production and release of melatonin in the brain is connected to time of day, increasing when it's dark and decreasing when it's light. Melatonin is also available as a supplement, typically as an oral tablet or capsule. Most melatonin supplements are made in a lab. People commonly use melatonin for sleep disorders, such as insomnia and jet lag. Unlike magnesium, our bodies likely produce enough melatonin for its general needs. However, for adults with delayed sleep phase and circadian rhythm sleep disorders, supplements can provide relief.
As an insomniac who spent years trying to sleep (well before children had anything to do with it), I can tell you that I have tried every sleep aid under the sun, both homeopathic and medicinal. I am grateful that insomnia no longer plagues me on a consistent basis, and my sleep health and hygiene have improved with a lot of hard work.
But what about our little ones? Is it safe to offer magnesium or melatonin to babies or toddlers? As a parent, you are likely fed a lot of ads and advice about products that contain both supplements, but it's crucial to know that melatonin is simply not safe for children under 5, and the FDA has not approved melatonin for kids or adolescents for sleep disorders. If you have a child who is 5 or older and think melatonin may be needed for your child–especially a neurodivergent, highly anxious, or special needs classified child, it is best to consult your doctor to discuss how a low-dose melatonin supplement can help. As for magnesium, it is generally considered safe for children, considering it is the fourth most abundant mineral found in our body. Of course, if adults are likely deficient in magnesium intake through our diet, imagine how deficient a baby or picky toddler may be. That said, it is best to try to increase magnesium intake through dietary changes. Again, if your little one has sleep issues that have not resolved with sleep learning or other interventions, consult your pedicatrician about magnesium supplements.
As mentioned, it's hard to scroll on social media as a parent or caregiver without seeing ads for sleep aids ranging from gummies to give them before bed to magnesium lotions and bath soaks. As a pediatric sleep consultant, here is my usual advice for these products:
Before adding any oral supplements (powders mixed into milk or water, gummies, etc., always consult your pediatrician. Beware of side effects, added sugar, and interactions with any other medication.
As far as lotions and bath soaks, I always say––it can't hurt to try. Just like adding a essential oils to a humidifier, a eucalyptus bath bomb to their tub, or a lavender lotion to promote sleepiness, it's not going to hurt them... but it may not help, either. Homeopathic approaches like this are great, but they are quick, short term, supplemental fixes. They are bandaids, or at best, extras. In order for your little one to get solid, consistent sleep, the root issues must be addressed.
Try not to panic buy and sleepless scroll down rabbit holes. When Carson was a newborn and colicky infant, I spent hours awake at night (even when he was actually sleeping) searching for everything and anything that would help. And yes, some things do help. But the only thing that actually got Carson really sleeping was sleep learning. It can be so easy to fall victim to the path of least resistance and want an easy fix, but save the scrolling for more mindless activities (or, if you're a stronger person than me, just put the phone down!) and let's get your baby sleeping with sleep learning!
The information in this blog post is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses. Always consult with your pediatrician.
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