Any parent with a child who struggles to fall and stay asleep knows the challenges of dealing with a tired kid the next morning. Whether you’re managing a cranky attitude or trying to help them stay focused in school, a poor night of sleep can ruin everyone’s day, not just adults.
While most sleep aids are designed for people over the age of 18, we now have plenty of over-the-counter options that are designed for children, promoting gentle relaxation to help your child quickly fall asleep. However, we know that giving your child something like melatonin can be a little scary, which is why we’ve done the research for you.
Several of our expert product testers were comfortable giving their kids some of the top-rated children’s melatonin and sleep formulas on the market, so we have testing notes and personal experience with most of the supplements on our list. We also consulted with Sydney Lappe, a registered dietitian, to get her take on melatonin usage and safety in children.
Sydney said, “When used at an appropriate dose — typically 0.5 to 5 milligrams taken 30 to 60 minutes before bedtime — melatonin is generally safe for short-term use. However, some children may experience side effects such as vivid dreams, daytime drowsiness, or headaches.”
As always, you should also consult with a healthcare professional before giving your child any sort of dietary supplement, especially if you’re concerned about side effects. However, if your doctor has said it’s okay, and you want to help your child get a better night of sleep, here are our picks for the best melatonin for kids.
Best Melatonin Supplements
- Olly Kids Sleep Gummies – Best Overall Melatonin for Kids
- Vick’s Pure ZZZ Kids – Best Melatonin Gummy for Kids
- Nested Naturals Luna Kids Gentle Sleep Aid – Best Budget Melatonin for Kids
- Wink Well Kids Sleep Drops – Best Melatonin Drops for Kids
Disclaimer: Please note that the content in this article is meant for informational purposes only and should not be construed as medical advice or serve as a substitute for seeing a medical professional regarding any sleep problems you may have. Please see your doctor regarding any urgent medical issues.
What I Looked for in the Best Melatonin Supplements for Kids
When testing sleep aids for kids, especially ones that contain melatonin, my top priority was to make sure the formulation was safe and effective, and the products came from reputable brands we could trust.
As with the best melatonin supplements for adults, dosing can vary greatly between brands, and with kids it’s even more important to use an appropriate dose and safe ingredients. That’s why I consulted with Sydney Lappe, R.D., who took a close look at each product and shared her thoughts on the formulation, noting any pros and cons.
To test these supplements, several of our editorial staff members also had their kids try them out and asked them how they felt the next day. With the help of their feedback, we used our review methodology to rate the products and choose the ones we wanted to include.
While tester experience is important, we also weighed more objective factors to score these sleep aids. Here are the most important aspects I considered when choosing products for this list.
- Formulation: Melatonin supplements come in a range of doses, and for both children and adults, choosing an appropriate dose is essential for safety. In addition to the melatonin amount, I also looked at other additives like additional sleep-promoting ingredients or added sugars in the case of melatonin gummies.
- Third-party testing: Dietary supplements aren’t regulated very strictly by the FDA, so if you choose brands that aren’t very reputable, you run the risk of getting a product that doesn’t contain what’s on the label. If you have kids, you’ll want to make sure you’re giving them products that are proven to be safe, so each product I chose for this list is from a reputable company that tests its products.
- Taste: Kids can be picky, and if a supplement isn’t enjoyable to use, getting your kid to take it every night may not be a pleasant experience. I didn’t want to include any pills, so the products on this list are gummies, drops, or chewable tablets that taste great.
- Side effects: Melatonin is generally safe, but if the dose is too high, your child may experience unpleasant side effects. This can include headaches, dry mouth, bad dreams, or an upset stomach, which is why proper dosing is essential. Each of the products that we tested on this list didn’t cause any unpleasant side effects for our testers.
While these are the most important factors, I also considered things like price, servings per container, taste and flavor of each product, and more. Most of the products on this list are affordable, especially as they’re intended to be used occasionally, not regularly, and a bottle should last for a while. I made sure to choose products at a variety of price points, and you may be able to save even more money by setting up a recurring subscription through retailers like Amazon.
Olly Kids Sleep Gummies – Best Overall Melatonin for Kids
Olly Kids Sleep Gummies
These raspberry-flavored gummies combine 0.5mg of melatonin with calming botanicals to support restful sleep in children.
Sleepopolis Score
5 / 5
Olly Kids Sleep gummies were the clear winner for the best overall melatonin for kids based on our testing. Available in delicious gummy form, these gummies deliver an appropriate dose of melatonin for most children, and our tester loved the flavor.
We’ll start with the formulation, which contains only 0.5mg of melatonin per gummy, which is generally a safe starting dose, along with l-theanine, chamomile extract, passionflower extract, and lemon balm extract to promote sleep and relaxation.
Sydney Lappe, R.D., also approves of the formulation in these Olly gummies.
“The low melatonin dose is appropriate for kids and gives parents some flexibility — OLLY suggests starting with one gummy and increasing to two if needed,” Sydney says. “The formula goes beyond melatonin, with added botanicals and L-theanine to support relaxation and better sleep quality. It’s also non-GMO and made without artificial sweeteners or gluten-containing ingredients. The third-party testing is a nice reassurance.”
It’s worth pointing out that the gummies contain sugar, which some parents may wish to avoid, but there’s only one gram of sugar per gummy, which seems reasonable.
Kate Meier, a certified personal trainer and weightlifting coach, had her kids try these gummies, and they gave the flavor 5 out of 5 stars. She said, “My kids LOVE LOVE LOVE these. They are old enough to know they have to limit them, thank goodness, but if you have young kids, make sure you keep the jar in a place they can’t get to them because they taste like fruit snacks. They are so good!”
Kate also gave these gummies 5 out of 5 stars for the effects.
“There are tons of positive reviews, and the two most important come from my own children,” she said. “They are 12 and 14, and they love these. As a mom, I love that these don’t have a lot of melatonin, and I’m a fan of the other ingredients like l-theanine. We don’t take melatonin often; we take it when they are having significant trouble falling asleep or are getting used to a new sleep schedule (like around back-to-school). These work like a charm every time.”
Finally, we love that these gummies are NSF Certified, which means they’ve been third-party tested to meet public health and safety standards.
Our only callout is the sugar, but again, one gram per gummy is a relatively low amount, and we think these are still the best, given the delicious flavor and excellent formulation.
That said, if you’re looking for a great option that doesn’t contain any sugar, we recommend Nested Naturals Luna Kids Gentle Sleep Aid.
Vick’s Pure ZZZ Kids – Best Melatonin Gummy for Kids
Vick’s Pure ZZZ Kids
Child-friendly gummies containing 0.5 mg of melatonin and calming botanicals for easy sleep.
Sleepopolis Score
4.10 / 5
If your kids love gummies, they’ll love Vick’s Pure ZZZ Kids gummies when they’re having a hard time sleeping. The formulation is very similar to Olly Kids Sleep gummies, and both are great options. We gave Olly the title of best overall due to the NSF certification, but Vick’s is another reputable brand worth considering.
Sydney Lappe, R.D., also approves of the formulation, especially the added herbs.
“PURE Zzzs Kidz delivers 1 milligram of melatonin per two-gummy serving, which falls within the typical pediatric range,” Sydney explains. “The added calming herbs — chamomile and lavender — may offer gentle support for relaxation. The formulation is designed for children ages 4 and up, though there are a few important considerations for parents. For instance, while Vicks tends to be a well-known, reputable brand, this product does not indicate third-party certifications for purity and safety.”
It’s nice that the serving size is two gummies since you can easily start with one to assess your child’s melatonin tolerance. Smaller children, in particular, should start with a low dose, so a half-serving may be a great place to start.
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Our tester was Senior Editor Cait Giddings’ 7-year-old daughter, who tested these Vick’s sleep gummies for us. She was a fan of the flavor, giving it 5 out of 5 stars.
“My 7-year-old tester reported that they’re easy to chew and feel like little bouncy pillows between her teeth,” Cait said. “She begged for more after consuming a serving (two gummies) and had to be shut down.”
Cait also noted that there were no unpleasant side effects, and the gummies made her daughter feel pretty drowsy after about 10 minutes.
We also love the value and give these gummies 4 out of 5 stars for the price per serving.
“The price per gummy is .25, but the serving size is two gummies, so a serving is about .50,” says Cait. “That doesn’t seem too bad. I like how big the bottle is, so it’s not likely to run out quickly.”
If your kid loves fruit snacks and gummy textures, they’ll love these Vick’s Pure ZZZ Kids gummies. However, if you prefer to avoid the sugary gummies and want to try a sugar-free chewable tablet instead, we recommend our next pick, Nested Naturals Luna Kids Gentle Sleep Aid.
Nested Naturals Luna Kids Gentle Sleep Aid – Best Budget Melatonin for Kids
Nested Naturals Luna Kids Gentle Sleep Aid
This chewable tablet blends gentle herbs with a touch of melatonin to promote healthy sleep patterns in children.
For an affordable yet high-quality melatonin supplement, you can’t go wrong with Nested Naturals Luna Kids Gentle Sleep Aid, our pick for the best budget melatonin for kids. Coming in at $0.28 per serving, this affordable sleep formula earns 4 out of 5 for the price per serving.
However, just because it’s affordable doesn’t mean it’s low-quality. We’re big fans of the formulation used in this vegan, non-GMO, third-party tested supplement, and we give it 4 out of 5 for the formulation.
“The low melatonin dose is ideal for kids who only need a gentle nudge toward better sleep,” says Sydney Lappe, R.D. “The inclusion of lemon balm, valerian root, and chamomile offers added calming support, though research in kids is still catching up. It’s vegan, non-GMO, and undergoes testing for heavy metals, gluten, and pesticides. Parents may also appreciate that the tropical berry-flavored tablets are free from added sugars.”
If you’re looking for a supplement that’s safe from harmful ingredients for your child, this is an excellent option.
Senior Editor Cait Giddings’ daughter, Millie, was our product tester and gave these tablets 4 out of 5 for the flavor and 5 out of 5 for the effects.
“It tastes a little bit sour, but it tastes good,” Millie said. “It’s easy to crunch. It has a weird taste once you start biting on it, like sour powder. You definitely have to chew it with your back teeth — and I know what you’re going to say, but that’s NOT just because I don’t have front teeth!! It’s just too crunchy for other teeth. I think it has a lemony flavor. Now I’m yawning a lot. Add the yawning emoji to that.”
We love the formulation and the cost, and our tester enjoyed the effects despite the slightly sour taste. This is an excellent choice for any parents to consider, especially those shopping on a tighter budget.
That said, if you’re worried about your child not enjoying the flavor, you can always try OLLY Kids Sleep Gummies, which are closer to fruit snacks.
Wink Well Kids Sleep Drops – Best Melatonin Drops for Kids
Wink Well Kids Sleep Drops
These liquid drops deliver 1mg of melatonin per serving, designed to support healthy sleep routines in children.
Other Melatonin for Kids That We Considered
While there aren’t too many melatonin products made for kids, there are a couple of others we considered including that didn’t make the final cut.
Natrol Kids Melatonin 1mg Gummy
While Natrol is a reputable brand, and it claims that these gummies are safe for kids ages 4 and above, the starting dose is just a little higher than we’d like to see. Some kids may do just fine with 1mg, but it’s generally best to start with a lower dose to assess your child’s tolerance, such as 0.5mg. You can always do half a gummy, but the other products on our list start at a lower dose.
Zarbee’s Children’s Sleep and Immune Gummies
If your child is coming down with a cold, these kids melatonin gummies have plenty of ingredients to support a strong immune system, like zinc, vitamin C, vitamin D3, and black elderberry fruit extract. However, zinc can cause an upset stomach in some users, and if your child isn’t sick, they may not need all of these added ingredients. Not to mention, the starting dose of 1mg might be strong for some kids, and some may need to stick with half a gummy, which also cuts the other beneficial ingredients in half.
How We Picked and Tested the Best Melatonin for Kids
To pick the best melatonin for kids, several of our editorial staff members had their kids try out these sleep formulas. After testing, the kids were able to provide feedback on the taste, effects, and how they felt the next day.
Since these products are designed for kids, we paid extra attention to the doses and formulation, making sure to choose products that are appropriately dosed for kids. To help, we had Sydney Lappe, a registered dietitian, carefully examine each formula and give her stamp of approval.
Price
Melatonin tends to be much more affordable than many other supplements on the list, but we made sure to include products at a variety of price points.
Some of the products are also available from retailers like Amazon, which may offer a further discount when you set up a recurring subscription. Our testers also pointed out that since melatonin is meant to be used occasionally, not daily, any of the products on our list should last several months.
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Formulation
For the formulation, we considered the melatonin dosage along with any added ingredients. Many melatonin products contain added ingredients that are meant to promote sleep, like lavender, lemon balm, chamomile, valerian root, and more.
Since most of the products we chose are gummies or chewable tablets, we also pointed out any sugar or artificial sweeteners, which some parents may wish to avoid giving their kids. Many of the gummies have added ingredients and preservatives to maintain the gummy shape, so be sure to check the ingredient list if you have any concerns.
The standard starting dose for melatonin is 0.5mg to 3mg, so we tried to prioritize melatonin supplements that are on the low end, especially since these products are meant for kids. (1)
Each product on our list contains no more than 1mg per serving, and the ones that have 1mg make it easy to start with only a half-serving.
Taste and Swallowability
We know that a lot of kids can’t take pills, so we chose gummies, chewable tablets, and liquid drops. With each of these delivery methods, the taste is going to be noticeable, which is why we asked our testers to rate the flavor and texture of each product.
Our testers enjoyed the flavor and texture of our top three picks, and while we didn’t test the Wink Well drops, which may have a strong flavor, you should be able to mask the flavor by adding the drops to some sort of beverage.
Side Effects of Melatonin
It’s always important to consider the side effects of any type of supplement, especially if you’re considering giving a sleep supplement to your child. Melatonin is generally considered to be safe when used at the appropriate dosage, but side effects are always possible.
With melatonin, common side effects include headaches, nausea, grogginess, and vivid dreams, which may be unpleasant. None of our testers experienced any side effects when using the products on this list, but we always recommend starting with a low dose to see how your child responds.
What to Consider When Buying Melatonin for Kids
Even though melatonin is one of the most popular sleep supplements, you shouldn’t blindly buy any supplement without ensuring it’s a good fit for your child. If you’ve never used melatonin, we’ll give you a quick primer on how it works, and how to choose the right formula.
How Melatonin Works
Melatonin is a hormone produced by the brain that’s responsible for regulating our body’s natural sleep-wake cycle. (2)
Your brain tends to release melatonin in the evening, signaling that it’s time to sleep. Taking a melatonin supplement can boost the body’s melatonin levels, promoting relaxation. It’s not necessarily a sedative that’s going to keep you or your child from waking up throughout the night, but if you’re having a hard time falling asleep, melatonin may help.
Because of this, it’s often used for those who have a changing sleep schedule, like frequent travelers who have to deal with jet lag or shift workers. Nothing is more important than proper sleep hygiene, like avoiding screen time and excess blue light in the evening, but if you’re still struggling to fall asleep, melatonin may be helpful.
If your child is having a hard time sleeping, a gentle melatonin supplement may help them relax and fall asleep at night.
How to Choose the Best Melatonin for Kids
When choosing a supplement, especially for your children, one of the most important things to look for is third-party testing. This verifies that a supplement contains what’s listed on the label, in the right doses, with no banned or harmful ingredients.
Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, says, “Melatonin is considered a dietary supplement, so it’s not regulated by the FDA in the United States. This means there’s no guarantee that the ingredients or dosage on the label are entirely accurate.”
The Food and Drug Administration (FDA) has guidelines in place, but supplement companies aren’t required to prove they meet them before selling their products. Third-party testing is a good way to ensure you’re getting a high-quality supplement. If testing isn’t available, you’ll need to use your best judgment and decide if a brand seems trustworthy.
Aside from third-party testing, choosing a product with the right amount of melatonin is important. For kids, you’ll likely want to look for a supplement that contains 0.5 to 1mg of melatonin and start with a small dose to see how your kid handles it. Your child’s healthcare provider can provide specific instructions and tell you if higher doses are appropriate.
Is Melatonin Safe for Kids?
Even though melatonin is a hormone, it’s generally considered safe for kids and adolescents, especially at low doses. However, as we pointed out in our parent’s guide to melatonin for kids, you should always consult with your kid’s pediatrician before giving them any sort of supplement.
Sydney Lappe, R.D., said, “When used at an appropriate dose — typically 0.5 to 5 milligrams taken 30 to 60 minutes before bedtime — melatonin is generally safe for short-term use. However, some children may experience side effects such as vivid dreams, daytime drowsiness, or headaches. Its long-term safety in children remains unclear and raises concerns, including the potential for delayed puberty.”
She also noted that it’s meant to be used occasionally, not as part of a regular bedtime routine. Regular use may lead to behavioral dependency, where kids have a hard time falling asleep without taking their melatonin first.
Who Should Not Take Melatonin
Even though melatonin is considered to be a safe supplement, some of the side effects may be unpleasant for your child, particularly sleepiness the next morning and vivid dreams. If your child feels sleepy the next morning or has bad dreams from melatonin, it may not be a good fit.
Dr. Shelby Harris also warns that those with chronic insomnia should avoid using melatonin, noting that it’s meant to be used sparingly rather than every night. She said, “While melatonin can help a few people with insomnia, it isn’t the panacea most people think it is. And if you need to keep taking more and more, it isn’t working.”
Even though this guide is focused on melatonin for kids, it’s worth pointing out that individuals who are pregnant, breastfeeding, or have an autoimmune condition should consult with their doctor before taking melatonin.
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FAQs
How long does melatonin last?
Melatonin’s effects depend on the dosing and individual tolerance. According to our medical experts, melatonin can last from four to 10 hours for most users. If you want to read more, we have a whole article about how long melatonin lasts.
Is melatonin safe for kids every night?
Melatonin is meant to be used on occasion when someone is having trouble sleeping, not as a part of a nightly routine. If you feel your child needs it every night, you should consult with their pediatrician first to make sure no other issues are going on. Melatonin can be habit-forming and lead to dependency in both adults and children.
What are the side effects of taking melatonin?
Melatonin can cause unpleasant side effects, particularly at high doses. This can include symptoms like headaches, nausea, grogginess, and vivid dreams.
Sources
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- Cruz-Sanabria, F., Bruno, S., Crippa, A., Frumento, P., Scarselli, M., Skene, D. J., & Faraguna, U. (2024). Optimizing the Time and Dose of Melatonin as a Sleep-Promoting Drug: A Systematic Review of Randomized Controlled Trials and Dose-Response Meta-Analysis. Journal of pineal research, 76(5), e12985. https://doi.org/10.1111/jpi.12985
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- Poza, J. J., Pujol, M., Ortega-Albás, J. J., Romero, O., & Insomnia Study Group of the Spanish Sleep Society (SES) (2022). Melatonin in sleep disorders. Neurologia, 37(7), 575–585. https://doi.org/10.1016/j.nrleng.2018.08.004
