Back to School - Sleep Support

There is perhaps no habit more healthful then getting a good night’s sleep. Unfortunately, a new school year can sometimes can make this difficult.

Some of the most popular and time-tested options for sleep include herbal support from valerian and passionflower, magnesium and melatonin.

Herbal Support

Valerian and passionflower are two herbs often used for relaxation and sleep. Valerian can be consumed as a tea but is not my first choice for younger students as it has a pretty strong odor and flavor. If you think taste may be an issue, an liquid or capsule is probably a better place to start. Valerian Super Calm from Herbs for Kids is a popular liquid extract with dosage for children of all ages. For older students who can swallow pills, Vital Choice Valerian vegicaps is a great option. If you’d like to avoid valerian, WishGarden’s Sleepy Night for Kids combines time tested passionflower and skullcap with other calming herbs.

Magnesium

Magnesium is a popular option for relaxing, especially before bed. While it’s used in over 300 different processes, magnesium has recently gained attention for its ability to reduce stress as well as the ability to promote a deeper and more resultful sleep.

Because magnesium can have a laxative effect, it’s important to take the proper forms. Look for magnesium glycinate or magnesium citrate. These forms are well absorbed and easy on the stomach. When possible, avoid larger doses of magnesium oxide, as this form is not well absorbed and will often produce a laxative effect.

A few good options for students include Garden of Life Magnesium Gummies and MegaFood’s Magnesium Soft Chews. You can also find products like Natural Calm that offers magnesium that can be mixed into warm water to make a tea.

Melatonin

When the sleep-wake pattern is disturbed, supplementing with melatonin can be a great way to get back on track. Melatonin is a hormone-like substance produced in the brain and released in the evening telling the body that it’s time to sleep.

There is strong scientific evidence that melatonin can shorten the time to fall asleep in children with insomnia, including children with ADHD, autism, and other neurodevelopmental disorders. Studies often show that supplementing with melatonin does not appear to suppress normal production.

According to the Sleep Foundation, doctors often use the following dosage levels:

• Preschool-age: 1 to 2 milligrams
• School-age: 2 to 3 milligrams
• Adolescents: 5 milligrams

Blue light and melatonin

You have probably heard about blue light – the short wavelength light from tablets, e-readers smartphones and many TVs. Numerous studies have shown this form of light can disrupt sleep if used within an hour of bedtime. A major reason for this is because blue light has been shown to suppress melatonin production more than any other form of light. Essentially, it’s telling your brain that it’s still daytime and thus, melatonin is not released like it should be.

In addition to melatonin in tablet and liquid form from Vital Choice brand, MegaFood’s Melatonin Gummies are a nice option. Finally, Mommy’s Bliss Kids Sleep Chewable Tablets is a nice all-in-one option for kids 3 and up. It provides magnesium, melatonin and supportive herbs in one product. For older students, I like Vital Choice’s Sleep with Valerian & Melatonin.

This information is not intended to diagnose, treat, cure, or prevent any disease.

References

Gromball J, Beschorner F, Wantzen C, Paulsen U, Burkart M. Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school children. Phytomedicine. 2014 Jul-Aug;21(8-9):1098-103. doi: 10.1016/j.phymed.2014.04.004. Epub 2014 May 15. PMID: 24837472.

Boyle, N.B.; Lawton, C.; Dye, L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients 2017, 9, 429. https://doi.org/10.3390/nu9050429

Janjua I, Goldman RD. Sleep-related melatonin use in healthy children. Can Fam Physician. 2016 Apr;62(4):315-7. PMID: 27076541; PMCID: PMC4830653.

Summer, J. (2022, June 3). Melatonin dosage for kids. Sleep Foundation. Retrieved August 18, 2022, from https://www.sleepfoundation.org/melatonin/melatonin-dosage-for-kids