Medical Disclaimer
This app is a tracking and observation tool only. It is not a substitute for professional medical advice. Always consult with your GP, pediatrician, or healthcare provider regarding sleep issues and medication management. All medical decisions should be made in consultation with qualified healthcare professionals.
Melatonin for Sleep
What is Melatonin?
Melatonin is a hormone naturally produced by the body that helps regulate sleep-wake cycles. Synthetic melatonin supplements are sometimes prescribed to help with sleep difficulties, including for autistic children.
In the UK, melatonin is a prescription-only medication for children. It should only be used under the guidance and supervision of a qualified healthcare professional.
Important Safety Information
- Melatonin should only be used as prescribed by your doctor
- Dosage and timing are important - follow your healthcare provider's instructions
- Monitor for any side effects and report them to your doctor
- Keep all medications out of reach of children
- Do not adjust dosage without consulting your healthcare provider
💡 Tips to Help Melatonin Work Better
Melatonin is most effective when combined with good sleep habits and a supportive environment. Here are some tips to help maximise its effectiveness:
🏃 Regular Daily Exercise
Physical activity during the day helps promote better sleep at night. Aim for at least 30-60 minutes of activity, but try to complete vigorous exercise at least 3-4 hours before bedtime. Even gentle activities like swimming, trampolining, or walking can make a difference.
🍽️ Avoid Heavy Meals Close to Bedtime
Try to have the main evening meal at least 2-3 hours before bedtime. Heavy or rich foods can cause discomfort and make it harder to fall asleep. If a snack is needed, opt for something light like a small piece of toast or a banana.
🛁 Consistent Sleep Hygiene Routine
A predictable wind-down routine signals to the body that sleep is approaching. This might include a warm bath, brushing teeth, putting on pyjamas, and quiet activities like reading. Visual schedules can be particularly helpful for autistic children.
📚 Learn more about sleep hygiene routines →🎧 Address Sensory Issues
Many autistic children are sensitive to sensory input. Consider the bedroom environment:
- Light: Use blackout curtains or blinds; some children prefer a dim nightlight
- Sound: White noise machines can mask unpredictable sounds; ear defenders may help
- Bedding: Consider texture preferences - some children prefer weighted blankets, others smooth sheets
- Temperature: Keep the room cool (16-18°C is often recommended)
- Clothing: Soft, seamless pyjamas without tags can help
📱 Limit Screen Time Before Bed
Blue light from screens can interfere with natural melatonin production. Try to avoid screens for at least 1-2 hours before bedtime. If screens are used, consider blue light filters or "night mode" settings.
⏰ Consistent Timing
Give melatonin at the same time each night, as recommended by your doctor (usually 30-60 minutes before the desired sleep time). Keeping wake times consistent - even on weekends - also helps regulate the body clock.
☀️ Natural Light Exposure
Exposure to natural daylight, especially in the morning, helps regulate the body's internal clock. Try to spend time outdoors during the day, or sit near windows with good natural light.
🧘 Calming Activities Before Bed
Avoid stimulating or exciting activities close to bedtime. Instead, try calming activities like gentle music, audiobooks, massage, or deep breathing exercises. Some children respond well to proprioceptive input like gentle squeezes or being wrapped snugly.
Remember: Every child is different. What works for one child may not work for another. Keep notes on what seems to help and discuss your observations with your healthcare provider.
Tracking Melatonin Efficacy
This app can help you track:
- Dosage and timing of melatonin administration
- Sleep quality and duration after taking melatonin
- Time to fall asleep
- Patterns and correlations between dosage and sleep outcomes
This information can be valuable to share with your healthcare provider to help optimize treatment. However, always make medical decisions in consultation with qualified professionals.
⚠️ Critical Medical Disclaimer
This app is NOT a medical device and does NOT provide medical advice.
Melatonin is a prescription medication in the UK. It should only be used under the supervision of a qualified healthcare professional. Never adjust medication dosage or timing without consulting your GP or pediatrician.
This app is a tracking tool only. All medical decisions must be made in consultation with qualified healthcare professionals.