By Stephanie Ray, ND, BCN

When our children sleep well, it does far more than simply provide rest—it allows their brains to quietly sort through the day, organize learning into long-term memory, and clear away what’s no longer needed; sleep is the equivalent to a nightly “defragmenting” of thoughts and experiences that prepares them for fresh growth and new experiences.¹²³

When sleep is disrupted, the effects ripple through every aspect of their lives, from how well they can tackle math and reading to their mood, memory, and even the resilience of their immune system.¹² As parents, we notice these changes not just in our children’s schoolwork, but in the overall harmony of our home, reminding us just how vital restful sleep truly is.¹

The Real Power of Sleep in Childhood

When children and teens receive adequate sleep:

- Their mood is calmer.

- Their thinking is clearer.

- Their bodies respond to stress with greater adaptability.¹²

When sleep is insufficient, schoolwork, behavior, and emotional well-being can all be affected—sometimes subtly, sometimes profoundly. In TCM, (Traditional Chinese Medicine), restful sleep is a sign that the Heart Shen (spirit) is peaceful and that the yin and yang energies are in harmonious flow.⁴

How much sleep is truly needed?

- 4–6 years old: 11–12 hours per night

- 7–12 years old: 10–11 hours per night

- 12–18 years old: 8–9 hours per night³

These guidelines reflect the unique needs of a growing body and spirit.¹

The Melatonin Question—What Every Parent Should Know

In recent years, melatonin use among children has increased dramatically in the United States. According to a 2023 JAMA Pediatrics study, nearly 1 in 5 school-aged children and preteens had taken melatonin in the previous month, while about 1 in 20 preschoolers had received it as well.⁵ Parents most commonly gave melatonin about 30 minutes before bedtime, with some children receiving it as often as seven nights a week and in doses ranging from 0.25 mg up to 10 mg.⁵

What’s the Concern?

Melatonin is a hormone produced naturally by the body, signaling the transition from wakefulness to sleep. However, when given in supplement form, there are important considerations for growing children. Studies have shown that the actual amount of melatonin in supplements may vary widely, sometimes containing as little as 74% or as much as 347% of what is stated on the label.⁶ This inconsistency can unintentionally disrupt a child’s natural sleep-wake rhythm.⁶

From a Traditional Chinese Medicine perspective, sleep arises when yin energy is strong, the mind is peaceful, and Qi (energy) flows unobstructed. Introducing external melatonin—especially in unpredictable amounts—may disturb this balance and can unground the spirit. The long-term effects of regular melatonin use in children are not well understood yet and may affect the natural development of their body’s own hormonal cycles.⁵

Plant-Based Sleep Support

Gentle, natural approaches remain fundamental in both TCM and naturopathy for supporting sleep, particularly in children. Plant-based formulas such as NDF Sleepy®, for children, and Dream Machine™, for teens, are designed to support restful sleep by calming the nervous system and harmonizing the GABA pathways, encouraging the body’s own ability to settle and restore.⁴⁷

- These approaches do not introduce melatonin or synthetic hormones, and they avoid interference with the body’s natural cycles.⁴

- Suitable for long-term use, these formulas help calm the mind and spirit without creating dependency or “sleep hangovers.”⁴

- Administer 10–15 minutes before bedtime in a small amount of water or drink of choice.⁴

When Extra Support Is Needed

If sleep remains unsettled after a week of routine and gentle support, look to the liver and the flow of Qi (Energy). In TCM, the Liver ensures the smooth flow of energy, emotions, and cleansing. If toxins and emotional stress accumulate, they may disturb sleep. Try adding Liver Lover® or NDF Calm® in the morning or afternoon to support liver detox pathways and emotional balance. As the Liver regains harmony, restful sleep often follows naturally.⁴⁷

Transitioning from Summer to School-Year Sleep:

A Clinical and TCM Approach

As summer comes to a close, many children have naturally drifted into later bedtimes and wake times, following the relaxed rhythms of the season. While this flexibility supports play and creativity during long summer days, returning to the structure of the school year requires a more predictable sleep-wake cycle for optimal learning, mood, and health.¹²

From both a clinical and Traditional Chinese Medicine perspective, the transition should be gradual, supporting the body’s circadian rhythm (the natural sleep-wake cycle), and nurturing Shen (spirit) through routine and predictability.⁴ Here’s how to prepare your child for this shift:

- Start Early: Begin adjusting bedtime and wake-up time about 1–2 weeks before school starts. Move bedtime and wake-up 15–20 minutes earlier every 2–3 days until you reach the desired schedule.¹

- Consistent Routine: Re-establish evening rituals that signal the body it’s time for rest—such as dimming lights, limiting screens, quiet reading, and using calming botanicals like lavender.⁴

- Morning Light: Encourage your child to get morning sunlight soon after waking. In TCM, morning yang energy helps signal the body that it’s time to be active and alert, supporting a more restful yin phase at night.⁴

- Mindful Activities: Avoid stimulating activities, caffeinated drinks, or large meals close to bedtime.¹

- Review Sleep Hygiene: Make sure the sleeping environment is cool, quiet, and dark, and reinforce all other sleep-supportive strategies discussed in this article.¹⁴ 

- Add in NDF Sleepy ®, for children, or Dream Machine ™ for teens to a water or our ‘Dreamy Sleep Smoothie’ recipe.

Consistency and gradual change are key—this allows the body and spirit to adapt, reducing stress and supporting a smooth transition back to school. If sleep challenges persist despite these steps, further support with plant-based formulas or evaluation of underlying patterns may be indicated.⁴⁷

Clinical Perspective on Supporting Sleep

Children’s ability to achieve restorative sleep is rooted in both their bodies physiology and their environment.¹⁴ When we provide consistent routines, support natural detoxification pathways, and use well-crafted, plant-based formulas, we address the underlying factors that can disrupt healthy sleep cycles.¹⁴⁷ In both Western science and Traditional Chinese Medicine, long-term health outcomes are best achieved when interventions respect the body’s own regulatory systems, rather than override them with external hormones or inconsistent supplementation.¹⁴⁵ For ongoing sleep challenges, consider a thorough assessment to identify and resolve the sources of imbalance—whether that be liver qi stagnation, stress, or dietary factors—so the sleep-wake cycle can reset naturally and predictably.⁴⁷

If your child’s sleep issues persist despite these measures, consult a healthcare professional for a comprehensive evaluation and individualized plan.¹⁴

Here’s to a good night of sleep for all!

1. National Heart, Lung, and Blood Institute. Why Is Sleep Important? https://www.nhlbi.nih.gov/health/sleep/why-sleep-important

2. Callaway, E. (2025). The mysterious mechanisms of sleep — and how it helps the body and mind. Nature. https://www.nature.com/articles/d41586-025-00964-w

3. Paruthi, S., Brooks, L.J., D’Ambrosio, C. et al. (2017). Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. J Clin Sleep Med. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6281147/

4. Maciocia G. The Foundations of Chinese Medicine. 2nd Edition, Churchill Livingstone; and clinical experience.

5. Martin JL, et al. Prevalence and Characteristics of Melatonin Use Among US Children and Adolescents. JAMA Pediatrics. 2024;178(6):628–630. https://jamanetwork.com/journals/jamapediatrics/fullarticle/2811895

6. Erland LAE, Saxena PK. Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content. J Clin Sleep Med. 2017;13(2):275–281. https://jcsm.aasm.org/doi/10.5664/jcsm.6462

7. BIORAY® Clinical Application Guide. BIORAY, Inc., 2024.

Parent Checklist for Better Sleep 🌙

Creating consistent habits at home helps children sleep more soundly and protects their long-term health. From both a clinical and Traditional Chinese Medicine perspective, these simple steps support balance, calm Shen (spirit), and restore healthy sleep rhythms.

• Keep a steady bedtime routine – Quiet activities such as reading, gentle stretches, or calming music help signal the body it’s time to rest. In TCM, this nourishes yin energy, which anchors restful sleep.
  

• Dim lights and turn off screens one hour before bed – Reducing stimulation allows melatonin to rise naturally while also calming Shen, the spirit that settles the mind.
  

• Offer herbal sleep support – BIORAY®’s NDF Sleepy® for children or Dream Machine™ for teens can be given 10–15 minutes before bed in a small amount of water. These plant-based formulas encourage restorative rest without hormones.
  

• Support morning yang energy with natural sunlight – Exposure to daylight soon after waking helps reset the circadian rhythm and, in TCM terms, strengthens yang energy for daytime focus and nighttime rest.
  

• Create a cool, dark, and quiet bedroom – A supportive environment protects yin, anchors Shen, and reinforces the body’s natural sleep-wake cycle.
  

• If sleep is still elusive – Add NDF Calm® for children and Liver Lover® for teens earlier in the day because when stress or toxins accumulate, the Liver’s Qi (energy) can become stagnant, toxins rise up to the head and disrupt sleep. These formulas help restore smooth energy flow for better rest.
  

• If sleep is still elusive – Add NDF Calm® and Liver Lover® earlier in the day, mixed in water or juice. This helps support smooth Liver Qi flow and ease emotional stress that may disturb sleep. Always follow intake instructions by weight on the product label or carton.

By combining modern sleep hygiene with Traditional Chinese Medicine wisdom, parents can give children the tools they need for deeper, more consistent sleep—supporting mood, learning, and immune resilience.

Frequently Asked Questions About Kids’ Sleep & Melatonin

Is melatonin safe for children?
Melatonin is a hormone naturally produced by the body, but when given as a supplement, its effects in children are not fully understood. Studies show wide variability in supplement content, making dosing unpredictable. From a Traditional Chinese Medicine (TCM) perspective, healthy sleep depends on the balance of yin (restorative) and yang (energetic) energy and a peaceful Heart Shen (spirit). External melatonin may disturb this balance, leaving children reliant on something outside of their own natural rhythms. This is why many practitioners recommend gentle, plant-based alternatives that support the body’s innate sleep cycle instead of overriding it.

How much melatonin is too much for kids?
Research shows children may be given anywhere from 0.25 mg to 10 mg, yet studies also reveal supplements may contain far more or less than what is stated on the label. Such inconsistency can disrupt a child’s developing sleep-wake cycle. In TCM terms, this is like forcing the body’s clock instead of guiding it back into harmony. 

What are the best alternatives to melatonin for kids?
Plant-based sleep remedies are often the best natural alternatives. BIORAY®’s NDF Sleepy® for children and Dream Machine™ for teens are designed to balance the brains’ GABA receptor sites, gently calm the nervous system, and relax the Shen (spirit). These formulas help kids drift into restorative sleep without hormones, dependency, or “sleep hangovers.” From both a clinical and TCM perspective, this approach respects the body’s natural rhythms and supports long-term balance.

How can I prepare my child for back-to-school sleep routines?
Start adjusting bedtime and wake-up times about one to two weeks before school begins, moving earlier in 15–20 minute increments every few days. In TCM, gradual transitions honor the body’s flow of Qi (energy) and help children adapt without stress. Combine this with evening rituals like dimming lights, reducing screens, and reading quietly to support yin (restorative) energy and calm Shen (the spirit) for sleep. Morning sunlight strengthens yang (“wake-up”) energy, helping reset the circadian rhythm naturally. Together, these practices create a smoother back-to-school sleep routine.

Melatonin vs. Natural Alternatives for Kids’ Sleep

Parents often ask whether melatonin is safe for kids or if natural remedies are better for long-term sleep support. Here’s a side-by-side look at how melatonin supplements compare to plant-based sleep support such as NDF Sleepy® (for children) and Dream Machine™ (for teens).