Melatonin & Its Role in Development

The Misunderstood Super Antioxidant for Sleep, Airway Health, and Development

Melatonin is often boxed in as just a sleep aid, but this powerful antioxidant is so much more than that. Despite being unfairly demonized in some health and wellness circles, melatonin plays a critical role in cellular repair, brain health, immune function, and so much more. In today’s world of artificial lighting, poor sleep habits, and less time spent outdoors, many people—including children and even pregnant mothers—are deficient in this vital hormone. Let’s take a deep dive into melatonin’s role in health, from pregnancy to childhood, and how we can naturally support optimal levels of this amazing hormone.

The Role of Melatonin in Pregnancy and Fetal Development

During pregnancy, melatonin is crucial for fetal development. Beyond regulating circadian rhythms, melatonin acts as a potent antioxidant, shielding both the mother and baby from oxidative stress. Additionally, melatonin plays a significant role in epigenetic regulation, influencing gene expression and promoting proper tissue and organ development. Research highlights some fascinating findings:

• Oral Restrictions and Tissue Development: Studies, such as one by Reiter et al. (2016), suggest that disruptions in maternal melatonin levels may impact oral development, potentially leading to issues like tongue ties or other oral restrictions.
  

• Circadian Rhythms and Growth: Melatonin helps regulate the baby’s internal clock, which begins to develop in the womb. Disruptions in maternal melatonin levels can affect this process, leading to challenges with sleep after birth. While it’s often seen as "normal" for newborns to have reversed sleep cycles (sleeping during the day and being awake at night), this could indicate a maternal melatonin deficiency during pregnancy.
  

• Antioxidant Protection: Melatonin’s antioxidant properties help protect against oxidative stress, which is especially important during pregnancy when rapid cell division and growth are happening.
  

A melatonin deficiency during pregnancy can ripple through fetal development, influencing sleep, jaw development, teething, and even the child’s ability to regulate circadian rhythms later in life.

Signs of Melatonin Deficiency in Toddlers and Children

Melatonin deficiency can manifest in subtle and not-so-subtle ways in children. Some common signs to watch out for include:

• Difficulty Falling Asleep: Taking hours to wind down or struggling to fall asleep at night.
  

• Restless Sleep: Frequent waking, nightmares, or difficulty staying asleep.
  

• Behavioral Challenges: Increased irritability, hyperactivity, or trouble with emotional regulation.
  

• Airway Issues: Mouth breathing, snoring, or signs of sleep-disordered breathing like enlarged tonsils or tongue ties.
  

• Developmental Delays: Children, especially those with neurodivergent conditions like ADHD, autism, or PANS/PANDAS, may show signs of low melatonin levels, which can exacerbate sleep challenges.
  

Melatonin and Airway Support

Melatonin’s role in airway health is often overlooked. Poor airway function, such as mouth breathing or obstructive sleep apnea, can interfere with natural melatonin production. On the flip side, low melatonin levels may affect the body’s ability to repair tissues, including those in the respiratory system. Supporting melatonin can:

• Promote tissue repair and reduce inflammation in the airway.
  

• Help regulate breathing patterns, which are essential for quality sleep.
  

• Address symptoms of sleep-disordered breathing like snoring or restlessness.
  

Neurodivergent Children and Melatonin Challenges

Children with ADHD, autism, or PANS/PANDAS often struggle with melatonin production. This may be due to disruptions in the gut-brain axis, which is essential for melatonin synthesis. Chronic stress and inflammation, which are common in these children, can further deplete melatonin levels. This creates a vicious cycle: sleep, essential for brain repair and development, becomes elusive due to insufficient melatonin production.

To put it simply, children who need melatonin the most may not be producing enough. Addressing melatonin levels in neurodivergent children can offer both immediate relief and long-term benefits for focus, emotional regulation, and sensory processing.

How to Naturally Boost Melatonin Levels

There are several ways to naturally boost melatonin levels:

1. Prioritize Sleep Hygiene:
   

• Maintain a consistent bedtime and wake-up schedule.
  

• Avoid screens and blue light exposure 1-2 hours before bed, as blue light delays melatonin production by up to two hours.
  

• Create a dark, cool, and quiet sleep environment. Cooler temperatures promote deeper, more restorative sleep.
  

2. Optimize Natural Light Exposure:
   

• Spend time outdoors during daylight hours to regulate circadian rhythms.
  

• Expose yourself to natural morning light to support your body’s internal clock.
  

3. Incorporate Melatonin-Rich Foods:
   

• Dark berries like tart cherries and goji berries
  

• Brain-friendly nuts like walnuts and pistachios
  

• Milk and eggs
  

• Oily fish like salmon and sardines
  
  

4. Use Herbs to Support Melatonin Production:
   

• Chinese Skullcap: High in melatonin, also supports brain restoration.
  

• Passionflower: Promotes relaxation by increasing GABA, regulating the sleep-wake cycle.
  

• Ashwagandha: Helps regulate sleep cycles by lowering cortisol, which interferes with melatonin production.
  

• American Skullcap: Contains flavonoids that bind to serotonin receptors, enhancing melatonin production.
  

• St. John’s Wort: Naturally contains melatonin (make sure to use fresh plant extract for this benefit).
  

Melatonin Supplementation: Forms and Benefits

For those who need extra support, melatonin supplements can be highly beneficial. Contrary to common belief, melatonin supplementation doesn’t disrupt the body’s natural production of melatonin. Here are the different forms of melatonin supplementation:

• Oral Melatonin: Best for quick support to help fall asleep. Available in liquid, tablet, or gummy forms.
  

• Time-Release Melatonin: Ideal for those who struggle to stay asleep, providing a steady release of melatonin throughout the night.
  

• Topical Melatonin: Applied to the skin, this form bypasses the digestive system, making it suitable for those with sensitive stomachs or absorption issues.

Building Resilience Through Melatonin

Melatonin is far more than a sleep aid. Its antioxidant properties, role in tissue repair, and influence on circadian rhythms make it a cornerstone of overall health. Supporting melatonin levels through dietary changes, lifestyle adjustments, and supplementation can have profound effects on maternal health, fetal development, and childhood resilience. By understanding and addressing melatonin deficiency, we can unlock better sleep, improved development, and a more balanced life for our families.