Melatonin and sleep hygiene basics

5 min read · Last reviewed Wed Jul 08 2026 00:00:00 GMT+0000 (Coordinated Universal Time)

What melatonin actually does

Melatonin is a hormone the body produces naturally to regulate the sleep-wake cycle — it signals "it's time to wind down," rather than forcing sleep directly. Melatonin supplements can help shift the timing of this signal, which is particularly relevant since many autistic and ADHD children show natural differences in melatonin timing or production.

In the UK, melatonin is a prescription-only medicine for children — it isn't sold over the counter the way it is in some other countries, and should only be used under medical guidance.

What melatonin is not

It's not a sedative in the way some sleep medications are — it won't "knock a child out" against their will
It's not generally recommended as a first-line solution before sleep hygiene and behavioural strategies have been tried
It doesn't fix night waking once asleep for most children — its main effect is on sleep onset timing

Sleep hygiene fundamentals

Often more effective long-term than medication alone, and usually tried first or alongside it:

Consistent sleep and wake times, including weekends, as much as possible
A dark, cool, quiet bedroom — blackout curtains and white noise can help with both autistic sensory sensitivity and ADHD-related distractibility
No screens for at least an hour before bed — blue light delays the body's natural melatonin release
Daytime light exposure and physical activity, which support a stronger day/night rhythm
Avoiding caffeine (including in chocolate and some soft drinks), especially from afternoon onward
A consistent wind-down routine (see Bedtime resistance) that signals "sleep is coming" night after night

If melatonin is prescribed

Timing matters — typically given a set time before the target sleep time, as advised by the prescriber, not "whenever bedtime starts going wrong"
It's usually trialled alongside, not instead of, sleep hygiene measures
Response varies by child; a clinician will usually review after a trial period to check it's actually helping

When to talk to your clinician