Natural Sleep Remedies for Kids: Sweet Dreams Without Side Effects

Natural Sleep Remedies for Kids

As parents, we all want the best for our children, especially a good night’s sleep. in this blog article, we will discuss and offers a roadmap to healthier slumber by harnessing natural remedies from the inside out.

From savoring sleep-promoting snacks to establishing soothing routines, discover how to help your child drift off without reliance on medications.

The Power of Nature’s Sleep Aids

Warm beverages like milk and herbal tea can promote relaxation before bedtime. The tryptophan in milk boosts serotonin levels, which makes us feel sleepy. Chamomile and lavender teas contain compounds that reduce anxiety and calm the nervous system.

Create a 20-30 minute pre-bedtime routine for your child involving a warm bath and calming activities like reading or listening to music to help them mentally prepare for sleep.

Dim lights and ban blue light from phones/tablets for 1-2 hours before bedtime. Blue light suppresses melatonin production which is the hormone that controls our sleep/wake cycles.

Create a cool, quiet and comfortable sleep environment for your child by using blackout curtains, keeping their room at 65-70°F, and providing cozy bedding.

Taming the Night Terrors

Many children experience anxiety and fears at nighttime. Have an open discussion about their worries and provide reassurance. Avoid scary stories or movies before bedtime. Incorporate stress-reducing activities like yoga stretches or mindful breathing into their routine.

Providing enough physical activity during the day will result in deeper sleep at night. However, vigorous activity too close to bedtime can have the opposite effect. Aim to finish exercise at least 2-3 hours before your child’s bedtime.

Install dimmer switches for your child’s overhead lighting and use salt lamps or string lights to provide a warm nightlight if needed.

Total darkness can scare some children. Blackout curtains will block stray outdoor light. Ban bright electronics and television lighting late at night.

kid sleeping in deep happy sleep

Beyond the Bathwater

The tryptophan found in dairy milk can increase melatonin and serotonin production, promoting relaxation and sleep onset. One study gave tryptophan supplements to a group of insomniacs. The tryptophan group fell asleep faster and slept longer compared to the placebo group.

Chamomile contains antioxidant and anti-inflammatory compounds that regulate neurotransmitters involved with mood and stress. A recent clinical trial found people who drank chamomile tea for 2 weeks reported significantly better sleep quality.

Lavender essential oil has been shown in multiple studies to reduce blood pressure, heart rate, and stress hormone levels – all of which improve sleep quality. Place a few drops on linens or use a diffuser 30+ minutes before bedtime.

Age-Specific Considerations

Preschoolers may struggle to switch gears from playtime to bedtime. Build in calming transitional activities like stretching or reading books to help them wind down. Limit naps to 1 hour max during the daytime.

Elementary school kids have vivid imaginations that can contribute to nighttime fears. Provide adequate reassurance but avoid coddling anxious behavior around bedtime over the long term. Set clear limits on stalling tactics.

The blue light emitted from electronics can be especially disruptive to teens’ sleep cycles due to puberty-related shifts in their circadian rhythms. Enforce strict device curfews and keep charging stations outside bedrooms.

kid wake up fresh from sleep

When Natural Isn’t Enough

If behavioral interventions don’t improve your child’s sleep after 2-3 weeks, speak to your pediatrician or a sleep specialist. A chronic lack of quality sleep can impact development, immune health and mental health. Sleep disorders like sleep apnea may require medical treatment.

Bonus Sleep Tools

Instead of warm milk, try a protein-rich bedtime snack like turkey, peanut butter on crackers or cheese. The amino acid tryptophan will still increase serotonin and melatonin levels.

Use a Hatch Rest light to provide a sleep-friendly environment. It gradually dims lighting and plays soft nature sounds to ease nighttime fears. For older kids, try meditative sleep apps like Calm which provide relaxing bedtime stories.

Always use kid-safe essential oils sparingly on children and avoid direct skin application. Check for allergies first and never apply near eyes, nostrils or mouth where oils could be inhaled or ingested.


Achieving healthy childhood sleep has lifelong benefits. By equipping yourself with an understanding of natural aids – from the science behind tryptophan to the power of lavender – you now have an arsenal of tools for restful nights.

Stay consistent, stick to routines, avoid stimulants, and use trial and error to discover what works best for your family. Sweet dreams lie ahead as you build healthy sleep habits together.