7 Natural Sleep Remedies To Help Your Child Get A Good Night’s Sleep

natural sleep remedies

Does your child have trouble falling or staying asleep? Don’t worry, it’s not at all uncommon. Most children will struggle with insomnia at some point in their young lives. Studies indicate that as many as 1 out of 5 will experience insomnia and about half will have some type of sleep issue.

natural sleep remedies

Sufficient restorative sleep is important for growth and overall health. If your child isn’t getting enough, his memory, mental health, and ability to learn and stay focused in school can be affected.

Doctors don’t recommend sleep medications for children (unless absolutely necessary), so it’s a good thing there’s loads of natural sleep remedies to try. Aside from establishing good sleep habits (going to bed at the same time every night, avoiding screens before bedtime, keeping a bedtime routine), here are our favourite natural remedies for insomnia.

Natural Sleep Remedies

Chamomile tea

It’s always a good idea to have some chamomile around when you have kids. It’s a great herb that treats a variety of ills: colic, colds, headache, irritability, indigestion, and more. It has a mild sedative effect, so if you give your child a cup of chamomile tea before bed, it’ll help ease her into sleep.

Magnesium oil wipes

Studies have found that having insufficient magnesium in the body can lead to a host of issues, including insomnia. Fortunately, you can boost your (and your child’s) magnesium levels with supplements, sprays, and these handy Sleepy Toes Towelettes. Infused with diluted magnesium oil, these are a perfect addition to your child’s bedtime routine. It helps relieve mild anxiety and restlessness, eases growing pains, and promotes restful sleep.

Relaxing bedtime bath

Speaking of bedtime routines, make bedtime baths more soothing by using a body wash with calming essential oils. The Base Collective’s Hair and Body Wash contains the sleep inducing combo of lavender and chamomile, and is infused with magnesium to soothe tired muscles and cramps. Jack N Jill’s Serenity Body Wash uses white cyprus and lavender for relaxation.

Aromatherapy

Amp up the bath’s relaxing effect with an aromatherapy balm like Badger’s Night Night Balm or The Base Collective’s Baby Balm. Night Night Balm has a sleep promoting blend of lavender, Roman chamomile, sandalwood, mandarin, and spearmint, while Baby Balm contains lavender, chamomile, and magnesium. Both smell divine and will have your child drifting off to sleep in minutes.

If you have a diffuser, add some lavender oil or this Child Calming Remedy blend to induce the zzz’s.

 

White noise machine or apps

Some children find it easier to sleep with a white noise machine that generates soothing sounds. If you don’t have one, use a fan or an app on your phone. You can also try playing calming nature sounds or instrumental music. Set the mood by dimming the lights half an hour before bedtime, turning off all distractions, and turning on the white noise. This can train your child’s brain into recognising when it’s time to sleep.

Sleep inducing foods

Certain foods support the production of melatonin and tryptophan, both of which are essential to a healthy sleep cycle. Rice, bananas, ginger, porridge oats, radishes, and tomatoes are rich in melatonin while chicken, fish, beans, pulses, eggs, dairy, and sprouted grains are rich in tryptophan. If your child is having trouble sleeping, try to give her these foods at night. But don’t push your child to eat more at dinner, as a heavy meal right before bed will actually make falling asleep more difficult.

Mum should be sleeping well, too

Your sleep habits also have an impact on your family’s well being. A recent study showed that children sleep more poorly if their mums suffer from insomnia symptoms. These children fall asleep later, don’t get enough sleep, and spend less time in the restorative deep sleep stage. Interestingly, whether or not the fathers also experienced insomnia didn’t seem to affect the children’s sleep habits. If you’re dealing with insomnia, we have some natural remedies for adults here.

While sleep problems are common among children and adolescents, chronic insomnia may be related to conditions like ADHD, depression, sleep apnoea, and thyroid disease. If something doesn’t feel right, check with your doctor right away.

Please note: Always consult your doctor before incorporating essential oils, herbs, and supplements into your or your family’s sleep routine.

Have you used a natural remedy to help with your child’s sleep? Let us know what works for you in the comments below.

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Main image credit: Big Stock

Natural Remedies for Insomnia: A Guide To Help You Sleep

natural remedies for insomnia

There’s nothing quite like sinking into a relaxing sleep at the end of a long, tiring day. But sleep doesn’t come easy to all of us. If you’re among the 1 out of 3 adults who suffers from this, here are some natural remedies for insomnia that can help you can get a good night’s rest.

natural remedies for insomnia

When we’re asleep, that’s when our minds and bodies do a little housekeeping, repairing, and rejuvenating. Sleep can also play a role in clearing out toxins, and recuperating from the day’s activities. Getting enough good quality sleep not only leaves us feeling more alert and energetic the next day, it’s downright critical for our health.

Natural remedies for insomnia

Herbal tea

Sipping a cup of something warm before bed helps calm the mind and eases us into sleep. Try a soothing tea blend with these natural insomnia busting herbs:

Valerian – The roots of valerian is medicinal plant used in the ancient times. Valerian root is known for its sedative properties and is often added to brews.  Studies have found that valerian helps facilitate deep sleep, improves sleep quality, and prevents nighttime waking.

Chamomile – Like valerian, chamomile has been used as a natural sleep aid for centuries. Chamomile contains apigenin, which affects the brain much like Xanax and Valium. But unlike these drugs, chamomile is non addictive and can be safely used by adults and children alike.

Passion flower – This gorgeous plant can be a powerful cure for insomnia caused by overthinking and emotional stress. It’s been found to induce relaxation by increasing the levels of GABA in the brain.

Lemon balm – Lemon balm tea helps reduce anxiety and has a sedative effect on the central nervous system, making it a perfect bedtime beverage.

Sleep balms

The popular Badger Baby Night Night Balm is incredibly helpful at inducing sleep and relieving stress. It’s a blend of soothing bergamot, calming balsam fir, uplifting rosemary, and relaxing lavender essential oils. The aromatherapy balm is a great natural remedy for insomnia that will help you sleep. Some actually prefer to use it as a lip balm, hand balm, face moisturiser, or as a chest rub. Badger also makes a sleep balm, and you can find out more about the differences here.

We also love the new The Physic Garden sleep balm, with it’s relaxing and calming blend of lemon balm, chamomile, lavender and lemon myrtle. It’s hand made in Melbourne with beautiful organic ingredients.

Magnesium

Magnesium is crucial to many of our bodily functions, including sleep. If you have insufficient levels of magnesium in your body, you may end up with insomnia.  A 2012 study found that magnesium supplements help older adults sleep longer and better. Magnesium also improves muscle relaxation, regulates sleep hormones, and reduces nighttime wakings.

Aromatherapy oils

Lavender has a distinctive earthy scent that’s calming and grounding. But does it actually help with insomnia? Science says yes. A 2012 study found that people with sleep problems had significant decreases in heart rate, blood pressure, and skin temperature after inhaling lavender oil. And another study from 2016 found that college students slept better after sniffing a lavender scented patch before bed.

Aside from lavender, marjoram, bergamot, Roman chamomile, vetiver, neroli, and clary sage oils are also effective against insomnia.

Massage

Massage is scientifically proven to improve sleep quality. Regular massages also help with depression, anxiety, stress, and pain, all of which can contribute to sleep problems.

Get out of bed

If you find yourself still awake in the early morning hours, get up and move to another room. This prevents your mind from associating your bed with anything other than sleep and relaxation. Read, stretch, or journal instead of watching the clock and trying to figure out how many hours of sleep you’ve lost. Get back in bed only when you’re sleepy again.

Rescue Remedy

Bach Rescue Remedy Sleep Drops is a popular homeopathic sleep remedy that uses a blend of six flower extracts to calm restless minds and induce a natural night’s sleep. It’s non habit forming, doesn’t leave you with a hangover, and is suitable for the whole family. Rescue Remedy is a trusted natural remedy in Europe, where it has been used for almost 100 years to deal with traumatic and stressful situations.

Apart from all that, you can also treat insomnia naturally by adopting some simple lifestyle changes. Avoid large meals late in the evening, reduce blue light before bed, and get on a regular sleep schedule. Or quiet the mental noise that keeps you from getting restorative sleep with meditation, deep breathing exercises, and bedtime yoga.

We hope these natural insomnia remedies help you get more zzz’s. Sweet dreams!

Warning: Always consult your doctor before incorporating essential oils, natural herbs, and supplements into your sleep routine. Most especially if you are pregnant or breastfeeding.

Need more help with insomnia? Here’s 5 simple lifestyle changes that can help you sleep better. 

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