3 Natural Sleep Remedies for Kids

As a mom, I know firsthand the struggles of trying to get your child to sleep better. It can be a frustrating and exhausting experience for the whole family. Although there are numerous sleep aids that can be purchased without a prescription, a growing number of parents, myself included, are opting for natural sleep remedies for kids to promote better sleep.

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Understanding Sleep in Children

As a mom, I know how important it is for children to get enough sleep. However, it’s not always easy to understand why they may be having trouble sleeping. Here are a few things I’ve learned about sleep in children that may help shed some light on the subject.

Sleep Needs Vary by Age

It’s important to remember that sleep needs vary by age. According to the American Academy of Pediatrics, infants need up to 17 hours of sleep per day, while toddlers need around 12–14 hours. As children get older, their sleep needs decrease. School-aged children typically need 9–11 hours of sleep per night, while teenagers need 8–10 hours. It’s important to make sure your child is getting the appropriate amount of sleep for their age.

An info graphic about the amount of sleep kids need by age.

Sleep Cycles

Another important thing to understand is sleep cycles. Children have shorter sleep cycles than adults, which means they spend more time in REM sleep. This is the stage of sleep where dreams occur and is important for brain development. However, it also means that children may wake up more frequently throughout the night.

Sleep Environment

Creating a good sleep environment is also important for children. This means making sure their room is cool, dark, and quiet. It’s also important to establish a consistent bedtime routine to help signal to their bodies that it’s time to sleep.

As a pre-teen, my oldest son struggled with the fact that he had a fairly strict bedtime. As time went by, he observed his peers staying up late and having difficulty remaining alert and attentive in class, which made him understand the significance of adhering to a bedtime that allowed him to wake up on time for school. The older he got, the more he learned and was thankful I taught him this.

Infographic on the 7 reasons kids don't sleep.

Sleep Disorders

Finally, it’s important to be aware of sleep disorders that may be affecting your child’s sleep. Some common sleep disorders in children include sleep apnea, restless leg syndrome, and night terrors. If you suspect your child may have a sleep disorder, it’s important to talk to their doctor.

By understanding sleep in children, we can better help them get the rest they need to grow and thrive and choose the right natural sleep remedies for kids.

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Importance of Natural Sleep Remedies for Kids

As a mom, I understand the importance of ensuring that my child gets enough sleep. However, it can be challenging to get them to sleep, especially if they have trouble falling asleep or staying asleep. That’s why I have been researching natural sleep remedies for my kids, and I have found that they can be effective in promoting better sleep.

One of the main advantages of using natural sleep remedies is that they are safe and non-invasive. They work with the body’s natural processes to promote relaxation and sleep.

A little girl sleeping with her hands tucked under her head.

Another benefit of natural sleep remedies for kids is that they can be used in combination with other techniques to improve sleep. Improved sleep can be achieved with a consistent bedtime ritual, reducing screen time prior to sleep, and ensuring a comfortable sleep setting that is cool, dark, and silent. Natural remedies can complement these efforts and help to create a more conducive environment for sleep.

In addition, natural sleep remedies for kids are often more affordable than prescription medications or other treatments.

4 Natural Sleep Remedies for Kids

Here are 4 natural sleep remedies that I have used to promote a good night’s rest in my own children. I have tried each of these at different times with different children. Keep in mind that one child’s needs may be different from another.

Magnesium Supplement

Magnesium plays an important role in our bodies and in promoting a good night’s rest. However, many people are deficient in magnesium.

There are a variety of foods that can naturally boost magnesium such as almonds, cashews and pumpkin seeds. These are excellent to add to a trail mix for a great kids snack too!

Magnesium and Sleep Info Graphic.

However, a magnesium supplement can also help ensure you and your child are getting an adequate amount of magnesium. We use the Goodnight Lotion by Earthley Wellness to ensure we are getting enough magnesium. It is safe for all ages, making it perfect for naturally helping kids get a good night’s sleep.

Good Night Lotion

It can help with growing pains that may keep a child from sleeping well and also promotes relaxation, helping them fall asleep faster. I use it myself to naturally manage my restless leg syndrome as well!

Iron and Sleep

Iron is another nutrient that helps promote sleep in both adults and children that is often overlooked.

I encourage you to get your child’s iron levels checked by a pediatrician to see if they may be iron deficient. While one of my sons was never anemic, he was on the low end of the range for iron, so I decided to try an iron supplement.

Iron and Sleep

There are many iron-rich foods that you can add to your diet to increase iron levels, such as spinach, lentils, eggs, beef and many more. I incorporate these into several of my family’s favorite meals, such as Sausage and Lentil Soup and my Green Pasta is loaded with spinach! Despite having three other boys who enjoy a variety of foods, I face the challenge of dealing with one extremely picky eater among my children.

A bottle of Energy Plus iron supplement on a wooden table with a book, a blanket and a plant in the background.

While there are plenty of iron supplements on the market, I choose Earthley’s Energy Plus as it is a plant-based all natural supplement that does not cause the side effects many see with other iron supplements. It is safe for ages 1 and up making it an excellent iron supplement and natural sleep remedy for kids.

Vitamin D and Sleep

Vitamin D is another nutrient that is vital to sleep and a great addition to this list of natural sleep remedies for kids.

The most natural way to increase vitamin D is to ensure children are getting plenty of sunshine each day! While most kids love playing outside, I still ensure my kids get outside at least a few times every day. However, living in Minnesota, where the winters can be brutal, we sometimes need a little something extra during those cold, dreary days.

A jar of vitamin D cream on a wooden table with a blanket, plant and a book in the background.

During the winter, I ensure family gets enough vitamin D by using a bit of Vitamin D cream each day. It’s not only safe for all ages but easily applied and helps ensure they are getting adequate vitamin D.

Final Thoughts on Natural Sleep Remedies for Kids

For a comprehensive guide on natural sleep remedies for kids and adults, I highly suggest giving Earthley’s The Secret to a Good Night’s Sleep a read. This guide offers a more in depth look at naturally remedies for sleep in children and adults and guidance on choosing the right natural supplements, including the Good Night Lotion, Vitamin D Cream, Energy Plus and offers information on a few of their natural products that I have not yet tried such as the Sleepy Time Herbal Extract.

Overall, these natural sleep remedies for kids can be an effective and safe way to promote better sleep. Parents can ensure their children get the restful sleep they require to thrive by implementing a bedtime routine and utilizing natural sleep remedies for kids.These natural sleep remedies are non-habit forming and naturally made. They are safe and effective ways to ensure your children get an excellent night’s rest.

About the Author

A picture of me, the owner of Chaos & Wine, with a variety of ingredients on a wooden table.

Hey! I'm April, the owner of Chaos & Wine!

I can't wait to share all my family's favorite recipes and a few random thoughts as a mom!

So let the chaos settle, grab a glass of wine and relax with me or join me for a little chaos in the kitchen!

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