5 Natural Sleep Remedies for Kids

Quality sleep is important for everyone, specifically for kids. Adequate sleep plays a critical role in a child’s development and helps prevent difficult behaviors, crankiness, lack of focus, depression, high blood pressure, and other health conditions. However, despite the critical role that sleep plays in kids’ lives, research suggests that 15 to 25 percent of kids and teens struggle to fall asleep or stay asleep. 

Of course, when you’re a parent, it’s normal to become concerned about your child’s inability to go to bed. In some situations, it’s even possible to feel helpless. After all, you can’t just give a kid sleeping pills. 

Pharmaceutical sleep aids pose severe risks to children. And while you can avoid them by using vitamins and supplements, the FDA doesn’t monitor these products closely. 

Luckily, that doesn’t mean you’re completely out of options. There are natural sleep remedies for kids. However, before diving in, let’s discuss why kids have trouble sleeping in the first place. 

Why do kids have trouble sleeping? 

There are many reasons why kids can’t fall and stay asleep. The root causes vary from bad dreams to health conditions, but it’s important to know each one. That way, you understand what you’re up against and how to tackle it. That said, here are the primary reasons children can’t sleep. 

1. No bedtime routine

Structure is crucial for kids, and that’s especially true when it comes to your kid’s sleep routine. Doing the same things every night before bed helps kids know that it’s time to go to sleep. But when that routine doesn’t exist, kids don’t know when it’s to unwind and prepare for bed. 

2. Stalling before bed

Sometimes, kids know when it’s time to go to sleep. However, they try to stall to prevent themselves from going to bed. Usually, this looks like asking for a drink of water, extra bedtime stories, or a trip to the bathroom.  

3. Bad dreams  

Bad dreams are normal for everyone, including kids. Oftentimes, the bad dreams are harmless, and you have to soothe your child back to sleep or turn on a nightlight to help them relax. But even with those two solutions, it can be hard for kids to fall asleep again. 

4. Separation anxiety 

Most kids go through a phase where they don’t want to separate from their parents. During this phase, kids get anxious, knowing they have to sleep in their own room. And the same way anxiety prevents adults from falling and staying asleep is the same way that it affects children. 

5. Obstructive Sleep Apnea

While it’s rare, some kids struggle to sleep because of obstructive sleep apnea, which happens when enlarged tonsils and nasal tissues block airways.  

This condition affects 1 in 100 kids, and you’ll typically see it in children who range from 3 to 7 years old. If kids have obstructive sleep apnea, it can lead to restless sleep, labored breathing, and loud snoring. 

6. Asthma, allergies, and other health concerns

Similar to adults, when kids are feeling unwell, sleep can quickly become a challenge. Whether it’s allergies, asthma, or a cold, the inability to breathe properly because of a stuffy nose can prevent children from getting the sleep they need. 

7. Sleep cycle changes

When kids become teenagers, they encounter changes in their sleep cycle. Suddenly, they become sleepier in the morning and more alert in the evening. And this natural change in the body makes it difficult to fall and stay asleep. 

8. Stress 

Stress doesn’t just affect adults’ sleep. It also affects kids. According to a study by the American Psychological Association, kids from ages 8 to 17 worry about their family’s finances, doing well in school, and getting into good colleges. The same study also reports that kids suffer from headaches, sleeplessness, and upset stomachs because of stress.  

9. Digital screens

Digital screens are everywhere. They’re unavoidable. However, one place that kids can and should escape from digital devices is in bed. TV, video games, tablets, and mobile phones are easy distractions that can prevent kids from falling asleep. And they have a harmful blue light that hinders deep sleep. 

10. A poor sleeping environment 

The room a child sleeps in has a significant impact on their sleep. If there’s too much lighting or loud noises in or around a kid’s bedroom, they will have a harder time going to bed. 

The best natural sleep remedies for kids

If your child is experiencing sleep problems because of a health condition, it’s important to see a doctor. They can offer better guidance on how to handle the situation. 

However, if a health condition is not contributing to your kid’s sleep issues, then natural remedies are a great option to help your child fall asleep. These natural sleep remedies for kids are easy to implement and provide quick results. All you have to do is use the strategies on a regular basis. 

Keeping that in mind, here are five natural sleep remedies for kids that you can start using. 

1. Create a bedtime routine 

If there’s one thing that’s for sure, it’s that humans are creatures of habit. If you create a bedtime routine that you implement daily, your kid’s mind and body will know that it’s time to unwind and prepare for bed. 

The routine that you implement should be tailored to your child, but it’s a good idea for it to last around 20 minutes. Additionally, you may want to add in three to four relaxing activities like taking a warm bath, reading a good book, or listening to relaxing music. Also, you should have a set bedtime to ensure your child gets to sleep at a reasonable hour.