Top 8 Natural Sleep Aids For Kids

Sleep is one of the most important things in life, for children and adults alike. Lack of sleep can have serious consequences on your health, emotional state, relationships with others, and just about every other aspect of your life.

What’s more, sleep deprivation has been shown to have an adverse effect on cognitive function- making it harder to focus or think clearly. And that’s not even taking into account how lack of sleep affects learning ability! That means when you deprive a child of their natural cycle of restful sleep night after night they are effectively stunting their own development.

Thankfully there are many natural remedies that can help kids get the rest they need without resorting to medications before bedtime.

Let's dive right into it.

8 Natural Sleep Aids For Kids

Lavender oil

Lavender is a plant that has been used for centuries to help people relax and sleep better. It does this by increasing the levels of serotonin, dopamine, and other neurotransmitters in the brain.

These neurotransmitters make you feel happy and relaxed, naturally helping reduce anxiety which in turn helps calm your mind and let you drift off to sleep more easily.

Lavender oil has been shown to be effective as a natural sleep aid for kids because it helps them fall asleep faster and stay asleep longer throughout the night. All you have to do is diffuse lavender oil in your child's room before bedtime or add some drops on their pillowcase!

If they are old enough, you could even give them a lavender bath before bed! In addition, if your kids have any anxieties about going to sleep there are also many calming essential oils that work great for this purpose if you want to try them in addition to lavender.

Chamomile tea

Drinking chamomile tea before bed is a great way to help your child get some much-needed rest and relaxation before bed, and for your child to naturally increase their melatonin levels.

Melatonin is the hormone our brains release when it's time for us to sleep, so drinking a cup of chamomile tea before bed will send a signal to your child's brain that they are ready for sleep, which is often all it takes to help them fall asleep faster and stay asleep throughout the night!

Chamomile has been used for centuries as an herbal remedy for insomnia, anxiety, depression, headaches, colds, and allergies. So if you're looking for a natural sleep aid without the side effects of medication then chamomile might just be what you're looking for!

Many people also find that drinking chamomile tea has a relaxing quality similar to lavender oil or baking some chamomile tea cookies.

You can make the cookies using a mortar and pestle, or by just blending the dried herb into a fine powder. Then add the powder to any baked goods that you usually use in your child's diet such as biscuits, cookies, cakes, bread, etc.

Melatonin supplements

Melatonin is a hormone that our brains produce for us to keep track of the time of day, which in turn helps us regulate our sleep/wake cycles. For kids, different sleep habits can disrupt this sleep and wake cycle.

However, instead of resorting to medication, melatonin supplements can help naturally boost your child’s melatonin levels and improve their sleep.

Just make sure that the supplement you choose is natural and free from additives or fillers.

At Privinta, we have our melatonin gummies or sleep support gummies that deliver a small dose of melatonin directly through their saliva glands. These can be a lot of fun to take with them before bedtime!

Wondering if melatonin is safe for kids? Read more here.

Valerian root

Valerian root is an herb that has been used for centuries as a natural sleep aid. It helps to calm the brain and mind, which reduces stress and anxiety and encourages relaxation and sleepiness. By increasing GABA levels in the brain, valerian root can help your child get a good night's sleep!

Similar to melatonin and lavender oil, it may help your child fall asleep faster and stay asleep longer. You can add valerian root to your child's chamomile tea before bed!

To prepare, mix valerian root with hot water, strain it into a mug, and drink before bedtime.

Avoid Caffeine

Avoid caffeine after lunchtime or any other stimulants before bed. Some items include energy drinks, coffee, chocolate, and soda. These can all have negative effects on your child's sleep so avoid them after lunch or around bedtime.

Bedtime routine

One of the ways kids can get good quality rest is through having a regular bedtime routine and a set bedtime.   A bedtime routine involves establishing routines such as turning off technology (computers, smartphones, etc.) at least 1 hour before bedtime.

Reading a book, having a warm bath, brushing their teeth, changing into pajamas, washing their face, and other relaxing activities can help kids wind down from their day and prepare for sleep. Establishing a bedtime routine will also help kids know what to expect at night so they won't feel stressed or worried about going to bed.

Darkness and quietness

Make sure your child's room is dark and quiet when they're trying to sleep. If there is a TV or any other device on, have the volume turned all the way down. It's also important for them to avoid electronics before bedtime since their blue light makes it difficult for our brains to produce melatonin - which helps us fall asleep.

However, if your child is afraid of the dark, you can give them a torchlight to allay their fears or have a warm bedside lamp to provide some light while keeping the room dim enough.

Keep it cool

Maintaining a comfortable temperature for your kids is important as well. An uncomfortable room temperature can cause restless nights and poor sleep. This means using warm blankets or an alternative heating source during the winter and having fans available to use in warmer months. Using room-darkening shades also helps keep the sun out of your child's eyes during the summertime.


It's important for kids to get enough sleep so they can grow and develop properly. There are many natural sleep aids that can help them achieve this, such as melatonin supplements, chamomile tea, lavender oil, and valerian root, as well as healthy bedtime habits by creating routines. By using these natural sleep aids, you can help your child get the rest they need to be healthy and happy!