Natural Sleep Aids For Children With Sleep Problems: A Comparison
Many children struggle with sleep problems like insomnia, restless sleep, frequent night waking, and trouble falling asleep. Lack of good sleep can affect kids’ health, behavior, learning, and development. Before turning to medication, parents often want to try natural sleep aids to help their children get the rest they need. Here is an overview of some of the most common natural sleep remedies for children and how they compare.
Melatonin
Melatonin is a hormone produced naturally by the body that regulates sleep-wake cycles. Melatonin levels rise in the evening to promote sleepiness and fall in the morning to support wakefulness. Melatonin supplements provide an extra dose to help adjust the body’s internal clock.1
How It Works: Taking a melatonin supplement a few hours before bedtime mimics the body’s natural sleep process. It helps signal to the brain that it’s time to relax and prepare for sleep. Melatonin may be especially helpful for children with sleep issues related to disrupted circadian rhythms or trouble falling asleep at an appropriate bedtime.
Dosage: For children, a dosage of 0.5-5 mg taken 30-60 minutes before bed is generally recommended. Always follow dosage directions based on your child’s age and weight. Work with your pediatrician to determine the right amount.
Safety: Melatonin is generally safe for short-term use. Potential side effects may include headache, dizziness, nausea, and drowsiness. Melatonin could interact with certain medications. Consult a doctor before use if your child has any medical conditions or takes other medicines.2
Effectiveness: Research shows melatonin can help reduce the time it takes to fall asleep, increase sleep duration, and improve sleep quality in children with insomnia, autism spectrum disorders, and other conditions. Effects are usually mild but can provide an extra sleep boost.3
Chamomile
Chamomile is an herb often consumed as a tea. It contains antioxidants that may have a gentle sedative effect and help calm the body and mind.4
How It Works: Some of the medicinal compounds in chamomile bind to certain receptors in the brain that may reduce anxiety and promote relaxation. This could help restless or anxious children transition more seamlessly into sleep.
Dosage: Give children up to one cup of chamomile tea 30-60 minutes before bedtime. Pour one cup of boiling water over 2-3 g (about 2 tablespoons) of dried chamomile flowers. Let steep for 5-10 minutes.
Safety: Chamomile is generally regarded as safe. However, some children may be allergic. Discontinue use if any reactions occur.5
Effectiveness: A systematic review found that chamomile consumption can improve sleep quality. However, most studies were conducted in adults. More research is needed to evaluate its efficacy as a sleep aid specifically in children.6
Tart Cherry Juice
Tart cherry juice contains melatonin and other compounds that may promote sleepiness and reduce inflammation.7
How It Works: Tart cherry juice’s anti-inflammatory effects may help reduce pain or discomfort that interferes with good sleep quality. The melatonin it contains may also regulate sleep-wake cycles to prevent disrupted or delayed sleep.
Dosage: Give children 4-8 oz of tart cherry juice to drink approximately 30 minutes before bedtime. Choose 100% tart cherry juice with no added sugars.
Safety: Tart cherry juice is likely safe for children in small amounts. But it does contain natural sugars that can cause tooth decay or digestive issues if consumed in excess.
Effectiveness: Some studies have found tart cherry juice increases melatonin levels and improves time spent asleep and sleep efficiency. However, most research has been conducted in adults. Further studies are needed on the effects and optimal dosing for children.8
Magnesium
Magnesium is a mineral involved in many processes in the body including muscle and nerve function, energy production, bone development, blood glucose control, and sleep regulation.9
How It Works: Magnesium’s role in relaxation and quieting the nervous system can make it easier for children to fall asleep and get better quality rest. It may also help relieve anxiety, restless leg syndrome, or muscle cramps that disrupt sleep.
Dosage: Recommended daily magnesium intake depends on age. For children 1-3 years it's 80 mg/day, for 4-8 years it's 130 mg/day, 9-13 years it's 240 mg/day. Give magnesium supplements or magnesium-rich foods like leafy greens, nuts, seeds, whole grains, and yogurt.10
Safety: Magnesium is generally safe but taking too much can cause diarrhea, nausea, and abdominal cramping. Do not exceed recommended upper limits. Check with your pediatrician before supplementing.11
Effectiveness: Studies show magnesium supplements can significantly increase sleep time and sleep efficiency in children with insomnia and restless leg syndrome. Magnesium also helped resolve chronic nighttime leg cramps in pediatric patients in clinical studies.12
Valerian Root
Valerian is an herb that has been used for centuries as a sleep aid and relaxant. It contains valerenic acid and other compounds that affect levels of brain chemicals like serotonin and GABA involved in sleep regulation.13
How It Works: Valerian root increases GABA activity which quiets brain activity and nervous system excitability that can interfere with restful sleep. It can also decrease the time it takes to fall asleep and improve sleep quality.
Dosage: For children over 3 years, give 30-45 mg of valerian root 30 minutes before bed mixed with water or juice. Do not exceed recommended doses.
Safety: Valerian root is generally well tolerated but can cause headaches, dizziness, stomach upset or grogginess, especially in high doses. Only purchase supplements tested for purity and quality.14
Effectiveness: Limited studies have examined valerian root’s effects in children. One study found it improved sleep quality and reduced night waking in developmentally delayed children. More research is still needed though.15
Lavender
Lavender is an herb often used in aromatherapy for its calming and relaxing properties. The scent of lavender essential oil may promote feelings of tranquility.16
How It Works: Inhaling lavender essential oil scents is thought to activate brain regions involved in regulating emotions. This can lower stress and anxiety levels that may otherwise prevent children from settling down to sleep.
Dosage: Add a few drops of lavender essential oil to a diffuser, vaporizer, or linen spray used in the child’s bedroom. Can also put oil on a cotton ball or handkerchief for inhaling.
Safety: Considered safe but some children may experience headaches, allergic reactions, or skin irritation. Discontinue if this occurs.17
Effectiveness: Some studies have found lavender oil aromatherapy improves sleep quality and duration in children. However, more large-scale research is still needed to confirm the effects.18
Glycine
Glycine is an amino acid found in high-protein foods like meat, eggs, fish, and beans. It plays important roles in nerve function, digestive health, immune function, and sleep.19
How It Works: Glycine helps regulate body temperature and metabolic rate which can facilitate sleep onset and maintenance. It also interacts with neurotransmitters involved in relaxation and sleep-wake cycles.20
Dosage: Give children 3-5 g of glycine powder mixed into a drink before bedtime or incorporate glycine-rich foods at dinner like chicken, fish, spinach, lentils, almonds, or yogurt.21
Safety: Glycine is considered safe but too much can cause stomach upset. Do not exceed the maximum recommended daily intake for children by age 22
Effectiveness: Glycine increased sleep efficiency and reduced daytime sleepiness in adults with insomnia in clinical trials. Similar large-scale studies have not been conducted yet in children. Smaller studies show some promise but more research is still needed.23
L-Theanine
L-theanine is an amino acid found in green tea leaves. It has a relaxing effect without causing drowsiness.24
How It Works: L-theanine elevates levels of GABA, serotonin, and dopamine in the brain which are chemicals that promote calmness and sleepiness. This can help children relax and prepare their bodies and minds for sleep.
Dosage: Give 50-200 mg L-theanine supplement 30-60 minutes before bed dissolved in water or juice. Follow label directions for child-specific dosage recommendations.
Safety: Considered safe at recommended dosages though may cause temporary digestive upset in some. Do not give caffeine products like green tea simultaneously as caffeine can negate L-theanine’s sedative effects.25
Effectiveness: Limited studies show L-theanine can improve sleep quality in boys with ADHD and help reduce anxiety that disrupts sleep. More large-scale studies are still needed specifically for sleep benefits in children.26
California Poppy
California poppy is an herb traditionally used by Native Americans to treat insomnia and restlessness in children. Its sedative effects come from compounds like protopine, californidine, and sanguinarine.27
How It Works: California poppy acts similarly to a mild opioid analgesic by activating neurotransmitter receptors in the brain that reduce nervous system activity and promote relaxation. This can help children settle down for sleep.
Dosage: Give children 2-4 mL of California poppy liquid extract 30 minutes before bed. Or brew a tea with 1 tsp dried flowers steeped in hot water for 5-10 minutes. Do not exceed recommended doses.
Safety: Avoid children under 2 years old. Can cause dizziness, mental confusion, upset stomach, or headaches if overused. Do not use for more than 1-2 weeks consecutively.28
Effectiveness: There are limited studies on the sleep-promoting effects of California poppy specifically in children. One small study in newborns found it safely reduced nighttime restlessness and sleep interruptions. More research is still needed though.29
Omega-3 Fatty Acids
Omega-3s like DHA and EPA are essential fats with anti-inflammatory effects. They are found in foods like fatty fish, walnuts, and flax seeds.30
How It Works: Omega-3s help regulate serotonin and melatonin, neurochemicals that control sleep and wake cycles. This can help kids fall asleep faster, stay asleep longer, and get higher-quality sleep. The anti-inflammatory activity may also improve sleep disturbed by conditions like allergies or asthma.31
Dosage: Aim for 500-1000 mg daily from seafood or supplements under a doctor’s direction. Include omega-3-rich foods like salmon, tuna, walnuts, and chia seeds regularly in the diet.
Safety: Omega-3s are generally safe but can interact with blood thinners. High doses can increase the risk of bleeding. Check with your pediatrician before supplementing.32
Effectiveness: Studies report omega-3 supplements improved sleep quality, reduced sleep disturbances, and increased sleep duration in children with neurodevelopmental disorders like ADHD. They also helped treat sleep apnea in children in clinical studies.33
Summary Table
References
[1] https://www.sleepfoundation.org/natural-sleep-aids/melatonin
[2] https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630901/
[4] https://www.medicalnewstoday.com/articles/320031
[5] https://www.healthline.com/health/chamomile-tea#side-effects
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
[7] https://www.sleepfoundation.org/home/articles/food-and-drink/best-foods-promote-sleep
[8] https://www.ncbi.nlm.
Conclusion
Sleep issues can negatively impact children’s growth, health, behavior, learning, and quality of life. However, many natural sleep remedies can help relax the body and mind to make it easier for kids to fall asleep and stay asleep.
Options like melatonin, magnesium, chamomile, glycine, L-theanine, and omega-3s have shown promising sleep-enhancing effects in studies. Tart cherry juice, valerian root, lavender, and California poppy also have some preliminary evidence supporting their use, but more research is still needed.
Work with your pediatrician to determine which natural sleep aid is most suitable and safe for your child based on their age, medical conditions, and specific sleep difficulties. Proper dosing is also key to maximizing benefits and avoiding side effects.
In combination with good sleep habits like a regular bedtime routine, a soothing bedroom environment, and limiting screen time before bed, these remedies can help ensure your child gets the healthy, restorative sleep their growing body and mind needs.
