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Title : 10 Science Backed Ways To Help Kids Get A Good Night’s Sleep
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10 Science Backed Ways To Help Kids Get A Good Night’s Sleep

Not only adults are affected by the lack of sleep, but it affects the children as well.

ADHD-Like Symptoms

Children react different than adults when they are not rested. Instead of walking around like zombies, they become hyperactive. New York Times article published a study in which sleep experts claim that children who lose as little as half an hour of needed sleep per night because of sleep disorder or just staying up too late texting or playing video games — can exhibit behaviors typical of A.D.H.D.



However, this is misdiagnosed and the treatment of A.D.H.D can exacerbate sleeplessness, the real problem. The drugs used to treat A.D.H.D., like Ritalin, Adderall or Concerta, can cause insomnia.”

Impaired Immune Function

The study found that inadequate sleep increases inflammation markers in our bodies and lowers immune function.

It may also interfere the brain to flush toxins while we are sleeping.

Increased Risk Of Obesity And Diabetes

The journal Pediatrics published a study which explains that children who get less sleep in infancy and early childhood may be at greater risk of being overweight or obese during mid-childhood. There are several mechanisms that might explain how chronic sleep deprivation could contribute to eight gain. For instance, when children are awake longer period of time, they might feel hungrier and less full. Sleep deprivation also can affect the hormones that have been linked to obesity such as cortison, or may upset the body’s circadian clock and gene expression.

According to the research published in the Journal of Sleep & Sleep Disorders abnormalities in sleep quality, quantity, circadian alignment and melatonin regulation increase the risk of type 2 diabetes.

What can we do?

Here are 10 suggestions that are tailored just for kids and they will help them sleep better at night.

10 Ways To Help Kids Get A Good Night’s Sleep

1. Help Them Wind Down With Kid-Safe Herbs

Using teas that are made from kid-safe herbs like chamomile, passion flower and catnip will help your children sleep better.

PubMed review explains that the relaxing effect of chamomile are due to a flavonoid called apigenin, while this study found that passion flower improved sleep quality when taken as a tea before bed.

Moreover, lavander’s aroma can improve sleep so when brewed as a tea, lavander buds release their arome while adding flavor.

In order to simplify your bedtime routine, you can prepare this sleep tincture in advance with just a few minutes of active prep time and then give it to your kids without having to boil the water and waiting for the tea to cool.

2. Try this acupressure technique

If you can’t put your baby to sleep, applying pressure to the acupuncture point called Yingtang will help you a lot. It is located above the bridge of the nose between the eyes. Massaging this point will improve sleep and it will induce sleep faster that you think because it is very relaxing point. You can massage upward with medium strokes until the baby drifts off to dreamland. It can also help the adults.

3. Get oily

Here are some of the essential oils that will help you great deal when it comes to sleep problems. You don’t have to worry because they are safe for children as well.

• Roman Chamomile


• Marjoram


• Vetiver


• Sandalwood


• Lavender


• Sweet Orange


• Cedarwood

Ways to use essential oils at bedtime:

Pillow spray:  all you have to do is to mix 30 drops of lavander essential oil with 3 tbsp vodka and stir. Then add 3 tbsp of water and pour mixture into a 4 ounce spray bottle. Spray the pillows and your children will fall asleep in no time.

Diffuser Blend: place 10 drops of essential oil in a diffuser and let it run in the bedroom for about 30 minutes before bedtime.

Topical Application:  beside the topical application, you can also use inhalation because it is more effective due to how the oils interact with the delicate mucosal lining in our respiratory tract. Application works as well. I typically opt for hydrosols (which are more gentle) for children under two, but for older kids I use the following dilutions:

• 1% dilution for ages 2-5 (1 drop of essential oil in one teaspoon carrier oil)


• 5% dilution for ages 6-15 (3 drops of essential oil in two teaspoons carrier oil)

4. Try audiobooks, reading, classical music or Sleep Genius

If you didn’t know, children have a physiological response to the sounds in the environment aroun them from day one, so you can use some soothing sounds in the form of classical music, audiobooks, etc. to help them relax and they will  fall asleep faster.

5. Trade “screen time” for “green time”

The National wildlife Federation states that American children spend and average of 7 hours and 38 minutes in front of a screen every day. According to them, for every hour spent in sedentery activities, children took an average of three additional minutes to fall asleep.

“Outdoor time improves a child’s sleep in three critical ways. Natural light from the sun regulates the body’s internal ‘sleep clock’, which makes children more alert during the day, and tired at night.”

Kevin Coyle, NWF Vice President of Education and Training, and author of the NWF guide says: ‘While there is no single solution to childhood sleep deprivation, part of having a well-rested child involves trading some ‘screen time’ for ‘green time’. More play time in natural settings can help kids get a high-quality night’s sleep.

6. Assume ladybug pose

The author of Good Night Yoga: A Pose-By-Pose Bedtime Story, Mariam Gates says that a relaxing yoga session before going to bed is a reset button for families.

Miriam Gates, a woman with master’s degree in education from Harvard says:  “We have to teach our kids it’s okay to be disappointed. It’s okay to be sad, angry, happy, proud, excited. All of that is part of this human existence. But we need to be able, at the end of each day, with all those swirling experiences and emotions, to understand that we get to reset.”

7. Rethink your night light approach

As i previously mentioned, computer screens, TV, phones and even regular bulbs emit blue light which our body percives like sunlight. Many studies suggest us not to use gadgets before sleeping because they supress the release of melatonin which tells our body it’s almost time for bed. Moreover, melatonin is vital for our health, and low levels can cause many serious health problems like increase risk of cancer, obesity, heart disease and impaired immune function.

Here are a couple of inexpensive tips for filtering out the blue light in the evening without givin up our screens.

A Himalayan salt lamp is a good option because it emits orange-yellow light instead of blue. The best solution is to sleep i completely dark room. Another option is to use a night light with a timer that turns off after 30 or 60 minutes

8. Visit your friendly neighborhood pediatric chiropractor

When my babies were restless, I found that taking them in for a chiropractic adjustment usually had two effects:

Poop explosion.

Deep sleep.

These effects usually happend before I got them home fromtheir appointment. Now I have happy children during the day and night.

Chiropractic care has a calming effect on the Central Nervous System.

The International Research And Philosophy Symposium held at Sherman College of Straight Chiropractic presented a study which found that Chiropractic adjustments have a positive effect on the Central Nervous System, specifically on the four primary frequencies of brain function.

Brain function is measured on four primary frequencies: Beta, Alpha, Theta and Delta. Beta waves represent the active, busy brain, Alpha waves reflect the meditative, relaxing healing mode,Theta waves reflect light sleep, relaxation and conceptual development and Delta waves represent the brain activity during deep sleep, repair mode and energy storage.

9. Create a routine

Having a routine before going to bed has proven as very effective for children. Those children who follow certain routine before going to bed, fall asleep more quickly, wake less during the night and sleep for an extra hour.

10. Trim the schedule (If needed)

We should take our our kids during the day, but overscheduling can actually cause sleep problems.

If your kids have to participate in too many after-school activities, they can get amped up, pushing back dinnertime, homework time, thus they will have to go to bed late in the night. Nowadays, kids spend twice as much time in structured competitive sports, , while good old-fashioned outdoor play—the running, jumping, and catch-playing that reduces stress and helps them sleep at night—has dropped by more than half. Child psychologist Jod A. Mindell, Ph.D., coauthor of Take Charge of Your Child’s Sleep and associate director of the Sleep Center at the Children’s Hospital of Philadelphia says:  ‘If your kid never says, ‘I’m bored,’ he’s overscheduled.’

What about melatonin?

Try not to use melatonin because these strategies above mentioned have worked beautifully for my family, they are safe for your children so they are worth trying. Good Luck!

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