5 HOLISTIC SLEEP HACKS FOR KIDS
Transform Your Child's Chaotic Bedtime Routine into a Peaceful Drift to Dreamland with These Simple, Effective Tips
ANA-MARIA TEMPLE
2024
Quantum University Alumnus
GEORGE FARAH
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We all know that getting our little ones to sleep is sometimes like trying to herd cats—except these cats are full of endless energy and mysteriously resistant to the Sandman’s charm. If your bedtime routine is more like mine, more chaotic than calming, it’s time to break out the secret weapons. I'm talking about holistic sleep hacks that can turn your child’s bedtime circus into a peaceful drift off to dreamland. And no, I’m not suggesting you play white noise of cats purring... though, come to think of it, that might not be a bad idea. Here are five holistic sleep hacks for kids that are not only effective but might also give you a good chuckle as you see them in action.
1. The Magical Bedtime Meditation
Who said meditation is just for stressed-out adults? Kids can benefit from this practice too! Picture this: your child lying in bed, eyes closed, as you guide them through a magical journey. Maybe they’re riding on a soft, fluffy cloud or floating down a gentle river on a leaf, accompanied by a snoring bunny (hey, we’re going for relaxation here!).
Start with a simple body scan: “Can you feel your toes? Wiggle them. Now let them get sleepy...” Work your way up the body, and before you know it, your little one will be in la-la land.
Don’t be surprised if you hear, “Mom, can we meditate again tonight?” It’s like storytelling with a side of zen.
Pro tip: If your child isn’t quite ready to go full yogi, you can use meditation apps designed for kids, like Moshi or The Tapping Solution App . These apps have short, sweet, and super sleepy meditations perfect for calming a racing mind.
Get 50% off the Tapping Meditation App subscription Here.
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2. The Lavender Lullaby
Essential oils have been around for centuries, and it turns out, they’re pretty good at getting kids to snooze, too. Lavender oil, in particular, is the MVP of bedtime. It’s like the Tom Brady of essential oils—except with less controversy and more sleep benefits.
Here’s how to make your own Lavender Lullaby:
Mix a few drops of lavender essential oil with water in a spray bottle - I call it magic pillow spray. (can be used to deter monsters from closets, and sneaky creatures from under the bed)
Lightly spritz it on your child’s pillow or bedding before they hop in bed. (or closet, or under the bed)
For added effect, rub a diluted drop or two on the bottoms of their feet.
Before long, your child will associate the scent with bedtime, which is an olfactory cue that it’s time to wind down.
Ana-Maria Temple
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3. Chamomile Tea Party
What’s more soothing than a bedtime tea party? (Minus the dolls and stuffed animals, of course. They’re already asleep.) Chamomile tea has been the go-to remedy for restlessness since... well, since forever. It’s like nature’s melatonin, but with a more floral vibe.
Chamomile tea is gentle enough for kids and helps them relax. Brew a cup of diluted tea, let it cool, and add a little honey for sweetness (if your child is over one year old—because, you know, honey and babies don’t mix). Make it a special ritual, complete with tiny teacups if you’re feeling fancy.
Watch as your child sips their way to sleepy town. Just be prepared for the adorable “Can we have tea every night?” request.
Other Teas that make kids sleepy: lemon balm, peppermint.
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4. The Banana Bedtime Snack
Here’s a hack you probably didn’t see coming: a banana. Yes, that’s right. Bananas are rich in magnesium and potassium, two minerals that help relax muscles and promote a good night’s sleep. Plus, bananas contain tryptophan, an amino acid that gets converted into serotonin and melatonin in the brain—the dynamic duo of sleep hormones.
Keep it simple: slice up half a banana and pair it with a handful of nuts (if your child isn’t allergic) for a little protein boost. This snack is sweet, satisfying, and won’t keep your kiddo up like a sugary treat might. Think of it as nature’s bedtime candy bar, minus the sugar rush and tooth decay.
5. The Power of Routine and Supplements
No bedtime hack would be complete without a mention of routine. Kids thrive on routine—it’s their security blanket.
Start routines at dinner time by dimming the lights. There is no reason to have all the LED lights at full blast since they emit blue light, which lowers our natural production of melatonin.
No screens after dinner. No electronic devices in bedrooms. No Alexa in children’s bedrooms since it emits WiFi which can disrupt melatonin production in sensitive children.
Couple bath time routines after dinner with Espom salt which contain magnesium. Magnesium is like a bedtime superhero, helping to calm the nervous system and relax muscles.
There are other types of magnesium, and the one I recommend for sleep is magnesium glycinate. It comes in liquid, powders, gummies. There are even lotions that you can massage into your child’s skin as part of the bedtime routine.
Ana-Maria Temple
The holistic baby manual
Sweet Dreams Are Made of This...
There you have it—five holistic sleep hacks that can transform your child’s bedtime from chaotic to calming. With a little meditation, some lavender magic, a chamomile tea party, a banana snack, and a sprinkle of magnesium, you’ll be well on your way to peaceful nights and refreshed mornings.
And who knows? You might even find yourself adopting some of these hacks for your own bedtime. After all, sweet dreams aren’t just for kids!
For more tips and ideas checkout my Bestselling Book: Healthy Kids in an Unhealthy World.
Sweet dreams, Dr T.
