Here are Natural Sleep Remedies for Toddlers That Actually Work
“How can I help my toddler sleep naturally?” It’s a question we’ve received many times from our readers. If you’re a parent facing bedtime battles, rest assured – you’re not alone. Toddlers often resist sleep due to developmental changes, overstimulation, or inconsistent routines.
Fortunately, there are simple and safe solutions. Natural sleep aids for toddlers can promote restful sleep without the need for medications, which can often be harmful to young children.
Today, we’re sharing 6 science-backed, self-tested natural sleep remedies that have helped us countless times our toddler included sleep better.
Why Toddlers Struggle with Sleep?
Toddlers (ages 1–3) need 11–14 hours of sleep per day, including naps, according to the American Academy of Pediatrics (2020). However, factors like separation anxiety, screen time, or irregular schedules can disrupt sleep.
Also, a lack of physical activity is a major – and often underestimated – factor. As a mom to a very active child, I can honestly say this is the number one reason many toddlers struggle with sleep. Toddlers need at least 180 minutes of physical activity each day, and let’s be real – most of them probably don’t get that much movement. They’re often told to sit still, whether at home, in preschool, kindergarten, or school.
That’s why natural sleep aids for kids work best when they also support physical needs – by calming the nervous system, regulating circadian rhythms, and creating a soothing bedtime environment.
What can I give my toddler to help go to sleep?
We often receive common questions from our readers, like: “What can I give my toddler to help them sleep?” and “What drinks help toddlers sleep?”
Below, we’re sharing 6 remedies that we’ve personally tested at home – , and they worked great for us.
1. Physical Exercise
Our number one is physical exercise.
What is it?
Structured or unstructured physical activity during the day—like running, dancing, or outdoor play—can significantly improve sleep. I say this over and over again: a child who isn’t physically tired simply won’t be able to sleep well.
We have several posts with fun and simple physical activity ideas to help your toddler reach the recommended 180 minutes of movement per day.
How to do it?
Let your toddler get at least 120 minutes of aerobic exercise each day—activities like walks, park visits, obstacle courses, or dancing to music. The more, the better! Let them run, play, and wear themselves out. Aerobic activity isn’t just great for toddlers—it helps us parents stay young and fit, too.
In addition, aim for 60 minutes of muscle- and bone-strengthening activities daily, such as climbing, jumping, gymnastics, or playing on the playground.
Just remember to avoid vigorous exercise 2–3 hours before bedtime to prevent overstimulation.
Instead, pair their evening wind-down with calming activities like gentle stretching or kids’ yoga to help them transition into a restful night.
How it helps?
A 2023 study in Pediatrics found that regular physical activity in toddlers improves sleep duration and quality by expending energy and regulating circadian rhythms. Exercise reduces cortisol (stress hormone) levels, aiding relaxation.
2. Oatmeal
Well, feeling sleeping after a warm bowl of oatmeal with butter? You’re not alone. Several studies show that eating carbohydrates before bedtime can boost serotonin levels and improve your sleep quality.
How it helps?
Serotonin is a key brain chemical that helps your child feel calm, relaxed, and ready for sleep. It not only makes it easier to fall asleep but also helps prevent those middle-of-the-night wakeups filled with worry or restlessness.
Interestingly, what your toddler eats can affect how much serotonin their brain produces. Over 30 years ago, researchers at MIT discovered a link between carbohydrate intake (excluding fructose) and serotonin production. Here’s how it works:
When your child eats carbohydrates, their body releases insulin. That insulin helps tryptophan, an amino acid, enter the brain. Once inside, tryptophan is turned into serotonin through a natural process.
However, if too much protein is eaten along with the carbs, it can block this effect. So, for bedtime snacks, small portions of mostly carbohydrates (like oatmeal, banana, or whole-grain toast) work best for encouraging healthy serotonin levels and better sleep.
How to do it?
Try this good old oatmeal recipe before bedtime – it’s a simple, soothing remedy that can work wonders for sleepless nights. It’s gentle enough for babies who’ve started eating solid foods and comforting enough to help your toddler wind down before bed.
3. Lemon Balm Tea
Lemon balm (Melissa officinalis) is a gentle herb with calming properties, often used as a natural sleep aid for kids.
How it helps
Several studies found lemon balm has anxiolytic (anxiety-reducing) effects, promoting relaxation and sleep. Its mild sedative properties soothe toddlers without heavy sedation.
How to use
You can prepare a mild tea from fresh or dried lemon balm leaves.
You can offer 1–2 oz, 30 minutes before bedtime to your toddler, after consulting a pediatrician. Lemon balm tea is safe in small amounts for toddlers over 1 year old.
However, always consult your pediatrician before offering herbal teas, especially if your child is on medication. Avoid large quantities, as it may cause mild drowsiness or digestive discomfort.
Gentle Lemon Balm Tea for Toddlers
Lemon Balm tea for toddlers
Ingredients
- ½ teaspoon dried or few fresh lemon balm leaves
- 10 oz hot water (300 ml water)
- Optional: ½ teaspoon honey, water (for dilution)
4. Warm Milk with Honey
A classic bedtime drink, warm milk with a touch of honey is a comforting natural sleep remedy for toddlers.
How it helps
Milk contains tryptophan, an amino acid that boosts serotonin and melatonin production, regulating sleep. Honey provides a small glucose boost, stabilizing blood sugar to prevent nighttime waking.
5. Chamomile Tea
Chamomile (Matricaria chamomilla) is a mild herbal tea known as a natural sleep aid for kids.
How it helps
Studies show chamomile’s apigenin binds to GABA receptors, promoting relaxation and sleep. It’s gentle and widely used for children.
How to use
Steep ½ tsp dried chamomile flowers in 8 oz hot water for 5 minutes. Strain and cool.
You can offer 1–2 oz, 30 minutes before bedtime to your toddler, after consulting a pediatrician. Chamomile tea is safe in small amounts for toddlers over 1 year old, but always consult a pediatrician. Rare allergic reactions may occur in those sensitive to ragweed.
6. Bedtime Routine with Lavender Aromatherapy
A consistent bedtime routine paired with lavender essential oil diffusion is a powerful natural sleep remedy for toddlers.
How it helps
Studies found that lavender aromatherapy increases blood melatonin levels significantly in the total population after the intervention with aromatherapy. Lavender aromatherapy reduces anxiety and improves sleep quality in children by calming the nervous system.
How to use
You can start with diffusing 1-2 drops of pure lavender essential oil (Lavandula angustifolia) in a child-safe diffuser. This can help create a calm and soothing environment before bedtime. Run the diffuser for about 30 minutes in your toddler’s bedroom before sleep. To enhance the calming effect, pair it with a gentle bedtime routine – like a warm bath, a quiet story, dimmed lights, and plenty of cuddles.
Make sure to use only high-quality, pure lavender oil that’s safe for children. Avoid applying it directly to your toddler’s skin, and always keep the diffuser out of reach. If your child shows any signs of sensitivity, like coughing or skin irritation, stop use and ventilate the room.
How can I help my toddler sleep naturally?
We hope these simple natural remedies help you and your toddler enjoy more peaceful, restful nights. A consistent bedtime routine is key to supporting your child’s natural circadian rhythm and building healthy sleep habits.
Also, don’t forget to limit screen time – avoid screens for at least 2 hours before bed, as blue light can suppress melatonin, the hormone that helps with sleep (Journal of Pediatric Nursing, 2019).
Make sure to create a sleep-friendly environment, use blackout curtains and keep your toddler’s bedroom cool and comfortable.
And most importantly, always consult your pediatrician before introducing any herbal remedies like lemon balm or chamomile, especially if your child is taking medication or has specific health needs.
Disclaimer: This blog post is for informational purposes only. I am not a medical professional. Consult a pediatrician before using any remedies, especially herbal teas or essential oils, to ensure they are safe for your toddler. Perform allergy tests and follow age-appropriate guidelines. These remedies are not a substitute for professional medical advice.
