Best Sleep Aid For Kids (Melatonin Free!)

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure. If you’ve been looking for the best sleep aid for kids, you’ve come to the right spot! With so many options on the market, it can feel a bit overwhelming to find the right one for your children. This guide will break down the best melatonin-free sleep supplements, along with other natural remedy ideas for an overall healthy sleep routine.

Some kids naturally have trouble “turning their brain off” and relaxing before bed, leading to hours of trying to get to bed or full on sleepless nights. As a parent, it can feel so stressful and exhausting. Quality sleep plays a critical role in a child’s growth and development, so it is important to get kids into a healthy, consistent sleep routine to ensure they have enough sleep each night. Many parents turn to sleep supplements, with the go-to option being melatonin. While melatonin does tend to work, there are concerns about the use of melatonin with kids. This post will provide you with more options to help your little ones go to bed naturally. Keep reading to learn about some of the downsides to melatonin and recommendations for melatonin-free sleep supplements!

How Much Sleep Does My Child Need?

The sleep requirements vary depending on your child’s age, with younger children needing more sleep! Here are the general guidelines for how much sleep your little one should be getting: 1-2 Years Old: 11 to 14 hours per 24 hours (including naps) 3-5 Years Old: 10 to 13 hours per 24 hours (including naps) 6-12 Years Old: 9 to 12 hours per 24 hours 13-18 Years Old: 8 to 10 hours per 24 hours If your child does not get the proper amount of sleep due to trouble falling asleep or staying asleep, it could be a good idea to look into a sleep aid for kids without melatonin.

What Are Some Common Sleep Problems Children Have?

If you find yourself constantly wondering, “why can’t my child fall asleep?” just know you are not alone! Throughout the years children can experience many issues around sleep, depending on multiple factors. A few of the common sleep problems children experience include:

• Insomnia
• Bedwetting
• Sleep apnea
• Issues related to jet lag
• Nightmares/night terrors
• Restlessness/ restless leg syndrome
• ADHD (attention deficit hyperactivity disorder)
• Circadian Rhythm sleep disorders
• Behavioral problems

Some sleep problems are more serious and may involve underlying health conditions that need medical help. However, many sleep issues can be corrected with the temporary assistance from a non melatonin sleep aid and changes to nighttime routines. Talk to your child’s pediatrician or sleep expert to find the best ways to go about adding in a dietary supplement.

How Do Natural Sleep Aids Help Improve Kids’ Sleep?

Natural sleep aids for kids use herbs, vitamins, and/or minerals to help calm the child’s mind and body, promoting relaxation. Winding down before bedtime is key to a good night’s sleep, but sometimes kids just need a little extra help! Supplements such as Hiya’s Bedtime Vitamin can be a great solution to the rambunctious evening energy and racing mind, allowing your little one to feel at ease and ready for bed. I specifically highlight Hiya’s since it is my personal favorite, with no sugar added, no melatonin, Non-GMO ingredients, and designed specifically with kids in mind. Even the bottle itself is made to be decorated with stickers! You can find more details on Hiya, as well as other great sleep supplement brands later in this post.

What Is Melatonin?

Melatonin is a hormone that your body naturally produces to regulate the sleep-wake cycle. The brain’s pineal gland produces this sleep hormone to signal to the body that it is time for sleep, making you feel tired as it gets dark outside. Melatonin promotes calmness and helps you fall asleep faster and sleep soundly. (source).

Is Melatonin Safe For Kids?

Medical evidence shows that melatonin supplements are safe for kids when given the proper dosage for age and size, under parental supervision. The American Academy of Pediatrics encourages chatting with your child’s pediatrician or healthcare professional before starting a new supplement like melatonin. If your child is taking other medications there could be potential interactions. Additionally, since the Food and Drug Administration doesn’t regulate dietary supplements, there is still a gray area when it comes to melatonin and safety for kids. Additionally, it is important to note that there is little information available around the long-term effects of melatonin supplementation in children. It’s possible that long-term use could impact the body’s natural hormone development, interfering with not only the production of melatonin but possibly other hormones, as well (source). It may also lead to daytime drowsiness. Which is why, melatonin is not a good long term or permanent solution for better sleep. Personally, when looking for over the counter sleep aids for children, I would want a melatonin free sleep aid for my kids. Note: No matter what supplement you use, please always keep the supplement out of reach of children to avoid accidental ingestion. If melatonin poisoning occurs, call the poison control center immediately.

How Much Melatonin Can Kids Have?

The melatonin dosage will depend on a few factors such as your child’s age, but it is always best to start out with a low dose first. This is usually around 0.5mg to 1mg of melatonin given to your kid 30-45 minutes before bed. Older children may be able to take a higher dose, from 3mg to 6mg of over the counter melatonin. Keep in mind that many adults are also able to benefit from a similar dosage, so most kids likely won’t need the highest dosage.

Potential Side Effects, Risks And Concerns Associated With Melatonin Use In Children

Melatonin supplement side effects reported in children include:

• Drowsiness/sleepiness
• Increased risk of bedwetting
• Agitation
• Dizziness
• Headaches
• Increased alertness (in some cases, melatonin causes the opposite effect)
• High blood pressure (can worsen blood pressure for those taking blood pressure medications)

Most of the known side effects with children are mild, but as mentioned previously there are unknown long-term effects and concerns. The main concern being the potential impact on the body’s natural ability to produce this hormone itself resulting in low melatonin levels. Additionally, over the past decade there has been a rise in accidental overdosing and calls to poison control for children, so it is important to be aware of possible complications.

Best Melatonin Free Sleep Aids For Kids

Other Natural Remedies For Better Sleep In Kids 

There are a few other supplements to help kids sleep, including different vitamins and essential oils! Here are some of the most common options when it comes to natural alternatives to melatonin for kids:

Magnesium

Another non melatonin sleep aid for kids is magnesium! Magnesium can be extremely helpful in promoting better sleep quality. It aids in stress management and can naturally quiet the mind and calm the body. I love this topical roll-on Magnesium Sleep Balm to ease hyperactivity and improve sleep.

Lavender And Other Essential Oils For Sleep

Essential oils can create a calm environment for your little one. Place a few drops in a diffuser or humidifier, or rub on their chest, back, or feet with a carrier oil such as coconut oil. Here are a few of the best kid-friendly essential oils for sleep: Lavender: Lavender calms the nervous system and promotes a longer, deeper sleep, making it the best sleep aid for anxious kids. I love this Lavender Sleep Balm which includes organic lavender essential oil. Frankincense: This essential oil relieves stress and promotes relaxation, allowing for deep sleep and combating insomnia. Chamomile: Chamomile could be considered the best natural sleep aid for kids. Using it in essential oil form is soothing and relaxing, applied topically or in a diffuser. Vetiver: Vetiver has a natural sedative property to gently relieve stress and tension, and alleviate insomnia. It provides a peaceful sleep, allowing the brain to calm down. Bergamot: Bergamot is a great essential oil to use before bedtime, as it relaxes the mind and body for a sound sleep.

Herbs For Sleep

There are many herbal alternatives to melatonin for sleep that you can give to kids. Herbs have been shown to promote more quality sleep, not only helping children fall asleep but also sleep more sound and deep. Some of the best herbs for sleep aid for kids include chamomile, peppermint, lemon balm, and lavender. They can be given to kids in herbal teas before bed.

Reducing Screen Time

If your child has access to screen time before bed, consider reducing this or creating a new nighttime routine away from screens. Blue light from screens can disrupt the normal circadian rhythm and cause disruptions in a child’s sleep. The content can also stir up the kid’s mind, leaving them more awake than sleepy. It is best to be away from screens at least an hour before bedtime. Try incorporating other activities such as reading, puzzles, drawing, or playtime.

Establishing A Consistent Sleep Routine

Kids tend to thrive with routine, so implementing a consistent sleep schedule and healthy sleep habits can be extremely beneficial if your child has been having trouble with falling or staying asleep. This might look different for each kid, including activities and practices such as a warm bath, story time, and lights out at the same time each night.

Creating A Sleep-Conducive Environment

Set your child up for success by creating a sleep-conducive environment for them. Again, this will be dependent on your child’s needs but consider getting a white noise machine, providing them with a nightlight in their room, and keeping things quiet and calm in the house leading up to and after bedtime.

Foods That Promote Sleep

There are many foods that promote, and disrupt, sleep. Some foods naturally contain melatonin which won’t affect a child in the same way a supplement would, yet can help with sleep! It is a great replacement for melatonin supplements. These foods include dark cherries, fish, and nuts. Bananas are another great option, with both tryptophan and melatonin. A warm glass of milk before bed can be helpful, too! Just make sure to have them drink it about an hour before bed so they have time to go potty before falling asleep.

Relaxation Techniques And Mindfulness Exercises For Kids

Adding relaxation and mindfulness practices into your child’s nighttime routine can be a great way to calm them down! Exercises include deep breathing, gentle yoga, massage, and squeezing (tensing) areas of the body then releasing. You can also incorporate activities earlier in the day with physical activity such as going on nature walks, sports, and more. For more extreme cases behavioral techniques may be helpful. Cognitive behavioral therapy has been known to improve long-term sleep issues such as insomnia by adjusting your child’s behavior before bed and implementing proper sleep hygiene.

FAQs

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Final Thoughts

With the uncertainty of long-term usage of melatonin and the reliance it can create, natural sleep supplements without melatonin seems to be a much better approach! I hope that this guide has helped you decide on the best non melatonin sleep aid for your child, as well as inspire you to try out additional remedies and practices. In combination, all natural sleep aid for kids and consistent night routines can provide your child with the restful sleep that they need to grow and develop!