What Are Natural Sleep Aids For Toddlers?

Ever found yourself caught in a nighttime tug-of-war with your toddler, desperately seeking the elusive keys to the land of nod? This is a common experience for many parents, so you’re not alone. When searching for tips to make bedtime more relaxed for both you and your toddler, consider the tips we share in the next sections!

Let’s dive in!

What are Natural Sleep Aids for Toddlers?

Here’s some practical ways to improve your toddler's sleep health, the natural way:

1. Establish a Consistent Bedtime Routine: A predictable bedtime routine can help signal to your toddler that it’s time to wind down and prepare for sleep. This might include activities like reading a book, taking a warm bath, or listening to calming music.
2. Create a Relaxing Sleep Environment: Make sure your toddler’s sleep environment is conducive to sleep. This includes a comfortable mattress and bedding, as well as a dark, quiet, and cool room. Some children may also benefit from white noise machines to drown out background sounds.
3. Limit Screen Time Before Bed: The blue light emitted by screens can interfere with the body’s natural sleep-wake cycle. Try to limit your toddler’s exposure to screens (such as TVs, tablets, and smartphones) at least an hour before bedtime.
4. Encourage Physical Activity During the Day: Regular physical activity can help toddlers expend energy and promote better sleep at night. Encourage active play during the day, but avoid vigorous activities close to bedtime, as this may have the opposite effect.
5. Provide a Balanced Diet: A well-balanced diet can contribute to better sleep. Avoid giving your toddler caffeine or sugary snacks close to bedtime, as these can interfere with sleep. Instead, offer nutritious meals and snacks throughout the day.
6. Incorporate a Stuffed Animal: Some parents find that stuffed plushies can provide a sense of comfort and security for their toddlers, similar to a hug. The gentle pressure from our weighted stuffed animals, the Bearabuddies, can help soothe your child, especially if they sleep alone. To help you feel even more secure, each Bearabuddy™ has super paws that are extra snug and extra weighted.

Remember that every child is different, so it may take some trial and error to find the combination of strategies that works best for your toddler.

Next, let’s look at how much sleep your child should be getting, depending on how old they are.

How Much Sleep Should Children Be Getting?

The amount of sleep children need varies depending on their age. Here’s a general guideline for recommended sleep durations by age, supported by the American Academy of Sleep Medicine:

1. Newborns (0-3 months): Newborns typically sleep for 14-17 hours per day, although this sleep is usually in short stretches and is not consolidated into longer periods at night.
2. Infants (4-11 months): Infants in this age range generally need about 12-15 hours of sleep per day. This includes both nighttime sleep and daytime naps.
3. Toddlers (1-2 years): Toddlers typically need around 11-14 hours of sleep per day. Most toddlers will still take one or two naps during the day, but these naps may become shorter as they get older.
4. Preschoolers (3-5 years): Preschoolers generally require 10-13 hours of sleep per day. Many preschoolers will continue to nap, although some may start to outgrow their daytime naps.
5. School-Age Children (6-12 years): School-age children typically need 9-12 hours of sleep per day. As children get older, they may naturally start to require slightly less sleep, but adequate rest is still important for their overall health and development.

These are general guidelines, and individual children may have slightly different sleep needs. Also, factors such as activity level, emotional stress, and dietary intake can influence how much sleep a child requires.

Next, let’s look at how to tell if your child is sleep-deprived because they are not getting as much sleep as they need.

Signs of Sleep Deprivation in Toddlers

Here are several signs that a child may be experiencing sleep deprivation or may need more sleep:

1. Difficulty Waking Up: If your child consistently has difficulty waking up in the morning, seems groggy, or is irritable upon waking, it could be a sign that they’re not getting enough sleep and are experiencing exhaustion.
2. Frequent Moodiness or Irritability: Sleep deprivation can affect a child’s mood, leading to increased irritability, mood swings, or emotional outbursts during the day. Sleep plays a crucial role in emotional regulation, so children who are sleep-deprived may have difficulty managing their emotions. They may be more prone to meltdowns, tantrums, or emotional outbursts.
3. Hyperactivity or Restlessness: Paradoxically, some children who are sleep-deprived may exhibit hyperactive or restless behavior. This can include difficulty sitting still, fidgeting, or acting impulsively.
4. Decreased Attention Span: Lack of sleep can impair a child’s ability to concentrate and focus, leading to decreased attention span, distractibility, and difficulty staying on task.
5. Poor Performance in School: Sleep deprivation can impact cognitive function and academic performance. Children who aren’t getting enough sleep may struggle with memory, learning, and problem-solving skills, leading to declining grades or difficulty keeping up in school.
6. Increased Clumsiness or Accidents: Sleep-deprived children may be clumsier than usual and more prone to accidents or injuries. This can be due to impaired coordination and slower reaction times.
7. Physical Symptoms: Sleep deprivation can manifest in physical symptoms such as headaches, stomachaches, or general feelings of malaise. These symptoms may not have an obvious cause but can be exacerbated by lack of sleep.
8. Excessive Sleepiness During the Day: While some children may exhibit hyperactive behavior when sleep-deprived, others may become excessively sleepy during the day. They may struggle to stay awake, nod off in class or during quiet activities, or seem drowsy and lethargic.
9. Changes in Appetite: Sleep deprivation can affect appetite and eating habits. Some children may experience increased cravings for sugary or high-carbohydrate foods, while others may lose their appetite altogether.
10. Delayed Growth and Development: Chronic sleep deprivation during childhood can have long-term effects on growth and development. Children who consistently lack adequate sleep may experience delays in physical growth, cognitive development, and emotional maturity.

To avoid these effects of sleep deprivation, you may be wondering if you can use melatonin supplements to help your child sleep better. Let’s talk about this in the next section!

Is Melatonin Safe For Kids?

Melatonin is a hormone that regulates the sleep-wake cycle and is often used as a supplement to help promote sleep, including in children. There is limited research on the long-term effects of melatonin use in children, and its safety and efficacy for pediatric use are still being studied. Because of this, ensure to speak to a doctor before giving your child melatonin supplements.

If you’re looking for natural sources of melatonin, you can turn to the following foods instead:

• Tart Cherries: These are one of the few food sources of melatonin. Consider offering fresh or dried tart cherries as a snack or incorporating them into desserts or smoothies.
• Grains: Some grains, such as rice, barley, and oats, contain melatonin precursors that may help support the body’s natural production of melatonin.
• Milk: Cow’s milk and certain plant-based milk alternatives contain small amounts of melatonin. Warm milk before bedtime can also have a soothing effect, aiding in sleep.
• Grapes: In particular, red and purple grapes contain melatonin. They can be served as a snack or dessert for toddlers.

If your toddler is over 4 years old or more, you can also use kids’ weighted blankets like our Nappling. Made of 100% BCI-certified cotton, Our Nappling is a chunky-knit evenly-weighted blanket to help your toddler switch off after a long day of learning and play. Sleeping under weight is proven to help people do exactly that, by promoting the production of melatonin, which relaxes the body into a naturally deep, longer sleep.

Also, melatonin is typically found in relatively small amounts compared to other compounds like magnesium, which is more abundant in nature. Magnesium plays can help your toddler fall asleep faster and stay asleep for longer, so in the next section, let’s look at foods high in magnesium that you can offer your toddler.

Foods High In Magnesium For Toddlers

Here are some toddler-friendly foods that are high in magnesium:

1. Bananas: Bananas are a convenient and nutritious snack that are naturally high in magnesium. They’re also easy for toddlers to eat on their own.
2. Spinach: Spinach and similar leafy green vegetables are excellent sources of magnesium. You can incorporate cooked or pureed spinach into toddler-friendly dishes such as soups, sauces, or smoothies.
3. Avocado: Avocado is a creamy and nutritious food that contains magnesium, along with other essential nutrients like healthy fats and fiber. You can serve mashed avocado on toast, as a dip for veggies, or blended into smoothies.
4. Yogurt: Yogurt is a calcium-rich food that also provides magnesium. Choose plain or Greek yogurt without added sugars and serve it as a snack or part of a meal. You can also blend yogurt into smoothies or mix it with fruit for a tasty treat.
5. Oatmeal: Oatmeal is a nutritious whole grain that is high in magnesium, fiber, and other essential nutrients. Serve cooked oatmeal topped with fruit and a drizzle of honey or maple syrup for a delicious and nutritious breakfast or snack.
6. Almonds: Almonds are a nutrient-dense nut that provides magnesium, along with healthy fats, protein, and fiber. Offer whole almonds as a snack or sprinkle sliced almonds on top of yogurt, oatmeal, or salads.
7. Pumpkin Seeds: Pumpkin Seeds, also known as pepitas, are a good source of magnesium and other nutrients like zinc and iron. You can roast pumpkin seeds and offer them as a crunchy snack or sprinkle them on top of salads or yogurt.
8. Black Beans: Black Beans are a versatile legume that is rich in magnesium, protein, and fiber. Serve cooked black beans as part of a meal or puree them into dips or sauces for added nutrition.
9. Whole Grain Bread: Whole Grain Bread made from wheat, oats, or other whole grains is a good source of magnesium, fiber, and other nutrients. Serve whole grain bread as part of a balanced meal or use it to make sandwiches or toast for a toddler-friendly snack.
10. Tofu: Tofu is a plant-based protein that provides magnesium, along with other essential nutrients like calcium and iron. You can incorporate tofu into stir-fries, soups, or grilled dishes for a nutritious and versatile meal option.

Including a variety of magnesium-rich foods in your toddler’s diet can help ensure they’re getting the nutrients they need for healthy growth and development. Remember to offer a balanced diet that includes a mix of fruits, vegetables, whole grains, protein sources, and healthy fats.

In the next section, let’s look at some tell-tale signs that you need to speak to a medical professional about your child’s sleep-related challenges!

When to See a Doctor

Here are some signs that it may be time to speak to a doctor about your toddler’s sleep issues:

1. Persistent Sleep Problems: If your toddler consistently has difficulty falling asleep, staying asleep, or waking up frequently during the night, despite your efforts to establish healthy sleep habits, it may be a sign of an underlying sleep disorder or medical condition.
2. Excessive Daytime Sleepiness: If your toddler is excessively sleepy during the day, struggles to stay awake, or appears chronically tired despite getting what seems like enough sleep at night, it could indicate a sleep problem that requires further evaluation.
3. Behavioral or Developmental Concerns: Sleep issues in toddlers can sometimes be associated with behavioral or developmental concerns. If your toddler’s sleep problems are accompanied by other behavioral issues, developmental delays, or changes in mood or behavior, discuss these concerns with a healthcare professional.
4. Physical Symptoms: If your toddler experiences symptoms such as snoring, breathing pauses during sleep, bedwetting, night terrors, or unusual movements during sleep, it may indicate an underlying sleep disorder or medical condition that requires evaluation by a doctor.
5. Concerns About Safety: If you have concerns about your toddler’s safety during sleep, such as frequent falls from bed, unusual sleeping positions, or signs of distress during sleep, discuss these concerns with a healthcare professional.
6. Parental Concerns or Anxiety: If your toddler’s sleep issues are causing significant stress, anxiety, or disruption within the family, seek support from a healthcare professional who can provide guidance and reassurance.

Conclusion

While there are various natural sleep aids for toddlers, including consistent bedtime routines, creating a relaxing sleep environment, and promoting relaxation techniques, it’s essential to prioritize what works best for your child’s individual needs. Adequate sleep is vital for physical growth, cognitive development, emotional regulation, and social functioning in children.

Also, being aware of signs of sleep deprivation or sleep issues in toddlers, such as difficulty waking up, moodiness, decreased attention span, and excessive daytime sleepiness, can help you intervene early and seek appropriate guidance from healthcare professionals if necessary.