Natural Sleep Remedies for Teenage Kids Worth a Try
By Jason Wooden, PhD | October 12, 2024
In this article, we talk about:
Why parents are turning to natural remedies to help their teens sleep
Interest in natural sleeping aids continues to grow, especially for those who want to avoid the downsides of sleeping pills and other medications. So, it’s no surprise you’re curious about natural remedies for teenage kids.
Prescription and over-the-counter sleeping meds are powerful but they come with all sorts of unwanted problems.
The list includes sleeping pill hangover, drug dependence, withdrawal symptoms, and rebound insomnia.
Also, there’s currently no sleep medications approved by FDA for adolescents under age 16.
In certain situations, a may sometimes prescribe medications to help kids sleep. However, it’s generally recommended sleep meds be used with caution, on a short-term basis, and not as the first treatment option.
So, what’s one to do to help a teen without meds?
Fortunately, there are some natural sleep remedies worth a try to get a struggling teenager back on track without the downsides of sleeping pills.
Natural sleep remedies for teenage kids worth a try
Herbal preparations have been used as an insomnia remedy for millennia dating back to ancient Greece and Egypt. Many natural remedies help reduce stress and anxiety which make it harder to sleep.
Some may directly affect hormones involved in the body’s sleep-wake cycle.
Below, you’ll find listed a variety of natural remedies tested in studies that may help get a sleep-deprived teen back on track.
Keep in mind natural supplements don’t go through the same testing as prescription or over-the-counter meds. This makes it important to seek advice from a specialist.
Also, it’s a good idea to check with a doctor, especially if a teen is dealing with specific health challenges and taking other medications. They can also check for underlying issues that cause insomnia.
An alternative medicine practitioner such as an herbalist or naturopathic physician can advise you on dosing, possible safety issues, and recommend a brand to use. They can also suggest over natural actives or combinations that may be helpful based on their experience.
Finally, not all of the remedies listed are things you “take”. Some are simply things shown by research you can “do” to improve sleep.
Depending on the specific sleep issues a teen is struggling with, natural remedies that can help include:
#1
Melatonin
Melatonin is a hormone that helps control the sleep-wake cycle. It’s one of the most commonly used natural sleeping aids.
An American Academy of Sleep Medicine survey found that 30% of parents give melatonin to their teens.
Despite the popularity, it’s recommended that parents check with a doctor before giving melatonin supplements to children.
Availability: pill
Learn more:
Melatonin for sleep disorders for kids (Medicines for Children)
Melatonin: What You Need To Know (US National Center for Complementary and Integrative Health)
Health Advisory: Melatonin Use in Children and Adolescents (American Academy of Sleep Medicine)
#2
Valerian Root Extract
Valerian is thought to have a calming effect on the nervous system and anxiety. Although it hasn’t been directly tested with kids, studies suggest valerian may help with insomnia for some individuals.
Like other natural actives, it’s recommended you check with a doctor and alternative medicine specialist before using it.
Availability: extract, capsules
Learn more:
Valerian Fact Sheet (US NIH)
Valerian for Insomnia (School of Medicine at Mount Sinai)
#3
Lavender Essential Oils
Lavender has been shown to be helpful for stress and anxiety, two major sleep killers. Studies suggest it may be helpful for sleep.
Availability: oil
Learn more:
Lavender and its benefits on mood, sleep (MedicalNewsToday)
Aromatherapy for Children (Children’s Hospital of Philadelphia)
#4
Chamomile
Chamomile is considered to be a mild sedative that exerts calming effects on the body. The dried flowers are used to reduce anxiety and promote relaxation.
Studies have found that chamomile can help improve sleep for some individuals.
Availability: extract, tea, capsules
Learn more:
Chamomile (US National Center for Complementary and Integrative Health)
Does Chamomile Tea Make You Sleep? (sleepfoundation.org)
#5
Iron
Did you know low levels of iron have been linked to sleep issues and sleep disorders? A doctor may recommend iron supplementation for a teen with restless leg syndrome, a common medical condition which can disturb sleep due to uncomfortable urges to move your legs.
Learn more:
How To Help Children With Restless Legs Syndrome (Cleveland Clinic)
Are you missing this simple treatment for restless legs? (Harvard Health Publishing)
#6
Sleep Restriction
Spending too much time in bed can sometimes make things worse. A doctor or mental health specialist may recommend sleep restriction therapy, a technique used in cognitive behavioral therapy to treat insomnia.
The idea is the more time you spend lying awake frustrated the harder it will be to fall asleep and stay asleep. Sleep restriction therapy limits the time a person spends in bed worrying to help improve their sleep quality.
In studies, sleep restriction has been shown to help improve sleep.
And unlike sleeping pills, it’s natural, drug free, and non-habit forming.
Learn more:
What is sleep restriction therapy for insomnia? (Academy of Sleep Medicine)
Sleep Restriction Therapy: Everything You Need to Know (sleepfoundation.org)
#7
Music Therapy
Did you know studies show that music can help individuals fall asleep faster and sleep better? The right music can lower stress hormones and boost feel good hormones.
Music is low-cost, drug-free, and natural.
Avoid anything to racy. Instead, try slow rhythm songs (60 to 80 beats per minute).
Learn more:
Is listening to music better than a sleeping pill? (UC Davis Health)
#8
Exercise
Exercise promotes sleep in various ways including relieving stress, anxiety, and increasing the sleep promoting hormone melatonin. Studies show that it can help teens sleep better.
Exercise can also improve mood, another plus for a stressed and anxious teen.
Learn more:
Get Moving to Get Better Sleep (National Sleep Foundation)
Exercise for Teenagers: A Complete Guide (healthline)
#9
Light Therapy
Sunlight helps keep the body’s sleep-wake clock on schedule. You feel more alert during the day and more tired at night which makes it easier to fall asleep.
Sunlight is also a natural mood booster.
If natural daylight isn’t available, you can try a light therapy lamp. One study found that light therapy sessions in the morning could help improve teen sleep. Also, the teens were less worried and less irritable.
#10
White Noise
White noise is a sound that is played on the same frequency repeatedly such as an electric fan. It’s thought to help promote sleep by masking background noises that could arouse you.
Some people also find the drone calming.
You can try an old-fashioned household fan or a white noise machine.
#11
Get a Pet
Researchers have found that petting a cat or dog can lower stress hormones. Animals also reduce loneliness and improve mood.
These are positives that help aid the transition to sleep at bedtime.
Believe it or not, even a fish tank may be helpful for teens at night. Viewing an aquarium has been found to lower blood pressure, heart rate, and improve mood!
Learn more:
The Health and Mood-Boosting Benefits of Pets (HelpGuide.org)
The Pros and Cons of Sleeping With Your Pets (Psychology Today)
Other things that can help a teen sleep better
Natural insomnia remedies aren’t the only thing you can do to help a sleep-deprived teen.
Keep in mind habit is one of the biggest killers of sleep. Generally, we’re supposed to go to bed when sleepy and rise in the morning.
For a variety of reasons, that’s become a major challenge for many teens (and adults) in our modern society due to everyday habits that make it harder to get sleep.
This makes it important that teens follow the basic rules for restful sleep:
- keep consistent wake up & sleep times
- avoid naps
- exercise during the day
- avoid large meals, alcohol, or stimulants such as caffeine before bedtime
- maintain a regular bedtime routine
- avoid using TVs, laptops, or other electronics before sleep
- keep your bedroom dark, cool, quiet, & relaxing
It’s also worth seeing a doctor:
They can check for underlying causes of insomnia including sleep disorders like restless leg syndrome. In some cases, they may even recommend a sleep medication.
See a therapist if stress, anxiety, or depression is an ongoing issue:
There’s a powerful link between mood and sleep. Would you believe a recent survey found almost 1 in 5 teens struggle with depression?
Cognitive behavioral therapy has been found to be helpful for stress, anxiety, depression, and other mental health challenges linked to poor sleep.
11 Alarming Facts About the Teen Sleep Crisis (Teen Sleep Part 1)
9 Reasons teens struggle with sleep (Teen Sleep Part 2)
11 Things That Can Help Teens Sleep Better (Teen Sleep Part 3)
18 Things worth a try if you’re too stressed about grades to sleep
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