9 Natural Sleep Remedies for Teenage Kids

Sources:

Avoid sleeping pills for children with insomnia
https://aasm.org/resources/pdf/choosingwisely-sleepaids-children-insomnia.pdf

Medications often prescribed for children and teens with sleep problems,
https://sleepeducation.org/medications-prescribed-children-teens-sleep-problems/

#1 Melatonin

Melatonin: What You Need To Know
https://nccih.nih.gov/health/melatonin

Health Advisory: Melatonin Use in Children and Adolescents
https://aasm.org/advocacy/position-statements/melatonin-use-in-children-and-adolescents-health-advisory/

#2 Valerian Root Extract

Valerian
https://www.mountsinai.org/health-library/herb/valerian

Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and
Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec:25:2515690X20967323.
https://pubmed.ncbi.nlm.nih.gov/33086877/

#3 Lavender Essential Oils

What are the health benefits and risks of lavender?
https://www.medicalnewstoday.com/articles/265922

The effect of lavender on stress in individuals: A systematic review and meta-analysis
Complementary Therapies in Medicine
Volume 68, September 2022, 102832
https://www.sciencedirect.com/science/article/pii/S0965229922000346

Effects of lavender on anxiety: A systematic review and meta-analysis
Phytomedicine Volume 65, December 2019, 153099
https://www.sciencedirect.com/science/article/pii/S0944711319303411

The Effect of Lavender on Sleep Quality in Individuals Without Insomnia
A Systematic Review
Holistic Nursing Practice 36(4):p 223-231, July/August 2022
https://pubmed.ncbi.nlm.nih.gov/35708558/

#4 Music Therapy

Music and Sleep, 2023, Sleepfoundation.org
https://www.sleepfoundation.org/noise-and-sleep/music

The Effect of Music on the Human Stress Response. PLOS ONE, 2013, volume 8, issue 8, e70156.
http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0070156

Music Therapy as a Potential Intervention for Sleep Improvement
Nat Sci Sleep. 2020; 12: 1–9.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6954684/

Can music improve sleep quality in adults with primary insomnia? A systematic review and network meta-analysis. International Journal of Nursing Studies, 2018, volume 77, pages 189-196.
https://www.sciencedirect.com/science/article/pii/S0020748917302432

#5 Physical activity

The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review
Cureus. 2023 Aug; 15(8): e43595.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10503965/

Sleep and health-related physical fitness in children and adolescents: a systematic review
Sleep Sci. 2021 Jan-Mar; 14(4): 357–365.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8776269/

#6 Light Therapy

Teenagers May Hit Sleep Goals with Bright Light Therapy, Time Management
https://www.contemporaryclinic.com/view/teenagers-may-hit-sleep-goals-with-bright-light-therapy-time-management

Light Therapy for Insomnia
https://www.webmd.com/sleep-disorders/insomnia-light-therapy

#7 White noise

Why White Noise May Help You Get Your Best Sleep Ever
https://www.healthline.com/health/sleep/why-white-noise-may-help-you-get-your-best-sleep-ever#sleep-101

Can white noise help you sleep better?
https://www.livescience.com/can-white-noise-help-you-sleep-better

The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City
https://pubmed.ncbi.nlm.nih.gov/34049045/

#8 Sleep Restriction

What is sleep restriction therapy, and how does it work?
https://www.medicalnewstoday.com/articles/sleep-restriction-therapy

#9 Get a Pet

Study demonstrates stress reduction benefits from petting dogs, cats, 2019, WSU Insider
https://news.wsu.edu/press-release/2019/07/15/study-demonstrates-stress-reduction-benefits-petting-dogs-cats/

The Power of Pets, 2018, NIH News in Health
https://newsinhealth.nih.gov/2018/02/power-pets

Aquariums deliver health and wellbeing benefits, 2015, ScienceDaily
https://www.sciencedaily.com/releases/2015/07/150729215632.htm