When babies and kids sleep well, life’s better for the whole family. Restful sleep is a foundation of physical and mental wellbeing - for happy and healthy kids.
Our Naturopath Rebecca shares easy diet and lifestyle tips to optimise settled sleep for littlies, and her top picks for the best baby and kids natural sleep support - for easy bedtimes and less grumpy days.
Why is sleep so important for little ones?
Sleep is a time for restoration of body and mind. It’s when cells regenerate and growth occurs, it’s also when memories are consolidated, so it’s key for learning too. Research shows (and parents will agree) that babies and kids who have healthy sleep have positive behavioral and emotional outcomes too.
Benefits of sleeping well:
- Better emotional resilience – for fewer ‘melt-downs’
- Easier to focus - which helps with learning
- Behavioral benefits – they're easier to manage, great for homelife harmony
A wind-down ritual
Having a bedtime wind-down ritual helps create activities that signal to the brain that it’s time to relax and settle down for the evening. The best choice will depend on your child’s individual personality and preferences, here are some ideas for wind-down rituals that research has shown to support healthy levels of our natural sleep hormone - so they drop off easily.
Science based wind down:
- Dim the lights, especially LED bulbs
- Consider deep breathing or kids sleep meditation – apps and videos can be helpful
- Try a white noise machine for babies
- Try some relaxing essential oils for sleep – more ideas below
Essential oils for relaxation
Arguably the best uses for essential oils are for supporting sleep and relaxation. Certain essential oils create a calm and relaxing environment, very useful for bedtime wind down. Coupled with this, the scent of calming essential oils is a fantastic way to create a signal that it’s wind-down time. For babies, there are also sleepy time bath and massage products that contain relaxing essential oils that can enhance a calm atmosphere during wind-down time. They’re formulated using essential oils that are suitable for babies and kids’ sensitive skin, so you can be confident you’ve got the right product for your little one - you’ll find them in our Baby’s Sleep category.
Relaxing essential oils for babies & kids
Calming essential oils suitable for babies and kids:
How much sleep do babies and kids need?
Research links a consistent routine with better sleep for babies and kids. A practical way to set sleep routines for good sleep is sticking to age-appropriate bedtimes, based on how many hours of sleep they need for their age. Littles need more sleep than adults, here’s a guide based on Aotearoa health guidelines:
Sleep needs based on age:
- Newborns = 14-17 hours
- Toddlers = 11-14 hours
- School age kids = 9-11 hours
- Teens = 8-10 hours
Morning sunlight
Our circadian rhythms are tied in with light and morning sun exposure plays a big part for balanced sleep rhythms – so kids feel sleepy at night and active in daytime. Stepping outside for some morning sunshine is another way to optimise their sleep wake cycle.
For kids - wear them out?
Is that a thing? Turns out there’s some science behind this old favourite - tiring them out with physical activity so they sleep better. Studies show that exercise improves sleep – both getting to sleep and staying asleep. Moderate exercise for 30 minutes per day saw the best results. So, getting outside in the sunlight for active time is a great investment in a good night’s sleep later on.
For babies - could it be colic?
If your baby has trouble settling and shows signs of distress without an obvious reason, it may be worth talking to their doctor about whether it could be colic. Crying inconsolably, bloating, gassiness and lifting their knees to their chest are other signs, it typically begins at around 3-4 weeks old. There are also natural supplements to soothe little tummies, like drops, powders and tonics to support a calm and settled baby. They support a calm digestive tract, as well as soothe baby’s nerves.
|
Nutrients for sleep
We need certain nutrients for quality sleep. A balanced, wholefood diet helps supply little bodies with the nutrients they need to make sleepy hormones for deep sleep. Below is a list of nutrients the body needs to make our sleep hormones along with some good food sources.
Nutrients for sleepy hormones:
- Folate/Folic acid – green leafy veggies, beans, and whole grains
- Vitamin B6 – bananas, green leafy veggies, and potatoes
- Magnesium – nuts, green leafy veggies, lentils
- Zinc – wholegrains, red meat, chickpeas
- Protein – meat, eggs, and soybeans
You’ll see some foods feature in more than one list, so try and include these daily if possible. Plenty of fruit, veggies, nuts, seeds, legumes, wholegrains and good quality protein help supply these nutrients. Looking for ways to help your breastfed baby with healthy sleep? Include these foods in your diet too.
Got a picky eater on your hands?
If you have a fussy eater in the house, it can be a challenge to ensure they're getting all the nutrients they need to sleep well, so you may like to consider a kid’s multivitamin. They can help fill nutritional gaps and they come in delicious chewables and gummies, so yummy that they’re easily accepted by even the pickiest. Kids superfood smoothie powders are also a useful option - you’ll find these along with kid's multivitamins in our Kids Daily Wellness section.
|
Naturopath top picks
Natural supplements can be useful if you have a little one who struggles to settle or wakes frequently, here are my top picks for healthy sleep patterns and calm bedtimes.
Calmness for all ages – Kiwiherb Kids Calm
Suitable for newborns and all the way into adulthood, this Chamomile liquid is a consistent winner with parents. Chamomile is a carminative herb – meaning it works to calm the nervous system while also supporting a settled tummy. The vagus nerve closely links the nervous and digestive system – this link is why some people get a ‘nervous tummy’. As well as supporting a settled bedtime, this herbal liquid is great at any time of day. It’s flavoured with natural strawberry and blackcurrant flavours, so administering it is fuss free.
|
For nighttime wakers – Clinicians Kids Peaceful Dreams
This is ideal for kids who wake in the night as well as kids who struggle to settle at bedtime. This expertly blended formula has synergistic nutrients and herbs to support getting to sleep and staying asleep. It features magnesium to calm a busy mind at bedtime as well as support for kids that wake during the night. It also has the all-important Vitamin B6 and tryptophan (an important amino acid) to support the body’s natural production of sleep chemicals. Combined with calming bedtime herbs Lemon Balm and Linden, you have a winning formula. Suitable for ages three years and up.
|
For busy minds at night – The Good Vitamin Co Kids Good Magnesium Calm Down
Got a little one who tends to have a busy mind at night or has trouble switching off? Magnesium is particularly useful for this. As one of the key sleep nutrients, it supports healthy sleep on multiple levels, including dropping off to sleep easily and sleeping through the night. These gummies have magnesium citrate, a bioavailable (easy to absorb and retain) form of this crucial sleep and relaxation mineral. Suitable from age two, and parents can take them too. These banana gummies are yummy, which makes them a breeze to give.
|
For the wind-down ritual – Absolute Essential Sleep Easy
This relaxing essential oil blend was developed especially for babies and kids – but it’s also great for the whole family. To create a calm atmosphere during wind down time, add four drops to a diffuser or a vaporiser, (this will also make your house smell delicious). Try adding a few drops to the bath or onto the inside of their pillow slip. It’s also handy to have on hand if they wake from nightmares to help them relax easily back into sleep. There are plenty of ways to support little one’s sleep, it’s important for the whole family because when small people sleep well, the big people are happy too.
|
|
Always read the label and use as directed. Vitamins and minerals are supplementary to and not a replacement for a balanced diet. If symptoms persist, see your healthcare professional.
- Kiwiherb, Phytomed, Auckland
- Clinicians (Douglas), Auckland
- The Good Vitamin Co, Auckland
- Absolute Essentials, Muriwai
TAPS PP9295