You’ve done all that sleep habits stuff to make your child go to sleep or stay asleep. Nothing worked. Now you’re desperate enough to try some natural sleep aids for children but you don’t know where to begin. There are more natural sleep aids in the stores than there are prescription sleeping pills. Here’s a fast and easy guide to 5 popular natural sleep aids for children.

1. Melatonin

What is melatonin?

It’s a hormone secreted from the pineal gland in our brain. Thought to help our bodies’ sleep-wake cycle i.e when it’s time to go to sleep and when it’s time to wake up. Melatonin decreases the time it takes to fall asleep (”sleep latency”), and may increase the duration of sleep.

Melatonin Fast Facts

The most popular natural sleep aid for helping adults with jet lag or effects of shift work Also popularly used as a sleep aid for children, more than 20 studies have shown that melatonin helps children with insomnia to fall asleep quickly Side effects: daytime drowsiness headaches, dizziness, a “heavy-head” feeling, stomach discomfort Safe with short-term use (three months or less) as concluded by the U.S. Agency for Healthcare Research and Quality (2005) Dosage should not exceed 3 milligrams and it’s not recommended by healthcare professionals to give to kids younger than 10. Being a popular OTC sleep aid, pharmaceutical grade synthetic form is available in many brands; AVOID natural forms that are basically melatonin derived from animal’s pineal glands due to possible contamination It must be noted however, nearly all studies of melatonin were on “special needs” children i.e. autism, other development disabilities, blind. Their bodies either don’t produce melatonin or do so only erratically. 15% of pediatricians still recommend melatonin as a sleep aid for children with insomnia, according to the medical journal Pediatrics (2002)

Before Using Melatonin As A Children Sleep Aid: -discuss with your pediatrician to rule out medical reasons for insomnia, such as breathing difficulties or behavioral conditions such as attention-deficit disorder – parents should first try techniques to change the child’s sleep behavior

2. Chamomile (Matricaria recutita)

What is chamomile? It’s one of nature’s oldest herbal sleep aid used for centuries. It is also one of the gentlest herbs making it so popular as a children sleep aid. The active ingredients are flavonoids namely, chrysin and apigenin, believed to reduce restlessness helping one feel more relaxed and more prepared to sleep.

It also has anti-inflammatory and anti-bacterial properties. That’s why it’s also popularly used in cases of stomach irritation. Safe for both adults and children. It does not lead to dependency and has not been shown to have any side effects. However, it may cause allergic reactions in people who have plant or pollen allergies. Most often drunk as a tea, which has a mild, pleasant flavor. Also available for internal use in capsule or tincture form Known as a ‘plant doctor’ stimulating the health of other plants, you will find it popularly combined with other herbs to make standardized herbal remedies.However, this also means you have to use with caution if your child is on other drug therapies. It may increase the effects of other sleep aids.

3. Valerian (Valeriana officinalis)

What is valerian?

A herbal sleep aid that is also one of the top 3 popular OTC sleep aids for children. Its active ingredient is still unclear therefore how it works is unclear too. Generally thought to help reduce the time to get to sleep and possibly improve sleep quality. It also eases nervous tension, muscle tension and anxiety Generally safe when taken in recommended dosages. However, high doses of valerian can cause nausea, headaches, dizziness, vivid dreams, weakened heartbeat and even paralysis. It works well in combination with other sedative herbs. Valerian and lemon balm preparation is the most popular combo sleep aid for children since a study done in Germany showed fast and significant improvement for children under 12 with restlessness or dyssomnia (sleep disorder).

4. Lemon Balm (Melissa officinalis)

What is lemon balm?

It’s an aromatic mint plant recognized by European herbalists for its ability to help induce sleep and ease nervousness. In Germany, lemon balm preparations have been approved for treatment of nervous insomnia.

It also protects the gastrointestinal tract against ulcers. Therefore, lemon balm is a popular remedy for insomnia accompanied by a nervous stomach. Taken as a tea, lemon balm is quite tasty. When used as a sleep aid for children, the dosage according to the German study are valerian and lemon balm tablets with 160 mg of valerian root dry extract and 80 mg of lemon balm leaf dry extract. It is not associated with any toxicity or side effects.

5. Passion flower (Passiflora incarnata)

What is passion flower?

This herb, used by the Aztecs as a sedative, helps relax the mind and body to induce restful sleep. The active ingredient, harmine, and related compounds help inhibit the breakdown of serotonin. It also contains chrysin, the same flavonoid found in chamomile. It is an especially helpful sleep aid for sleep disorders caused by chronic pain, muscle conditions and anxiety.

Taken as a tea, tincture or as capsules. Safe for use as either a sleep aid for children or adults. However, because the most common side effect of passion flower is drowsiness, don’t take it unless you plan to sleep for while.

Now that you know these 5 natural sleep aids for children, always consult a licensed healthcare provider first if you are thinking of using any of them for your child. Also, you should tell your healthcare provider about all of the supplements and medication your child may be taking so that he can evaluate any potential drug-supplement interactions.

It’s not easy to find appropriate supplement brands for these 5 popular natural sleep aids for children. The supplies are usually in adult dosage or in different combinations not according to the studies for children sleep aids.

You want a natural sleep aid for natural sleep. You want something safe and perhaps not too heavy duty for your sleep problems. However, there are just so many different types of natural sleep aids you don’t quite know where to start. There are natural sleep aids in the form of supplements and there are others found in your own kitchen or food.

So here’s a summarized guide to help you get started with 5 popular natural sleep aids. They are not to be confused with natural sleep therapies also loosely referred to as natural sleep aids.

1.    Melatonin

What is melatonin?

It’s a hormone secreted from the pineal gland in our brain. Thought to help our bodies’ circadian rhythms or internal clock i.e when it’s time to go to sleep and when it’s time to wake up. Melatonin decreases the time it takes to fall asleep (”sleep latency”), and may increase the duration of sleep.

Melatonin Fast Facts

- The most popular natural sleep aid for jet lag or effects of shift work.

- Side effects: daytime drowsiness headaches, dizziness, a “heavy-head” feeling, stomach discomfort

- Safe with short-term use (three months or less). As little as 0.1 to 0.3 milligrams may be enough for most people.

- Being a popular OTC sleep aid, pharmaceutical grade synthetic form is available in many brands; AVOID natural forms that are basically melatonin derived from animal’s pineal glands due to possible contamination

2. Valerian

What is valerian?

It’s a plant; its active ingredient is still unclear therefore how it works is unclear too. Generally thought to help reduce the time to get to sleep and possibly improve sleep quality.

Valerian Fast Facts

- Using valerian over a period of time (> 4 weeks) is believed to be more effective than taking it one night only. People who are poor sleepers may find more benefit that those who are normally good sleepers.

- Side effects: headache or “hangover” feeling, excitability or uneasiness, heart disturbances. Most people feel no morning grogginess after taking valerian unlike many sleep medications

- A natural sleep aid that is also one of the top 2 popular OTC sleep aids, it is available in many brands but hard to compare as the potencies of various ingredients vary from preparation to preparation.

2.    Tryptophan

What is tryptophan?

It is an amino acid that your body converts to melatonin and serotonin, neurotransmitters that exert a calming effect and regulates sleep.

Tryptophan Fast Facts

-    You can get this natural sleep aid through your own diet of tryptophan-containing foods like oats, bananas, poultry, peanuts and milk.

-    Not available as a natural dietary supplement. Previously, some people who took tryptophan as a natural supplement developed a syndrome with features of a disease called scleroderma. They also developed anxiety, depression, and difficulty learning. Some deaths were believed to be due to the tryptophan supplement.

3.    5-HTP

5-HTP is a derivative of the amino acid tryptophan. It is therefore, a precursor to the neurotransmitter serotonin and the hormone melatonin.

-5-HTP supplements became popular natural sleep aids because the logic goes that taking 5-HTP in pill form can boost the body’s serotonin levels, similar to the antidepressants that are thought to increase the amount of serotonin available to the brain.

- May also ease symptoms of depression and anxiety; may help in controlling appetite and pain. On the other hand, there are studies that show no benefit with supplementation of 5-HTP.

4.    Chamomile

What is chamomile?

It’s a popular herb used for centuries as a natural sleep aid. It also has anti-inflammatory and anti-bacterial properties. Chrysin is chamomile’s flavonoid component that is attributed to relieve anxiety thereby making people feel more relaxed and more prepared to sleep. Chrysin can also be found in passion flower, another plant also popular as a natural sleep aid.

Chamomile Fast Facts

-    Can be taken as German or Roman chamomile tea.

-    Fast natural sleep aid that can be used on the spot to provide quick relief for sleeplessness and anxiety. The bonus is that you don’t have to use it on a regular basis for it to work as an effective insomnia treatment.

-    Most effective when chamomile tea sipped a half an hour to forty-five minutes before going to bed.

5.    Kava or kava kava

-An ancient crop of the western Pacific (Hawaii, Papua New Guinea, etc)

-Active ingredients are called kavalactones that induce relaxation without hindering memory or motor function. It is also not addictive. These are reasons why kava is popularly used for stress and anxiety relief and insomnia

- However, it is now considered unsafe. Reports in Europe of more than 20 cases of cirrhosis, hepatitis, and liver failure suggest the possibility of liver toxicity associated with its use.

These 5 popular natural sleep aids, like sleeping medications, can have side effects and risks. They are not approved nor regulated by the FDA. Hence, long-term use in humans are not well documented or clinically tested upon. If in supplement form, the ingredients may vary by manufacturer and the actual content may greatly differ from what is listed on the product label.

Therefore, the right approach to natural sleep aids is always to first consult your doctor familiar with your health profile to rule out any unnecessary risks. Also, as with all sleeping medications, natural sleep aids should only be used short term. Everyone deserves a good night’s sleep. Everyone deserves to know what sleep aids are available that can work for him/her.

Valerian root, a natural sleep aid, has been impressing scientists around the world with its remarkable sleep benefits. This herbal sleep remedy has been used for thousands of years to reduce anxiety, calm the emotions and promote a deep and restful sleep. Just exactly what is valerian root and how do you get your hands on some? What does the science say about it? Could it possibly work for you?

Valerian root comes from a perennial plant (perennial means it keeps growing from year to year) that was originally native to Europe and Asia, but can now be found growing wild in the northeastern United States. It has been used as a medicinal plant since ancient times. Originally, valerian grew wild, but is now cultivated specifically for medical use in England, Germany, Holland and America. Valerian is an approved herb in Germany (supplements do not require government approval in the United States).

The name of the plant, valerian, comes from the Latin word “valere,” which means “to be strong” (think “valor”). There are two reasons why the plant was given this name. First of all, it is a relatively potent herbal medicine. Unfortunately, the other reason it was named thus is its odor. Valerian has a strong, distinctive and relatively unpleasant odor. If you’ll be keeping valerian root in your cabinet, you might want to opt for a double layer of Ziploc bags.

Valerian root has been used primarily to treat insomnia, but has also been found helpful for other conditions as well, especially anxiety. In addition to inducing sleep, valerian also appears to decrease the occurrence of nightmares. The herb seems to work by affecting the action of GABA, which is an amino acid that regulates states of anxiety. Researches believe that valerian binds to GABA receptors in the brain, which results in a lower anxiety level. It doesn’t really eliminate anxiety, it just changes the way that your brain and body physiologically react to it.

Valerian has been subjected to quite a bit of testing. Researchers have determined that valerian is effective at reducing the amount of time it takes to fall asleep (scientists call this “sleep latency”). This herbal sleep remedy also has been found to improve the quality of sleep throughout the night.

Valerian truly is a natural sleep aid champion, with enhanced effectiveness for people who consider themselves poor sleepers as well as those who take a long time to go to sleep. Valerian is generally safe to use, but you shouldn’t make it a long-term solution. Also, it could interfere with anesthesia or interact with other medications, so make sure you tell your doctor if you’re taking valerian.