9 Natural Sleep Remedies for Toddlers

January 31, 2025
child laying on lullaby earth gentle start crib mattress

Sleep struggles are common for toddlers. Whether it’s bedtime resistance, middle-of-the-night wake-ups or early morning risers, parents know the value of a solid night’s sleep for both their little ones and themselves.

While sleep training methods vary, many parents would prefer to take a natural approach to helping their child get the rest they need. The good news? There are several gentle, natural sleep remedies that can encourage healthy sleep habits – without the worry of what substances may or may not be safe for your child! 

Do Natural Sleep Remedies Work?

Many parents lose a lot of sleep worrying about their children’s sleep habits (especially during the willful toddler years!). And when they hear about natural remedies for sleep, parents are left wondering if they’re worth trying. 

The short answer: yes, but consistency is key. Unlike quick fixes that force drowsiness, natural sleep remedies work by supporting the body’s natural rhythms and relaxation responses. They help create the right conditions for sleep – both physically and mentally – so that children can wind down more easily at bedtime and stay asleep longer. 

These methods focus on setting a foundation for quality rest by addressing common sleep disruptors such as: 

  • Overstimulation
  • Discomfort
  • Irregular schedules
  • New developmental milestones 

With time and routine, natural sleep remedies can make a noticeable difference in your toddler’s sleep patterns.

Looking for a Natural Sleep Aid for Kids? Here Are a Few!

If you're looking for gentle and effective ways to help your toddler sleep better, these nine natural remedies can make bedtime a smoother experience.

1. Sleep-Friendly Snacks

A light snack before bed can help regulate blood sugar levels and prevent nighttime wake-ups caused by hunger. The key is choosing foods that contain sleep-supporting nutrients like magnesium, calcium and tryptophan. Prepare some pre-bedtime snacks for your kiddo like:

  • Whole grain toast with nut butter
  • Banana slices sprinkled with cinnamon
  • Fruit smoothie with milk or yogurt

Plus, pairing one of these snacks with a small glass of warm milk can create a comforting and familiar pre-bedtime ritual for your little one. Just avoid too much sugar, as it can cause restlessness and make it harder for toddlers to settle down.

child sipping out of a glass cup with a strawchild sipping out of a glass cup with a straw

2. Natural Light

Light exposure plays a crucial role in regulating the body’s circadian rhythm. In the morning, natural sunlight helps signal that it’s time to wake up, while dimmer lighting in the evening encourages melatonin production.

Spending time outdoors during the day, particularly in the morning, can help toddlers maintain a healthy sleep-wake cycle – a walk in the stroller, some backyard playtime or a trip to the park. In the evening, dimming household lights and limiting exposure to screens can reinforce the body’s natural progression toward sleepiness.

3. Warm Baths

There’s nothing quite like a warm bath to signal the start of a relaxing bedtime routine. The drop in body temperature that follows a bath mimics the body’s natural cooling process before bedtime, sending signals to the brain that it’s time to unwind.

Add some gentle, calming music or let them play with a favorite bath toy to make the experience extra soothing and enjoyable. Keeping the post-bath routine low-energy with soft lighting and gentle voices can further ease them into bedtime. It’s a simple way to help them transition from the busyness of the day to a peaceful night of rest.

child and parent in bathroom with bath towelchild and parent in bathroom with bath towel

4. Gentle Massage

Touch has a profound effect on relaxation, and a soothing massage is like magic for helping restless toddlers relax. Gently stroke their back, arms and legs using a child-safe lotion or oil, and watch as they naturally get sleepier. Some parents find that adding soft background music or humming a lullaby enhances the overall calming effect, too.

The best part? It’s not just a relaxing moment for them – it’s a bonding experience for both of you. This calming ritual can make them feel safe and secure, setting the stage for a cozy, uninterrupted night of sleep.

5. Cooler Room Temperatures

Creating a sleep-inducing bedroom is one of the most important ways to ensure that your little one drifts off peacefully. Did you know that the temperature of their sleep space plays a big role in how well they sleep? Keeping it between 65-70°F makes it cool enough to be comfy but not chilly.

Adding a warm blanket or their favorite snuggly stuffed animal can make the space feel extra cozy, creating the perfect setting for sweet dreams. Lightweight, breathable sleepwear and bedding can help maintain comfort throughout the night, too.

6. White Noise

Sudden noises can easily disrupt a toddler’s sleep, so white noise machines or apps can be lifesavers when it comes to creating a consistent and calming sleep environment. The gentle hum mimics the soothing noises of the womb, giving your little one a sense of comfort and security. This can be especially beneficial for toddlers who are sensitive to environmental noise by masking those creaky floors or distant dishwasher hum. 


Whether it’s the soft whoosh of a fan or the calming patter of rain sounds, white noise can help your toddler settle in for the night and stay asleep longer. (Plus, it might just become your go-to hack for your own personal bedtime bliss!)

7. Transitional Objects

Comfort items like a favorite blanket or stuffed animal can work wonders in helping your toddler feel safe and secure as they drift off to sleep. Transitional objects provide toddlers with a sense of familiarity and comfort, making it easier for them to self-soothe if they wake during the night. Encouraging a positive association with these items – without making them a necessity – can help toddlers feel more at ease as they drift off to sleep.

8. Essential Oils

Aromatherapy can be a gentle and natural way to support your toddler’s sleep. Lavender essential oil, for instance, is known for its calming properties. Just remember: when introducing essential oils, always use products specifically designed for children and follow safety guidelines.

For an added touch of relaxation, consider Oilogic’s Slumber and Sleep Essential Oil Linen Mist! This child-safe spray combines lavender and chamomile essential oils to create a calming aroma for your toddler’s sleep space. Spritz lightly on their bedding or favorite blanket for a soothing bedtime experience.

Lullaby Earth Can Help, Too!

At Lullaby Earth, we’re dedicated to creating a safer, healthier sleep environment for your little ones. Our mattresses are thoughtfully designed to provide the perfect balance of comfort and support, without all the chemicals found in conventional mattresses like polyurethane foam, chemical flame retardants, fiberglass and more. With breathable designs and easy-to-clean waterproof covers, we help ensure that your toddler sleeps soundly (and comfortably!) through the night.

baby laying on lullaby earth gentle start crib mattressbaby laying on lullaby earth gentle start crib mattress

Uncomplicate Better Sleep for Toddlers

Promoting better sleep for your toddler doesn’t have to involve complicated routines or medications. By incorporating these natural remedies and sleep hacks, you can create a nurturing bedtime experience that supports your child’s physical and emotional well-being. Sweet dreams start with simple, thoughtful choices – and Lullaby Earth is here to help you every step of the way.

Wondering which mattress to get for your toddler? Learn which Lullaby Earth mattress you should choose.