Learn about the best essential oils to support kid's sleep naturally, and how to use them safely.
Last week, I shared a post on essential oils to help support sleep, and today I have for you the children’s edition.
In my previous post, I spoke about how important sleep is – particularly the later stages of non-REM sleep, as this is where the body goes about restoring itself.
Poor sleep can negatively impact your immune system, and the way your body modulates inflammation. And of course, it can interfere with daily life – impairing a child’s emotions, behavioural and cognitive patterns.
What you can do to help support sleep naturally in children
Make sure you have the basics covered: consistent, age appropriate bed and wake times, sticking to schedules and routines, ensuring good sleep hygiene (no digital stimulus before bed, removing electronics from the bedroom, ensuring the room is dark but well ventilated), and providing a whole foods diet with regular exercise.
You might also like to consider introducing essential oils – aromatically or topically – to help evoke feelings of peace, calm and relaxation.
Let’s have a look at a few of my favourites.
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Essential Oils for Kid’s Sleep
1 / Lavender
Lavender is our most famous bed time herb and oil. Fabulous in the diffuser, spritzed onto linen, applied to the soles of the feet or spine (diluted), or added to a bath.
2 / Roman Chamomile
Perhaps one of my favourite essential oils of all time (alongside Bergamot), Roman Chamomile smells sunny and sweet. Chamomile is ruled by the Sun – and it works on the solar plexus chakra/manipura – your center of personal power, self-esteem, and confidence. It is incredibly soothing and calming, and known as the Oil of Spiritual Purpose.
Chamomile has a soothing, calming effect on the mind and body.
3 / Vetiver
Vetiver is a heavy, smoky, earthy, woody fragrance of quite a thick viscosity. Hot tip: replace the dropper cap with a small eye dropper, allowing you to easily dispense the oil.
Vetiver is sourced by doTERRA from Haiti. It is an incredibly labour-intensive plant to harvest, as its roots grow in a thick tangle beneath the earth, and require a vigorous beating before it is ready for distillation.
And incredibly calming oil - it is rich in sesquiterpenes, giving it a grounding effect on the emotions.
4 / doTERRA’s Balance or ‘Grounding Blend’*
Balance is an absolutely divine smelling blend. It is sweet, fresh and woody, and helps promote a sense of tranquillity and whole body relaxation. Bliss!
*Spruce Leaf, Ho Wood Leaf, Frankincense Resin, Blue Tansy Flower, Blue Chamomile Flower, and Osmanthus Flower essential oils in a base of Fractionated Coconut Oil.
5 / doTERRA’s Peace or ‘Reassuring Blend’*
doTERRA’s Peace aka ‘Reassuring Blend’ smells a bit like a temple to me.
Add to your diffuser, or use the pre-diluted roller ball (Peace Touch) to apply at the soles of the feet, to work as an anchor providing a sense of peace, reassurance and contentment.
*Vetiver Root, Lavender Flower, Ylang Ylang Flower, Frankincense Resin, Clary Sage Flower, Marjoram Leaf, Labdanum Leaf/Stalk, Spearmint Herb.
6 / Marjoram
Another beautiful oil valued for its positive, calming aroma. Use it aromatically to promote peace and calm, or dilute and apply topically to a fussy child's feet before a nap. Marjoram can be paired with Easy Air to calm the senses before a restful night's sleep.
7 / Frankincense
Frankincense is a warm, spicy and clean scent. It grounds, anchors, and raises vibrations. It has a synergistic effect with other oils when used in combination. Diffuse to promote feelings of relaxation and balance mood.
8 / Wild Orange
Even though oils in the citrus family are typically uplifting and stimulating, Wild Orange can feel incredibly calming in a night-time diffuser blend.
9 / Juniper Berry
Juniper Berry has a woody, spicy and fresh aroma. Calming, grounding to the emotions. Diffuse for positive feelings and combine with citrus - like Wild Orange, to lessen stress in the evenings.
10 / doTERRA’s Easy Air or ‘Clear Blend’*
Easy Air is helpful to maintain feelings of clear airways and easy breathing, it also minimise the effects of seasonal threats. Diffuse before bed to help promote a clear and restful sleep, I love to pair this with Lavender.
*Laurel Leaf, Eucalyptus Leaf, Peppermint Plant, Melaleuca Leaf, Lemon Peel, Cardamom Seed, Ravintsara Leaf, Ravensara Leaf essential oils.
Topical applications for Kids
Fill a 10ml glass roller bottle with a carrier oil like fractionated coconut oil, then add 3 drops lavender oil (a 1% dilution) for children 2-6 years, or 6 drops (a 2% dilution) for children 6-15 years, then apply on the soles of the feet or along the spine before bed. See here for guidance on age appropriate dilutions and here for a dilution chart.
Diffuser Blends for Kids Sleep
When diffusing oils in a child’s room, make sure it is well ventilated, and use less than you would for yourself. Start with 3 drops and check in on the room to make sure the smell isn’t overpowering, add more if needed.
- 1 drop Lavender, 1 drop Roman Chamomile, 1 drop Juniper Berry
- 3 drops Peace
- 1 drop Lavender, 1 drop Vetiver, 1 drop Balance
- 1 drop Lavender, 1 drop Vetiver, 1 drop Frankincense
- 1 drop Roman Chamomile, 1 drop Vetiver, 1 drop Juniper
- 2 drops Balance, 1 drop Wild Orange
Kid’s Sleep Myst AKA ‘Monster Repellent'
If they’re scared of the dark or scared of monsters – try combining 5 drops each of lavender with juniper berry in a glass spray bottle filled with 30ml of boiled and cooled water, then shake vigorously and get your little one to spray their own bedding and the corners of their room to banish any baddies before bedtime.
How to Buy doTERRA Essential Oils
If you're ready to give these beautiful plant extracts a whirl I can help you get started.
In addition to getting your oils, you'll become welcomed into a vibrant community of fellow oil-lovers and get personal support from me directly.
If you know you’d love to get on them right away,
I’ll guide you through how to purchase them here.
If you’d like to chat further,
you can book a free consult with me here.
And if you’re local to me in Auckland and would like to come along to a class,
have a look at my timetable here.
Sweet dreams all!
Always read the label and use as directed. If symptoms persist, see your healthcare professional.