Holistic Approaches to Sleep Struggles

Sleep is one of the most essential ingredients for mental and physical well-being, both for children and adults alike. Yet for many families, bedtime can feel more like a nightly battle than a peaceful wind-down. Whether it's a toddler resisting sleep, a school-age child waking frequently, or a teen struggling to fall asleep, sleep issues can disrupt the whole household.

While it can be tempting to look for quick fixes, a holistic approach considers the many factors that influence a child’s ability to rest. This includes the body, mind, environment, and emotional well-being. When we view sleep through this wider lens, we often uncover root causes and sustainable solutions.

1. Tune into the Body’s Rhythms

Our bodies thrive on rhythm and routine. A consistent bedtime and wake time—even on weekends and in the summer—helps regulate the body's natural sleep-wake cycle. Supporting the body holistically might also include:

• Nutrition: Avoiding sugar and caffeine later in the day, and offering magnesium-rich foods (like bananas, almonds, or leafy greens) can support relaxation.

• Supplements: Some families find simple additions of supplements helpful. For example:

  • Magnesium, especially in calming forms like magnesium glycinate, may help relax muscles and calm the nervous system.

  • Tart cherry juice contains natural compounds that support the body's natural melatonin production and may encourage more restful sleep.

  • B-complex vitamins, especially earlier in the day, support nervous system health and stress resilience, and may help support sleeping through the night.

• Movement: Regular physical activity helps the body wind down later. For high-energy children, extra outdoor time can make a big difference.

2. Create a Calming Sleep Environment

A child’s sleep space plays a big role in how easily they fall and stay asleep. Consider:

• Lighting: Reduce exposure to bright lights and screens at least an hour before bedtime. Dim lighting helps signal the brain that it’s time to rest.

• Noise: Some children benefit from white noise or calming nature sounds to drown out household activity.

• Comfort: Pay attention to sensory preferences. Some children need soft fabrics, weighted blankets, or a small nightlight to feel secure.

3. Soothe the Nervous System

Sleep struggles can be a sign that a child’s nervous system is on high alert. Whether due to stress, anxiety, or overstimulation, calming the body can help ease the transition to sleep. Try:

• Warm Epsom salt baths: Epsom salts are rich in magnesium and can be especially soothing before bed.

• Deep breathing or guided meditations: These practices help children release tension and transition into rest.

• Massage or gentle touch: A calming back rub or snuggle can reassure the body that it’s safe to relax.

4. Support Emotional Safety

Some sleep challenges stem from emotional distress—nighttime fears, separation anxiety, or worries that rise to the surface when things go quiet. Make space for emotional connection before bed:

• Special time: Ten minutes of undivided, child-led play before the bedtime routine can help fill your child’s emotional cup.

• Bedtime stories or affirmations: Stories that emphasize safety, bravery, and love can help children feel secure.

• Talk it out: If your child is old enough, ask gentle questions about their day or their feelings about bedtime.

5. Watch for Root Causes

Sometimes, sleep difficulties are symptoms of a deeper issue—like anxiety, trauma, sensory processing challenges, or family stress. If your child’s sleep struggles are persistent and interfering with daily life, it may be helpful to seek support from a therapist, pediatrician, or sleep specialist. A holistic mental health provider can help uncover hidden stressors and tailor strategies to your child’s unique needs.

Supporting sleep holistically takes patience and curiosity. There’s rarely a one-size-fits-all solution—but small shifts in rhythm, environment, and emotional connection can add up. With time, your child can build the capacity to rest deeply and feel safe doing so, which means more rest for the whole family, too.

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*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.