If your child struggles to fall asleep or wakes up tired, you’re not alone. Many Australian parents face the same nightly battle – restless energy at bedtime, early waking, or tossing and turning for hours.
The good news is that child’s sleep problems can often be improved naturally by helping their circadian rhythm get back in sync. Understanding how light, movement, nutrition, and routine shape your child’s internal body clock can make a world of difference.
Let’s explore how to help your child reset their rhythm, get deeper sleep, and wake feeling refreshed and happy.
Understanding Your Child’s Circadian Rhythm
Your child’s circadian rhythm is their internal 24-hour body clock. It tells the brain when it’s time to sleep, eat, and be active.
According to Dr Axe, children’s circadian rhythms are sensitive to light, food, and activity patterns. When this rhythm gets thrown off — for example, by too much screen time at night or not enough sunlight in the morning — the brain can stop producing melatonin at the right times. That’s when bedtime becomes a battle.
Common signs your child’s rhythm is out of balance
-
- Difficulty falling asleep or waking frequently
-
- Tired or cranky mornings
-
- Hyperactivity or poor focus during the day
-
- Mood swings and irritability
-
- Trouble waking up at the same time each day
A study published in the Journal of Clinical Sleep Medicine found that children who get more morning sunlight fall asleep faster and have higher nighttime melatonin levels than those who stay indoors. The takeaway? Natural light matters.
The Power of Routine
Children thrive on predictability. Setting consistent bedtimes and wake-up times (even on weekends) trains the brain to expect sleep at the same time each night.
Try this:
- Choose a bedtime that allows for 9–11 hours of sleep, depending on your child’s age.
- Set a regular wake-up time and stick to it.
- Build a calming routine 30–45 minutes before bed — pyjamas, essential oils (I recommend these products) reading, stretching, listening to calming music or gentle breathing.
- Avoid caffeine and rigorous exercise in the hours leading up to bed.
- Avoid screens, bright lights, or stimulating games close to bedtime. The blue light from screens tells the brain it’s still daytime and delays melatonin release.
Morning Sunlight: The Natural Melatonin Booster
The simplest and most powerful way to reset a child’s circadian rhythm is with morning sunlight.
When sunlight enters your child’s eyes in the first hour after waking, it signals the brain to stop melatonin production for the day. This resets their body clock and ensures melatonin will rise naturally that evening.
Try this daily rhythm
-
- Within 30–60 minutes of waking, get outside for 10–15 minutes.
-
- Let your child play, walk the dog, or eat breakfast near a sunny window if it’s cloudy.
-
- Encourage outdoor play during the day to reinforce the rhythm.
Avoid bright artificial light or devices at night. Instead, dim the lights an hour before bedtime. This simple shift can dramatically improve sleep quality within a week.
Movement During the Day
Exercise helps kids sleep better by releasing energy, balancing hormones, and reducing stress. Naturopathic practitioners often recommend combining outdoor play with rhythmic, full-body movements like skipping, running, or bike riding.
Even light activity, such as stretching before bed, can help calm the nervous system.
Here are two excellent short routines you can watch together:
-
- 5-Minute Kids Bedtime Yoga — a gentle stretch for relaxation.
-
- Evening Wind-Down Exercises for Children — guided breathing and slow movement.
If your child is fidgety at night, let them stretch, roll their shoulders, or take slow breaths while lying down. This resets the body’s stress response and prepares them for rest.
Food, Drinks, and Supplements That Support Sleep
What your child eats and drinks throughout the day affects how easily they fall asleep.
Supportive foods
-
- Whole grains, bananas, and oats contain tryptophan — a precursor to serotonin and melatonin.
-
- Leafy greens and nuts provide magnesium, which relaxes muscles and calms the nervous system.
-
- Herbal teas like chamomile or lemon balm (for older kids) can help relax the body before bed.
Avoid sugary foods, caffeine, or chocolate after lunch. These can spike energy and delay melatonin release.
Natural supplements and oils
If you’re looking for a gentle natural aid, consider:
-
- Magnesium glycinate or citrate — supports muscle relaxation and calmness.
-
- Lavender essential oil — shown in studies to reduce anxiety and improve sleep quality.
Many parents find success with dōTERRA Lavender Peace Softgels, which combine lavender and passionflower extracts. The Lavender Peace oil, stick, and gels are also designed to help children unwind naturally — without the downsides of artificial melatonin.
For more on essential oils that support mood and relaxation, visit this article on essential oils.
You can purchase these items here.
Why to Avoid Artificial Melatonin
While melatonin supplements are often marketed for kids, both Dr Axe and naturopaths caution against long-term or unnecessary use. Artificial melatonin can interfere with the body’s natural rhythm, especially in developing children.
Over time, the brain may produce less melatonin naturally, leading to dependency or disrupted cycles. Instead, help your child’s body create its own melatonin through sunlight, diet, and routine.
Always consult your GP, naturopath, or healthcare provider before giving any supplement to your child.
Evening Routine: Winding Down
An effective bedtime routine signals safety and relaxation to your child’s brain.
Here’s a simple guide:
-
- Turn off screens an hour before bed.
-
- Dim the lights and encourage quiet activities like colouring, reading, or listening to calm music.
-
- Warm bath or shower — helps body temperature drop afterwards, triggering sleepiness.
-
- Diffuse lavender essential oil or use the Lavender Peace stick on wrists and temples.
-
- Gentle conversation — talk about something your child is grateful for to end the day on a peaceful note.
Consistency is the key. Within two weeks, most families notice smoother bedtimes and happier mornings.
Daily Checklist:
To reset your child’s body clock naturally:
-
- Consistent bedtime and wake-up time
-
- 10–15 minutes of morning sunlight
-
- Plenty of physical activity during the day
-
- Balanced meals with magnesium and tryptophan
-
- Screens off one hour before bed
-
- Calming evening routine with lavender oil
-
- Avoid artificial melatonin unless prescribed
You can read more about children’s sleep and behaviour here.
If your child has persistent trouble sleeping, snores loudly, or shows signs of anxiety or hyperactivity that worsen with fatigue, professional support can help.
Working with a qualified family coach or practitioner can uncover underlying causes such as overstimulation, poor routines, or subconscious stress patterns that affect sleep.
You don’t have to face bedtime battles alone. With the right guidance, your child’s sleep can improve — and your evenings can become calmer too.
Book a free chat below to discuss your child’s sleep habits to create a personalised plan.