Which natural sleep aids are safe for teenagers?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Teenagers face unique sleep challenges during their period of rapid physical and cognitive development. Along with their evolving bodies, quality sleep is essential for optimal growth and continued learning. Natural sleep aids can be effective without relying on harsh medications. Of course, safety is paramount when using products on developing bodies and brains. Always consult with a pediatrician before beginning any supplement or college.
Melatonin Guidance
- Only FDA-approved supplement for adolescents
- Dosage: 0.5-1mg taken 90 minutes before bedtime
- Requires ongoing pediatric supervision
- Use maximum 3 months without medical reassessment
Magnesium-Rich Foods
- Almonds: 80mg magnesium per ounce
- Spinach: 150mg per cooked cup
- Pumpkin seeds: 150mg per quarter cup
- Black beans: 120mg per cooked cup
Sleep Hygiene Essentials
- Digital curfew 1 hour before bed
- Consistent sleep-wake schedule including weekends
- Cool bedroom temperature around 65°F (18°C)
- Wind-down routine with light stretching
Food-related approaches provide the safest alternatives. Tart cherry juice contains natural melatonin, eliminating the need for a supplement. One cup contains sleep-supporting compounds. Snacks high in magnesium, like almonds, help muscles relax. Evening herbal teas give hydration and calming routines. Don't drink caffeine past noon.
Sleep hygiene practices are key to sleep health in teens. Establish a consistent bedtime routine that is followed every day of the week. Create a dark sleep environment by using blackout curtains. Remove all electronic devices from the bedroom. Practice relaxing pre-sleep procedures such as journaling or reading.
Carefully monitor effectiveness. Monitor sleep time and morning alertness. Monitor for any changes in mood or academic effects. Report any side effects to your pediatrician right away. Change your approach every 2 to 3 weeks, based on outcomes. Healthy Habits should be improved, not replaced, with natural solutions.
Read the full article: 10 Natural Sleep Aids That Work
