Avoid heavy meals within two to three hours of bedtime.

Nix the caffeine, particularly after 4 p.m.

If you know your child gets up during the night to go to the bathroom, limit all liquids after dinner. —Dr. Judith Owens
associate professor of pediatrics
Alpert Medical School at Brown University
—Marlene Huff, Ph.D.
associate professor, department of pediatrics
University of Kentucky

Herbalist
It's important to find out the cause of a child's sleeplessness—hyperactivity, bad dreams, frequent urination, infection, etc.—before you decide which supplements to use. Many times it's that children are overtired and can't settle themselves down, or they are just overcranky. In that case, I like to give the child a bath containing a couple drops of lavender essential oil or a quart of chamomile or lavender tea added directly to the bathwater. Kids can also drink a cup of chamomile tea, which is calming and good for bad dreams, at dinner, or another soothing, fragrant tea like lemon balm or linden. Make sure to steep the tea 25 to 30 minutes to make it more medicinal.

—Dale Bellisfield, R.N.

Psychologist
One of the things we recommend is for children to have appropriate sleep behaviors. The idea is to get kids into the mindset of “this is the time to calm down; this is the time we go to sleep.” Parents need to maintain a consistent pattern so there is nothing chaotic or unfamiliar for children at bedtime.

One to two hours before bed, start the bedtime routine, which could include taking a bath, brushing teeth, putting on pajamas, reading a story, having a relaxing massage or cuddling with mom or dad. Quiet activities such as tabletop toys, reading, coloring or homework are OK. As the child grows older, prompts like “another half hour and it will be time for bed” may be all that's needed.

—Dr. Pio Andreotti
clinical supervisor
Long Island College Hospital of Brooklyn
—Marlene Huff, Ph.D.
Products

Many natural adult sleep remedies are not recommended for children because they contain melatonin, which can affect kids' hormone levels, says herbalist Dale Bellisfield, R.N. Here are some products that are safe for kids.

Kid's Formula Calm
Natural Vitality, based in Burbank, Calif.
Active ingredients: Magnesium, vitamin C and zinc

How it works: About 80 percent of children and adults are magnesium-deficient, which can cause sleep problems due to muscle tension, spasms and cramps; headaches; anxiety; and nervousness.

Animal Parade Warm Milk Chewables
Nature's Plus, based in Melville, N.Y.

Active ingredients: Casein decapeptides (milk protein), magnesium

How it works: Decapeptides are responsible for milk's calming, sleep-promoting characteristics. But not all forms of milk have the correct sleep-inducing proteins, and heating milk to the wrong temperature may wreak havoc with the decapeptides. These chewables are designed to give a consistent level of active milk proteins.

Insomnia
Liddell Laboratories, based in Moraga, Calif.

Active ingredients: A homeopathic spray containing oats, chamomile, hops, passion flower, unroasted coffee, valerian, lady's slipper, columbine, sodium chloride, potassium phosphate, St. John's wort and lemon balm

How it works: Alleviates exhaustion, nervousness, anxiety, restlessness, muscular spasms, hysteria and nightmares. Dosages vary based on age; consult a health-care professional for children younger than 2.

Rescue Sleep
Bach Flower Remedies, based in Los Angeles

Active ingredients: A homeopathic remedy that contains the same ingredients as Rescue Remedy—impatiens, star of Bethlehem, rock rose, cherry plum and clematis—plus white chestnut.

How it works: Eases restless mind and alleviates trauma, shock, irritability, tension and panic. Effective for all ages.