A Natural Guide to Children’s Sleep: Using Essential Oils for Your Family
We all know how essential sleep is, and going without it can take a real toll on both your emotional and physical health. But babies and children don’t sleep the way adults do, and when you’re in the thick of sleepless nights or struggling to settle your little one, it’s only natural that your own wellbeing starts to feel the impact.
Did you know there are a few essential oils that may help with the bedtime routine?
At Tisserand, we advise against using essential oils for children under 3 unless the product is specifically designed for babies. For professional advice for babies, you can always contact a professional aromatherapist who has knowledge of using essential oils for babies. Please follow the link to find a registered practitioner in your area: IFPA Register Search.
For children aged three and above, we recommend the following safe essential oils to help support a peaceful night’s sleep.
The Best Essential Oil for Kids’ Sleep
Lavender (Lavandula angustifolia)
Lavender offers a soft, soothing floral aroma and is naturally rich in linalool and linalyl acetate - compounds known for their calming and sedative effects. Its gentle scent helps create a relaxed atmosphere ideal for winding down before sleep.
Mandarin (Citrus reticulata)
With its sweet, comforting aroma, Mandarin essential oil is also naturally high in linalool. This contributes to its relaxing, mood‑lifting qualities and subtle stress‑relieving effects, making it a lovely choice for creating a peaceful sleep environment.
Chamomile Roman (Anthemis nobilis)
Chamomile Roman is known for its soft, gentle nature, making it especially suitable for young children when used appropriately. Its linalool content supports its soothing, calming qualities, helping to encourage rest and relaxation at bedtime
How to Use a Bedtime Diffuser for Children
For a bedtime diffuser, add the recommended drops approximately 30 mins before bedtime to allow your child’s bedroom to fill with the aromas. Turn off the diffuser as you turn out the lights.
Please note the specific, age-appropriate safety guidelines below:
Diffuser Blends by Age
Ages 3-5 Years:
- 2 drops of Lavender
- 1 drop of Chamomile Roman
- 1 drop of Mandarin
Ages 6-11 Years:
- 2 drops of Lavender
- 3 drops of Mandarin
- 1 drop of Chamomile Roman
Ages 12+ Years:
- 3 drops of Lavender
- 3 drops of Mandarin
- 2 drops of Chamomile Roman
The Benefits of a Bedtime Massage for Kids
Another really great way to use your essential oils for bedtime is to give your child a bedtime massage. Massage is such a fantastic way to help your child wind down for bedtime.
The Power of Massage:
- Calms emotions
- Reduces stress
- Slows breathing
- Relaxes tense muscles
- Encourages a settled state that moves them towards ‘rest mode’
Massage also releases oxytocin, our ‘love and bonding hormone’. A bedtime massage can be a lovely, gentle way to help your child unwind at the end of the day.
Bedtime Massage Oil Recipes
You could try the following blends for a bedtime massage. Please carefully note the different drop measurements for different age groups, mixed into 20ml of your chosen blending oil:
Ages 3-5:
To 20ml of blending oil add:
- 2 drops of Lavender
- 1 drop of Chamomile Roman
- 1 drop of Mandarin
Ages 6-11:
To 20ml of blending oil add:
- 3 drops of Lavender
- 2 drops of Chamomile Roman
- 3 drops of Mandarin
Ages 12+:
To 20ml of blending oil add:
- 4 drops of Lavender
- 2 drops of Chamomile Roman
- 4 drops of Mandarin
A Simple 4-Step Bedtime Massage Routine
It doesn’t have to be complicated. Follow these straightforward guidelines below to establish a calm bedtime massage routine
1. Set the scene
- Keep the room warm and dimly lit.
- Play soft music or keep things quiet.
- Make it part of a predictable bedtime routine so their body learns “this means sleep is coming”.
- Take a small amount of your prepared blend into your palms and warm it up between your hands. A 20ml blend should last for at least 4-5 massages.
2. Use slow, gentle strokes
Children respond best to light, rhythmic touch. The goal is comfort, not physical pressure. Try:
- Long strokes up or down the arms and legs.
- Circular motions on the back or tummy.
- Soft, gentle squeezes on the feet or hands.
3. Keep it short and sweet
A few minutes is plenty. Children don’t need a long, drawn-out massage, just a moment of calm, mindful connection.
4. End with stillness
Finish by placing your hands lightly on their back or shoulders for a quiet moment. This steady, still contact helps their nervous system shift into rest mode.
When to Seek Professional Advice
Essential oils can be a lovely, evidence-backed way to support a calm bedtime routine and encourage better sleep for your child. However, if you have any ongoing concerns about your child’s wellbeing or their sleep patterns, it’s always best to speak directly with your GP.
About Jo Kellett
Our essential oil expert, Jo Kellett TIDHA MIFPA CIMI, graduated from the Tisserand Institute of Holistic Aromatherapy in 1996. She returned to the college in 1999 as an Essential Oil Therapeutics Tutor, where she taught until the college closed. Jo runs a successful private Aromatherapy practice in Brighton, specialising in Women’s health. Jo is also an internationally published author and has lectured on the subject of Aromatherapy both in the UK and abroad.
For more information on Jo Kellett, check out her website or Instagram.
