Forget sleep stickers — these are the most effective ways of getting your kids to sleep
Depending on age, children require between 9 and 16 hours of sleep a night (though the higher end of that scale is for babies under a year old). But ensuring that they consistently get as much as they need isn’t always an easy task, as most parents can attest to.
The percentage of children between 4 months to 14 years getting insufficient sleep varies between 25% to 50% depending on the US state, while National Health Service (NHS) statistics showed that when looking at a single week, 37.8% of children aged 8 to 16 years had issues with sleep on three or more nights.
It’s not too surprising then, that, sleep stickers (or patches) for children have become increasingly popular. There are TikTok videos from brands that sell them raking in millions of views. They claim to help children fall asleep more easily. But beyond anecdotal evidence, is there really any science to back them up?
Here, we’re speaking to pediatrician Dr. Gabriella Dauer, MD, FAAP and author of Beyond the Basics: A Pediatrician’s Newborn Guide, and certified sleep consultant Maryanne Taylor, founder of The Sleep Works to explore more about what sleep stickers for kids are and if there is any research-backed evidence for them. Plus, we’ll ask for alternative sleep strategies for kids of all ages — so you and the kids can enjoy better sleep night after night.
What are sleep stickers for kids?
Sleep or sleepy stickers (also called patches) for kids are designed to go on either the skin, or on clothes or bedside furniture, and often feature cute animated characters or designs on them. They are designed to be worn by children before bed to help them fall asleep faster.
Taylor, who currently works with teenagers and adults but trained as a child sleep consultant and previously worked with children, describes them as “adhesive patches infused with scents such as lavender, or other relaxing oils, designed to calm children before bed.”
Is there any science to support them being effective for sleep?
A review of studies into the use of essential oils in pediatric care found that aromatherapy (the practice of using essential oils as a treatment) can be used for children, with one study in particular finding that inhaling drops of rosa damascena essential oil on cotton wool before bed could improve children’s sleep quality.
Another study found that infants spent more time in deep sleep after bathing with Lavender scented bath oil.
However, Dr. Dauer notes that “there is no elective study on using these stickers as sleep aides in children.”
So while the vast majority of studies show that essential oils can have beneficial effects on sleep or sleep issues for both adults and children, it’s unlikely that the method of using a sleep sticker will be effective.
“While smell can have a calming effect, and lavender in particular has been studied for its impact on relaxation, there is little evidence that scent alone can make a lasting difference to children’s sleep,” says Taylor.
“In some cases, any benefit might be down to the placebo effect, or simply the comforting ritual of using them. My opinion is that while they are unlikely to cause harm, they shouldn’t be relied upon as a ‘fix,'” she adds.
And Dr. Dauer agrees.
“Currently, I would recommend traditional and well studied alternatives to assisting a child move into their sleep cycle,” says Dr. Dauer.
Alternative sleep strategies for kids of all ages
Create a consistent bedtime routine
At Digitpatrox we often talk about nighttime routines for adults, and how effective they can be in helping people get to sleep more quickly, and having better quality sleep.
Set a good sleep routine and stick to it nightly
There’s a reason we often comment that consistent bedtime routines are associated with childhood, and the experts we spoke to both emphasised how important it is to maintain them for kids.
“Keep the same 30–40 minute wind-down every night. The predictability is comforting and also trains the brain to expect sleep,” says Taylor.
“Set a good sleep routine and stick to it nightly. Eat dinner earlier, have a bath, some play time and then move into their bedroom to read a book,” suggests Dr. Dauer.
A warm bath is a tool that our sleep editor uses to help her children get to sleep, even on such exciting nights for them as Christmas Eve. You can even add a few drops of lavender oil or lavender-scented bath oil.
Have a cut off for screen time
While we’re not suggesting that parents typically scoop their children up from in front of the TV and place them straight into bed expecting them to instantly fall asleep, it is worth keeping in mind that a strict cut off time for screen use can help ease their journey to sleep.
“No TV or screen time within 1-2 hours of bedtime,” suggests Dr. Dauer, who also advises that when it comes to children’s bedrooms there should be “no TV in the room.”
“Aim to switch off TVs, tablets, and phones at least an hour before bed,” agrees Taylor, adding that, “the blue light from screens delays the release of melatonin, the hormone that signals sleep.”
She suggests some alternatives for the time hours before bedtime that can help relax your child: “Swap screen time for calmer activities such as reading, puzzles, or drawing, which help the brain wind down instead of gearing up.”
Create a bedroom environment that is conducive to sleep
Dr. Dauer says that “the bedroom should be for sleep,” and while that doesn’t mean that it’s never going to be used for any other purpose, it’s helpful to make sure “the sleep environment is conducive to sleep — cool temperature, black out blinds, and a gentle sound machine if that soothes your child.”
According to the NHS, the ideal temperature for a child’s bedroom is 16-20C (approx. 60-68F).
Other recommendations from the NHS include checking that the duvet and bedding are the right thickness and weight (particularly if your child prefers to be tightly tucked in), leaving the door ajar or using a nightlight if your child is frightened by the dark.
The Momcozy Sunrise Sound Machine Wake-up Light, for example, functions as a nightlight, sleep sound machine and sunrise alarm clock.
“For anxious children, use a ‘worry box’ or ‘bedtime diary’ to offload thoughts before lights out,” suggests Taylor.
In a similar vein, Dr. Dauer explains that her advice to parents of children that are having issues with sleeping is to be mindful of what might be impacting them during the day.
“Most importantly we have to consider reducing stressors during the day which can seep into the nighttime routine — children who have anxiety at school will present with insomnia so we tackle the source and treat the mental health concern first and sleep resolution will follow,” she says.
Morning light & movement
“Get your child outside early in the day, or open curtains to let natural light in,” says Taylor. “Exposure to morning light helps reset their body clock, making it easier to fall asleep later.”
As well as the benefits of morning light on your child’s circadian rhythm, combining it with physical activity can also improve sleep.
While there is mixed evidence on the role physical activity plays in children’s sleep, one study showed that a higher average of daily activity improved sleep onset latency (the time it takes to fall asleep) in participants, who had an average age of 7.3.
“We showed that one hour of vigorous activity (equivalent to running) reduced the time to fall asleep by almost 6 minutes,” lead study author Dr. Ed A. Mitchell told Reuters Health.
