Plants for Kids: Bedtime Garden for Better Sleep
Sleep is arguably the most precious commodity as a parent and typically one of the hardest elements to secure. We resort to trainers, books and products to help get us there and focus the majority of our efforts at bedtime. We often forget a powerful tool that we already have.
There are activities and plants that we can easily incorporate into any garden, be that container, raised bed or in ground, in order to harness the regulating and relaxing properties of nature. The 3 bedtime plants for better sleep that I like to include in every garden for children are only a piece of the puzzle. They are the sprinkles on your cupcake.
Before we have sprinkles we need icing to make the effects stick. Plus it’s the only part of a dessert that matters to kids.
One of the most researched causes for our poor quality sleep these days is a combination of increased screen time with a lack of time spent outdoors. Both boil down to our internal rhythms being sent the wrong messages at the wrong time, or just not receiving the data that our systems need. By resetting these rhythms we can support the cycles of hormone generation and suppression which leads to better quality sleep.
The easiest way to do this is by spending time outside, in the sunshine, before noon. It’s free, it’s available to everyone and isn’t dependent on owning property or having a space to garden.
Walking to the park is not always a walk in the park though. Getting your gang outside brings many challenges for both experienced parents and those new to the journey. Joining movements such as 1000 hours outside can provide the sense of community and normalcy to ease the transition. The benefits are worth the effort. The winter months are even more challenging with the reduced sunlight and cold temperatures. I have a lists for both snow and no snow activities that you can do for free with your kids.
“Earthing (also known as grounding) refers to contact with the Earth’s surface electrons by walking barefoot outside, that transfer the energy from the ground into the body. Emerging scientific research supports the concept that the Earth’s electrons induce multiple physiological changes of clinical significance, including reduced pain and better sleep.”
Ensuring that we physically connect with earth daily, without barriers such a shoes and other synthetic materials, will help with resetting the biological clocks regulating diurnal(daytime) body rhythms, such as cortisol secretion. Being in a land where winter takes up a significant portion of the year, going barefoot is not possible, or safe, for many. Another option to participate in this ionic transfer is spending time near crashing water. This can be by a lake as the waves roll in, spending time in the rain or by a waterfall. The time in the sunshine, around plants, and by moving water all provide opportunities to benefit from the transfer of negative ions.
Once you have begun working to regulate cortisol, serotonin and melatonin to be naturally in sync with the earths rhythms, you hopefully will not have a need for these plants. But while you are working to establish that balance, these three plants will be helpful at bedtime.
Bedtime Garden: 3 bedtime routine plants for better sleep
Three plants with sleepy or relaxing properties that can easily be included into your children’s' bedtime routine are Chamomile, Lavender and Calendula.
Chamomile
Chamomile preparations such as tea and essential oil aromatherapy have been used to treat insomnia and as a sleep-inducer. Sedative effects may be due to the flavonoid, apigenin that binds to benzodiazepine receptors in the brain. Studies have shown it effective in treating general anxiety disorders which is a frequent cause of sleeplessness.
Alcohol tinctures are the most effective at harnessing the compounds that makes chamomile such an asset. Far more simple and enjoyable methods such as tea, reap excellent extractions with far less effort and time. For skin care benefits, add flowers to a warm bath or create a tea and then apply to the skin. Creating a hydrosol is a lovely post cleanse treat and makes for a great pillow spray.
There are two types of chamomile that are included in the studies. Roman (Chamaemelum nobile) and German (Chamomilla recutita). German Chamomile is typically used for the making of teas, and this is what most studies refer to when stating the effectiveness of this plant. Roman Chamomile is commonly used for topical skin applications. They can be used interchangeably but do contain slight variations in their compounds which gives them the powerful attributes that chamomile is famous for.
These plants are not to be confused with Wild Chamomile (Matricaria discoid). They may look alike but do not have the same compounds
A self-seeding annual, this plant often returns each year and can easily be grown in a container, raised bed or in ground. Collecting the seeds is a great fine motor skill and simple task.
Lavender
Lavenders effects on sleep is well documented and widely accepted. Often, lavender is used in studies and clinical trials in the form of essential oils. Creating your own essential oil at home is not impossible, but is not the easiest way to reap the benefits of this plant at bedtime.
Lavender sprigs, fresh from the garden can be added to a warm bath. A tea can be brewed from the lavender flower buds. Dried lavender can be placed into baggies and stored in closets to scent pajamas or tucked bedside to give off an aromatherapy effect. Hydrosols can easily be made at home and sprayed on your body or onto a pillow as a sleep mist.
Not all lavender is created equal. English Lavender (Lavendula angustifolia) varieties often have the greatest success surviving our southern Ontario climates. This is beneficial for a bedtime garden as English Lavender is the variety used for it’s strong scent.
A perennial that prefers full sun and drier conditions, lavender is content to spend it’s time in a container but is unlikely to survive our winters if it is not in ground.
Calendula
Calendula is frequently used as a topical rather then ingested or aromatherapy. It is commonly found in many children’s skincare products as it is well known for it’s effective treatment of many skin issues including eczema, diaper rash and aiding in the healing of cuts and scarring. Due to it’s anti-inflammatory properties, using a calendula oil or salve as part of a bedtime routine can help relax muscles. The act of a bedtime massage is a great opportunity to slow down and connect with your child, helping to ease into a relaxed and sleepy state.
To create an infused oil, simply harvest the flower heads of calendula when they are in full bloom. Store in a paper bag, allowing them to dry out. This reduces the moisture content and allows you to stockpile enough for a DIY. Pick your preferred carrier oil and fill a jar with the dried flowers, topping up the air spaces with oil. Seal the jar and allow it to steep for 3-4 weeks. This can be used as is or if you’d prefer, it can be turned into a salve by adding beeswax and a few more steps.
An annual that happily grows anywhere you put it as long as it has full sun. It will not self seed so make sure you save a few corms (seeds) before winter sets in. Calendula works extremely well with winter sowing methods.
Sleep and establishing healthy sleep habits effects run over into every aspect of our lives from our physical health, mental health, development of children, our ability to thwart illness and our relationships. If we as parents and caregivers are not sleeping, we are not able to foster the connection with our children, or have the patience that they deserve from us.
If the bedtime routine is a fight, we are releasing the wrong hormonal cocktail. How can we expect our family to sleep restoratively after such an encounter? How can we expect our kids to bounce out of bed in a grand mood if we greet them with sleep-deprived surliness? This is one area worth mastering as it can reset many areas of your life!
If the topic of sleep science is one that fascinates you as much as it does me, I’d encourage you to add Why We Sleep: Unlocking the Power of Sleep and Dreams to your list. This is not a sleep training guide. It will not teach you how to make your kids sleep. It will change the value you place on sleep, and help you to understand how sleep needs change as we evolve through life’s stages.