How to Sleep Better at Every Age (Naturally)
Let’s talk about sleep.
Or more accurately… the lack of it.
From toddler bedtime battles to 3am hormonal wakeups, sleep can feel like the one thing we all need - and yet struggle to get.
But here’s the thing:
Sleep isn’t one-size-fits-all.
Our bodies, hormones, and emotional needs change throughout life - and so do our sleep patterns.
As a naturopath and mum, I’ve created a range of Wild Flower Essences to gently support sleep across different life stages. But I also know that great sleep hygiene starts with small, simple habits.
So in this blog, I’m sharing both:
🌿 Natural remedies that support your sleep
💤 Lifestyle tips that make drifting off (and staying asleep) a little easier
🌙 First… Here Are Some Universal Sleep Tips (No Products Required)
Whether you’re 4 or 84, these calming rituals help signal to your body that it’s time to rest.
1. Keep a consistent sleep schedule
Try to go to bed and wake up at the same time every day—yes, even on weekends. Your circadian rhythm will thank you.
2. Create a calming wind-down ritual
Dim the lights, switch off screens, and do something that helps you relax: reading, journaling, a warm shower, gentle stretching, or deep breathing.
3. Limit blue light before bed
Screens can suppress melatonin, your sleep hormone. Try shutting them down 1 hour before sleep—or at least pop on some blue light glasses in the evening.
4. Avoid heavy meals and stimulants late at night
Big meals, caffeine, or alcohol can all mess with sleep quality. Aim to finish dinner 2–3 hours before bed.
5. Cool, dark, quiet bedroom = sleep heaven
Think of your bedroom as a sleep sanctuary. Use blackout curtains, keep the temp cool, and minimize noise where possible.
6. If you can’t sleep… get up
Lying awake and stressing only makes things worse. Get up, do something quiet and non-stimulating, then try again when you’re sleepy.
🧸 Babies & Toddlers: When Settling Feels Impossible
Little ones are sensitive souls.
Overstimulation, teething, separation anxiety, or a disrupted routine can leave them overtired and unsettled.
What can help:
-
Sweet Dreams Mist - A gentle bedtime mist to create calm and signal that it’s time to wind down. Spray around the room, on bedding or PJs.
-
Slow Down Blend - Gently supports overstimulated nervous systems and helps little ones over 2 years old transition from play to rest.
-
Note: Blends like Sweet Dreams Blend are not recommended for children under 2, but can be introduced gently in the toddler years.
📚 School Kids & Teens: When Minds Won’t Switch Off
Homework, social pressures, screen time, and big feelings—there’s a lot going on in those growing minds.
What can help:
-
Slow Down Blend - Eases hyperactivity and mental overstimulation. Especially helpful after screen time or sports.
-
Sweet Dreams Blend - Calms emotional overwhelm and encourages deep, restorative sleep.
- Remember: Our mists are a great introduction to Wild Flower Essences, or can be used in conjunction with blends to layer the effects.
💼 Adults: When the Brain Won’t Quit
You’re physically exhausted… but your brain? Wide awake.
Whether it’s work stress, parenting overload, or general burnout, restful sleep can feel like a luxury.
What can help:
-
Slow Down Blend and Mist - Supports your nervous system in switching gears and letting go of tension.
-
Sweet Dreams Blend and Mist - Calms late-night overthinking and helps deepen rest.
🔥 Perimenopause & Menopause: When Hormones Hijack Sleep
Hot flashes. Night sweats. Anxiety.
The hormonal changes of perimenopause and menopause often wreak havoc on sleep—especially around 2–3am.
What can help:
-
Slow Down Blend and Mist - Especially helpful for easing tension before bed and managing nervous energy.
-
Sweet Dreams Blend and Mist - For emotional stress and 3am wakeups.
-
Female Blend - Daily support to reduce emotional and physical sleep disruptions.
👵 Elderly: When Rest Gets Lighter
As we age, changes in melatonin production, medication, and body rhythms can make sleep more fragmented.
What can help:
-
Slow Down Blend and Mist - Supports a calm transition into rest and helps reduce evening agitation.
-
Sweet Dreams Blend and Mist - Gentle and non-drowsy support for better, deeper sleep.
🌿 The Wind Down Pack: Your All-In-One Sleep Ritual
For those who want a simple, go-to bedtime solution, the Wind Down Pack is your best bet.
It combines our two sleep superheroes:
💤 Sweet Dreams Blend - to support sleep from the inside out
🛏️ Slow Down Blend - to calm the mind and body before bed
Perfect for all ages (over 2), and a beautiful gift for yourself or your family. Also available as a Mist Pack.
Why Wild Flower Essences?
Unlike melatonin or heavy sleep aids, Wild Flower Essences work on an emotional level- supporting the body’s natural rhythms without causing grogginess, dependency, or side effects.
They’re safe for all ages, including babies (with mist products), pregnant women, and older adults, and can be used alongside medications and supplements.
Ready to support better sleep - naturally?
✨ Explore the Sleep Support Collection
✨ Shop the Wind Down Pack
Sleep isn’t a luxury. It’s a lifeline.
And when everyone in the house is sleeping better? Everything feels easier.
Sweet dreams,
Alisha x
Founder of Naughty Naturopath Mum
How to Sleep Better at Every Age (Naturally)
Let’s talk about sleep.
Or more accurately… the lack of it.
From toddler bedtime battles to 3am hormonal wakeups, sleep can feel like the one thing we all need - and yet struggle to get.
But here’s the thing:
Sleep isn’t one-size-fits-all.
Our bodies, hormones, and emotional needs change throughout life - and so do our sleep patterns.
As a naturopath and mum, I’ve created a range of Wild Flower Essences to gently support sleep across different life stages. But I also know that great sleep hygiene starts with small, simple habits.
So in this blog, I’m sharing both:
🌿 Natural remedies that support your sleep
💤 Lifestyle tips that make drifting off (and staying asleep) a little easier
🌙 First… Here Are Some Universal Sleep Tips (No Products Required)
Whether you’re 4 or 84, these calming rituals help signal to your body that it’s time to rest.
1. Keep a consistent sleep schedule
Try to go to bed and wake up at the same time every day—yes, even on weekends. Your circadian rhythm will thank you.
2. Create a calming wind-down ritual
Dim the lights, switch off screens, and do something that helps you relax: reading, journaling, a warm shower, gentle stretching, or deep breathing.
3. Limit blue light before bed
Screens can suppress melatonin, your sleep hormone. Try shutting them down 1 hour before sleep—or at least pop on some blue light glasses in the evening.
4. Avoid heavy meals and stimulants late at night
Big meals, caffeine, or alcohol can all mess with sleep quality. Aim to finish dinner 2–3 hours before bed.
5. Cool, dark, quiet bedroom = sleep heaven
Think of your bedroom as a sleep sanctuary. Use blackout curtains, keep the temp cool, and minimize noise where possible.
6. If you can’t sleep… get up
Lying awake and stressing only makes things worse. Get up, do something quiet and non-stimulating, then try again when you’re sleepy.
🧸 Babies & Toddlers: When Settling Feels Impossible
Little ones are sensitive souls.
Overstimulation, teething, separation anxiety, or a disrupted routine can leave them overtired and unsettled.
What can help:
-
Sweet Dreams Mist - A gentle bedtime mist to create calm and signal that it’s time to wind down. Spray around the room, on bedding or PJs.
-
Slow Down Blend - Gently supports overstimulated nervous systems and helps little ones over 2 years old transition from play to rest.
-
Note: Blends like Sweet Dreams Blend are not recommended for children under 2, but can be introduced gently in the toddler years.
📚 School Kids & Teens: When Minds Won’t Switch Off
Homework, social pressures, screen time, and big feelings—there’s a lot going on in those growing minds.
What can help:
-
Slow Down Blend - Eases hyperactivity and mental overstimulation. Especially helpful after screen time or sports.
-
Sweet Dreams Blend - Calms emotional overwhelm and encourages deep, restorative sleep.
- Remember: Our mists are a great introduction to Wild Flower Essences, or can be used in conjunction with blends to layer the effects.
💼 Adults: When the Brain Won’t Quit
You’re physically exhausted… but your brain? Wide awake.
Whether it’s work stress, parenting overload, or general burnout, restful sleep can feel like a luxury.
What can help:
-
Slow Down Blend and Mist - Supports your nervous system in switching gears and letting go of tension.
-
Sweet Dreams Blend and Mist - Calms late-night overthinking and helps deepen rest.
🔥 Perimenopause & Menopause: When Hormones Hijack Sleep
Hot flashes. Night sweats. Anxiety.
The hormonal changes of perimenopause and menopause often wreak havoc on sleep—especially around 2–3am.
What can help:
-
Slow Down Blend and Mist - Especially helpful for easing tension before bed and managing nervous energy.
-
Sweet Dreams Blend and Mist - For emotional stress and 3am wakeups.
-
Female Blend - Daily support to reduce emotional and physical sleep disruptions.
👵 Elderly: When Rest Gets Lighter
As we age, changes in melatonin production, medication, and body rhythms can make sleep more fragmented.
What can help:
-
Slow Down Blend and Mist - Supports a calm transition into rest and helps reduce evening agitation.
-
Sweet Dreams Blend and Mist - Gentle and non-drowsy support for better, deeper sleep.
🌿 The Wind Down Pack: Your All-In-One Sleep Ritual
For those who want a simple, go-to bedtime solution, the Wind Down Pack is your best bet.
It combines our two sleep superheroes:
💤 Sweet Dreams Blend - to support sleep from the inside out
🛏️ Slow Down Blend - to calm the mind and body before bed
Perfect for all ages (over 2), and a beautiful gift for yourself or your family. Also available as a Mist Pack.
Why Wild Flower Essences?
Unlike melatonin or heavy sleep aids, Wild Flower Essences work on an emotional level- supporting the body’s natural rhythms without causing grogginess, dependency, or side effects.
They’re safe for all ages, including babies (with mist products), pregnant women, and older adults, and can be used alongside medications and supplements.
Ready to support better sleep - naturally?
✨ Explore the Sleep Support Collection
✨ Shop the Wind Down Pack
Sleep isn’t a luxury. It’s a lifeline.
And when everyone in the house is sleeping better? Everything feels easier.
Sweet dreams,
Alisha x
Founder of Naughty Naturopath Mum
