Melatonin Isn’t the Answer — This Nighttime Spray Is
🌙 “Dreamy Citrus Mist” Sleep Spray
(No lavender. No vanilla. Unbelievably magical.)
What You’ll Need:
4 oz glass spray bottle
3 oz distilled water
1 oz witch hazel (helps the oils disperse + is soothing to the skin)
4 drops Roman Chamomile essential oil
3 drops Mandarin essential oil
2 drops Cedarwood essential oil
Butterfly Pea Flower Mostly for the color benefits. It will turn the spray a pretty blue and if you want it to be purple add a sprits of lemon.
Optional: 1 drop Frankincense for grounding
🌿 Why This Works
✨ Roman Chamomile — the ultimate calmer
Chamomile is one of the safest essential oils.
Naturally reduces anxiety, restlessness, and nervous energy.
Helps the mind downshift from “hyper” to “sleepy.”
Lavender gets all the attention, but chamomile is the true OG of bedtime calm.
✨ Mandarin — gentle, sweet, mood-lifting citrus
Most citrus oils are stimulating — Mandarin is the only citrus that is calming.
It helps with:
emotional balance
worry
nighttime overstimulation
It smells like a cozy hug, not like cleaning spray.
✨ Cedarwood — the grounding ingredient
This helps feel safe and rooted… exactly what our nervous systems crave at bedtime. Think about it were animals, of course, we would be more alert at night. It’s in our survival to feel safe, and then we sleep better.
Cedarwood naturally increases production of serotonin and melatonin, the hormones tied to sleep and relaxation.
It gives the blend a “warm bedtime story” vibe without being heavy.
✨ Frankincense (optional) — the deep breather
Encourages slow, deep breathing
Calms an anxious chest
Helps kids wind down mentally
Use only 1 drop if you include it — it's powerful.
🌙 How to Make It
Add witch hazel to the spray bottle.
Add the essential oils.
Swirl gently to combine.
Add distilled water.
Shake before each use.
🌙 How to Use
Spray on:
pillows
blankets
pj’s
around the room
in the car for nighttime drives
Safe for kids age 3+. For toddlers, spray on bedding not skin.
✨ Why It Helps Your Kids Fall Asleep Faster
This blend works because it targets all three parts of the nervous system:
✔ Mind: chamomile + mandarin reduce anxious thinking
✔ Body: cedarwood supports melatonin & relaxation
✔ Breathing: frankincense (optional) encourages slow exhale
And together?
The scent signals: “It’s bedtime now.”
Kids respond insanely well to routines built around scent cues.
Is Melatonin Actually Hurting Your Sleep? What You Need to Know
Melatonin is often marketed as a “safe, natural” sleep fix — especially for kids and stressed-out adults — but taking it too often can actually work against your body’s natural rhythm.
Melatonin is a hormone your brain produces when it gets dark. It’s your internal signal that says, “Hey, it’s time to wind down.” But when we start taking melatonin supplements every night, especially in high doses, our bodies can become reliant on the outside source. Over time, this can confuse your natural hormone cycles and make your brain produce less melatonin on its own.
That’s why some people notice they eventually need more melatonin, feel groggy in the morning, or struggle to sleep without it. It becomes a cycle — and not a great one.
You can copy and paste the link I provide to read another article about melatonin and how it might not be as beneficial as we once thought.https://newsroom.heart.org/news/long-term-use-of-melatonin-supplements-to-support-sleep-may-have-negative-health-effects Doctors often give us only part of the picture, sharing enough information to earn our trust but not always the whole story. Then, when we think we’ve found an answer, we’re quick to tell others, and soon the practice becomes widespread. I know many parents who gave their children melatonin every night for years. I’ve often wondered how that habit might affect those kids’ natural sleep patterns as they grow up, or whether there are underlying struggles we won’t notice because children don’t always have the words to describe what they feel — their difficulties can show up in subtle or unexpected ways.
Here’s the good news: your body can relearn how to sleep naturally.
Simple habits like turning off bright screens earlier, dimming lights in the evening, keeping a consistent bedtime routine, and creating a calm sleep environment help retrain your circadian rhythm. When you teach your body to get tired on its own, it begins producing melatonin naturally again — no pills required.
Sleep isn’t supposed to be forced. It’s supposed to be supported. With small lifestyle shifts and a nighttime routine your brain recognizes, you can fall asleep more easily, wake up refreshed, and skip the stress of relying on supplements long-term.
Your body knows what to do — sometimes it just needs a softer, more natural nudge, especially after a raging day at the office. 🌙✨
