Meditation versus Medication

Written By Helen Shields

As a registered mental health nurse with over 20 years’ experience working with children and families, from inpatient adolescent units to community youth and family teams, I’ve seen firsthand the challenges many families face.

I’ve also lived it.

As a mother of three, I know just how exhausting bedtime struggles can be. Our eldest, now 19, experienced severe night terrors. Bedtime wasn’t a routine, it was a marathon. We’d start at 7pm and be lucky if she was asleep by 10pm… only to be up again at 6:30am.

“I just need the toilet.”
“I need a drink.”
“Mum…”

And so it went, night after night.

As a first-time mum, I felt completely out of my depth. We even tried sleep school - unsuccessfully. Looking back, I often think, I wish I knew then what I know now.

There were small wins along the way. Introducing bedtime stories on a CD player helped. Establishing a consistent routine - dinner at 6pm, a warm bath, pyjamas, a story and lights out, eventually became our anchor. But it wasn’t perfect, and like many families, we had nights where nothing worked, and we simply did what we needed to do - including co-sleeping.

At around eight years old, after discussions with paediatricians I worked with (who could see just how exhausted I was), we trialled melatonin. It helped initially, but over time I found myself needing to increase the dose to achieve the same effect, and that didn’t sit comfortably with me.

So, we returned to routine.

Every child is different, and I certainly don’t claim to have all the answers. But through both my professional experience and personal journey, I began to explore other approaches.

Discovering Meditation for Children

After completing my meditation training, by which time my children were older (my youngest is now 12), I had a powerful realisation:

This could have made such a difference when my children were little.

That insight led me to develop guided meditations specifically for children, particularly those who are neurodivergent or find it difficult to settle.

These meditations are carefully designed using:

  • Gentle, non-threatening language (often in the third person)

  • Safe, calming imagery to create a sense of security

  • Engaging characters to hold attention

  • Music tuned to supportive frequencies to enhance relaxation

Why It Works

Meditation helps activate the parasympathetic nervous system - the body’s “rest and digest” state.

When a child feels safe, their body begins to respond:

  • Heart rate slows

  • Breathing becomes softer and more regular

  • Thoughts begin to quieten

  • The body relaxes

  • A sense of calm and self-compassion develops

This is where the magic happens.

The brain receives the signal: it’s safe to rest.

And from there, sleep can come more naturally.

Every child is unique, and there is no one-size-fits-all solution. But meditation offers a gentle, supportive alternative, or complement, to medication, helping children build lifelong tools for calm, regulation and rest.

Follow along for more children’s meditations and supportive tools for families.

Helen Shields