AromaTouch Hand Technique for Kids: The 5-Minute Bedtime Ritual Every Parent Needs

Courtney Dow
Aug 17
4 min read

As mums, we’re always looking for simple ways to help our kids wind down at night. Their little bodies and minds are often still racing from school, sports, screens, or just the general chaos of the day. One of the most powerful tools I’ve found to create calm before bed is the AromaTouch Hand Technique. It takes just five minutes, it’s easy to learn, and is a great way to get some 1:1 connection with your kids amongst the chaos of the day.

Why was the AromaTouch Hand Technique created?

The AromaTouch Hand Technique was developed by Dr David Hill, one of doTERRA’s founding physicians. His vision was to make essential oils more accessible in everyday life by combining them with the power of human touch.

There’s plenty of science that backs this up. Touch itself has been shown to reduce cortisol (the stress hormone), lower heart rate, and increase oxytocin, the hormone linked to connection and bonding. Pairing touch with essential oils adds another layer of benefit. Research on aromatherapy shows that certain oils can calm the nervous system, improve sleep quality, and even influence mood through their impact on the limbic system in the brain.

This technique was designed to be simple and approachable, so families could use it without needing full massage training.

The benefits for kids (and parents too)

Promotes relaxation by triggering the body’s natural “rest and digest” response
Encourages deeper, more restful sleep
Strengthens connection by offering 1:1 attention and nurturing touch
Creates a bedtime ritual that signals to kids it’s time to settle down
Supports overall wellbeing by combining gentle touch with the properties of essential oils

Safe dilution and which oils to use

When it comes to using essential oils with kids, less is more. Their skin is more delicate and they simply don’t need as much oil to experience the benefits.

Here’s what I recommend:

Always dilute with a carrier oil like fractionated coconut oil. A safe starting point is 1 drop of essential oil in a teaspoon of carrier oil.
Stick to gentle oils for evenings. Lavender, Roman Chamomile, and Frankincense are all beautiful choices.
Balance blend is one of my favourites because it’s already pre-diluted, which makes it safe and convenient to use straight from the bottle.
Avoid “hot” oils such as Oregano, Cinnamon, or Peppermint on children’s skin

My personal favourites for kids bedtime are:

Lavender – Probably the most well-researched essential oil for relaxation. Studies show it can lower heart rate and blood pressure while calming activity in the nervous system. That’s why it’s often used to support sleep and ease feelings of restlessness in both adults and children.
Frankincense – Known as the “oil of truth,” this one is grounding on both an emotional and physiological level. Research suggests it can support deeper breathing and promote a sense of stillness, which is exactly what we want before bed.
Roman Chamomile – Traditionally used for centuries as a natural sleep aid, Roman Chamomile has compounds that work on the same brain receptors as calming medications, just in a much gentler, natural way. It’s beautiful for soothing the mind and preparing the body for rest.
Balance blend – This is one of my absolute go-tos because it’s already pre-diluted with fractionated coconut oil, so it’s safe and ready to use straight from the bottle. The mix of grounding tree oils (like spruce and frankincense) with calming florals makes it deeply centring and supportive when kids (or parents) are feeling unsettled.

Remember, you only need a little. One or two drops is enough.

Watch the 5-minute technique

Here’s the step-by-step video you can follow along with. Try it tonight with your kids and see how much calmer bedtime feels (I've added a printable cheat-sheet below too)

Our nightly ritual

In our home, this hand massage has become a much loved nightly ritual. No distractions. No rushing. Just presence. It's the time of night I find my kids most likely to open up and chat to me about their day, or things on their mind.

And while my intention is to create some calm & grounding for my little ones, it does the same for me too. I don't know about you, but I can sometimes be rushing through my head with my never-ending to-do list at bed time, and this simple practice reminds me to pause, slow down, and create intentional space at the end of the day.

Try it tonight

If you’ve been looking for a simple way to bring calm into your evenings, this is one of the easiest and most effective tools you can start using. You don’t need special equipment or an hour of free time. Just your hands, a drop or two of oil, and five minutes with your child.

Don't have essential oils yet?

Purchase pure essential oils through me and you'll not only get 25% off RRP, but also get access to my library of eBooks, and interactive customer support community.

My top picks are the AromaTouch Kit, or Family Essentials Pack.

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