The impact of different foods on children's sleep patterns

Getting a good night's sleep is vital for children’s growth and development. An often overlooked factor that directly affects sleep is the area of diet. In this blog post we explore different foods that can either enhance or disrupt sleep in children, in order to help promote restful sleep.

Why sleep is important

Sleep plays a crucial role in several aspects of health for children. It helps maintain physical health, supports cognitive development, and regulates emotions. Research indicates that lack of sleep can cause various challenges—including poor concentration and mood swings.

Younger children require substantial sleep to thrive. For example, toddlers should get 11-14 hours, while school-aged children need about 9-11 hours of quality sleep every night. As such, making informed food choices can prove a valuable factor in helping to secure the sleep your child needs.

Foods that promote sleep

Some foods can naturally enhance sleep quality by promoting relaxation and boosting the production of sleep-related hormones, such as melatonin and serotonin.

Complex carbohydrates are known for helping to promote sleep, as foods like whole-grain bread, brown rice, and oats help gently elevate insulin levels. This, in turn, makes the amino acid tryptophan more accessible to the brain. Tryptophan is vital because it's converted to serotonin and then melatonin, both essential for sleep.

Adding lean proteins such as turkey, chicken, fish, lentils, beans or quinoa have been shown to provide sleep-supporting benefits.

Dairy products like yogurt and milk are excellent sources of calcium. Research shows that calcium is linked to improved sleep quality by helping the brain use tryptophan to create melatonin. A warm glass of milk before bed is a well-known and effective sleep remedy.

Melatonin-rich fruits, such as cherries and kiwis, can significantly impact sleep quality in a positive way. Including these fruits in an evening snack routine can help set the stage for restful sleep. Bananas are another fantastic option, containing nutrients like serotonin, magnesium, and potassium, which together help relax muscles and promote sleep.

Foods that hinder sleep

Conversely, some foods can disrupt sleep patterns, particularly when consumed close to bedtime. Here’s a look at foods to avoid.

Sugary snacks such as candy, cakes, and cookies might provide a quick energy rush, but they can lead to insulin spikes. This spike can make children feel overly energized and alert, hindering their ability to wind down.

Caffeine is a well-known stimulant found in coffee, tea, and soft drinks. Even drinks like chocolate milk can contain caffeine. Whilst individuals have different levels of tolerance towards caffeine, as a general rule it’s best to avoid all caffeinated beverages at least 5-6 hours before bedtime, as they can greatly impact a child's ability to fall asleep.

Spicy foods can lead to digestive discomfort and may stimulate the body instead of calming it. For sensitive children, it's wise to choose milder options during evening meals.

Eating large, heavy meals shortly before bed can cause discomfort and disrupt sleep. Try to finish eating your main meal two or so hours before bedtime, wherever possible, to prevent this being a cause of disrupted sleep.

Crafting a sleep-friendly diet

To help children achieve better sleep, consider these tips for creating a sleep-friendly diet:

• Plan dinner where possible: focus on balanced meals that include lean proteins, whole grains, and vegetables about two to three hours before bedtime. This combination fosters better sleep.

• Healthy evening snacks: if children need a bedtime snack, opt for sleep-supporting options like yogurt, bananas, an oatcake, or a small bowl of oatmeal.

Incorporating sleep-promoting foods while avoiding those that disrupt rest can lead to better overall health and well-being for children, and can also help you eliminate diet as a potential cause behind any sleep difficulties.

If you would like more personalised support, to help you address any sleep difficulties you are encountering with your child, check out our Sleep Packages.