Your Children's Sleep & Their Diet

Sleeping Better / Family Health

What your child eats during the day may impact on their sleep during the night. A light snack in the hour before bedtime may be helpful for some children. Avoid heavy meals as this can make it more difficult to sleep but also be mindful that if your child is starting the day early it may be due to hunger.

It’s best to avoid sugar but also consider natural sugar levels when providing a little snack. Fruit and natural fruit juice contain sugar and too much of them too close to bed can provide a rush of energy. Avoid caffeine from late afternoon onwards. It is not only present in tea and coffee but can also be found in hot chocolate and fizzy drinks.

Melatonin is the hormone that we produce when it gets dark and helps us to feel sleepy. Some foods contain melatonin although research around amounts and the impact on sleep needs a lot more work.

Below is a list of foods that may aid sleep, there still needs to be much more research in this area but many families share that they find this list helpful:

  • Almonds contain magnesium promotes both sleep and muscle relaxation. They also help to keep blood sugar levels stable overnight.
  • Bananas are an excellent source of magnesium and potassium. They also contain tryptophan an amino acid that helps us to sleep but don’t forget fruit contains sugar too. Blend one banana with one cup of milk or soya milk to make an ideal bedtime drink.
  • Dairy, yogurt, milk and cheese contain tryptophan helping us to nod off more easily. Calcium is effective in stress reduction and it’s not true . . cheese doesn’t give you nightmares!
  • Cherries particularly tart cherries have been found in one small study to naturally boost melatonin production. You could try drinking a glass of cherry juice (available at most natural foods stores) or a serving of fresh, frozen or dried cherries before bedtime.
  • Cereal not only is it a healthy snack, but it may also help you snooze. Complex carbohydrate-rich foods increase the availability of tryptophan in the bloodstream. Avoid sugar-coated cereals though, these will give your child a sugar rush and wake them up.

Sleeping Better Useful Resources

This introductory course is aimed at professionals supporting teenagers with sleep...
Our vision is for everyone to be able to enjoy a good night’s sleep and that’s why...
Tackling the misconception that sleep needs decline with age by looking at why sleep...
Our Sleep Success programme builds on the learning from the Foundation Programme offering...
An exploration into why menopause can be a key trigger of insomnia because of the...
This training course is designed for professionals working in secondary schools. Research...
An introduction to understanding adult sleep, ideal for those wanting to expand their...
Our corporate online learning packages are aimed at supporting your wellbeing strategies...
This introductory course is aimed at parents and carers of teenagers with sleep...
Sleep Talkers is a ‘Train the Trainer’ programme which is aimed at organisations who have...
We are delighted to be able to offer the Cognitive Behavioural Therapy for Insomnia (CBT-...
This training course is designed to improve sleep in the workplace and is suitable for...
Examining the close relationship between sleep and mental health, some of the sleep...
Our Foundation Programme provides an introduction to our work and is suitable for...
Learn how it develops, the importance of a diagnosis, some of the consequences associated...
Our corporate online learning packages are aimed at supporting your wellbeing strategies...
Sleep Tight is a course for professionals and provides the tools needed to deliver early...
Fabulous! Is a motivational app that uses challenges to help build physically and...
Guided meditations
Guided meditations
Recharge is a personalised six-week program that helps improve your general health and...