Nourishing Sleep: How the Right Foods Can Support Better Rest for Your Child

What your child eats doesn’t just fuel their day, it can also have a big impact on how well they sleep at night. While most parents focus on bedtime routines and sleep schedules, nutrition is often an overlooked piece of the puzzle. Certain foods can make it easier for your child to fall asleep, stay asleep, and wake up feeling well-rested, while others might be quietly getting in the way.

In this blog, I explore the link between sleep and nutrition, share which foods may support or disrupt your child’s sleep, and offer simple tips for adding sleep-friendly snacks into your child’s daily routine.

How Nutrition Influences Sleep

Sleep and nutrition are deeply intertwined. The foods your child eats during the day supply essential nutrients that help produce important sleep hormones like melatonin and serotonin, which play a crucial role in regulating sleep and mood. Eating a balanced diet supports these natural processes, while unhealthy eating habits can contribute to restless nights and trouble falling asleep.

Here are some of the key nutrients that can affect your child’s sleep:

Tryptophan

Tryptophan is an amino acid that helps the body produce serotonin, a neurotransmitter that promotes feelings of relaxation and well-being. Serotonin is then converted into melatonin, the hormone that signals the body to sleep.

Foods high in tryptophan include:

• Turkey

• Chicken

• Dairy products like milk and yogurt

• Eggs

• Nuts and seeds

Magnesium

Magnesium is a mineral known for its relaxing properties. It helps to calm the nervous system and reduce stress, both of which are important for falling asleep. Magnesium deficiency can lead to restless sleep and waking up during the night.

Magnesium-rich foods include:

• Leafy green vegetables like spinach and kale

• Bananas

• Almonds and cashews

• Whole grains

• Avocados

Calcium

Calcium is another important nutrient for sleep because it works with tryptophan to produce melatonin. Without enough calcium, the body may struggle to relax and enter a restful sleep state.

Calcium-rich foods include:

• Dairy products (milk, cheese, yogurt)

• Tofu

• Broccoli

• Fortified plant-based milks

  
  

Vitamin B6

Vitamin B6 helps the body convert tryptophan into serotonin and melatonin. Without enough B6, the production of these sleep-regulating hormones may be disrupted.

Sources of vitamin B6 include:

• Bananas

• Potatoes

• Fish (such as salmon and tuna)

• Chickpeas

• Poultry

While certain foods support restful sleep, others may make it harder for your child to fall or stay asleep. Here are some common foods to be mindful of when aiming for better nights:

Sugar

Foods high in sugar can cause sharp spikes and drops in blood sugar levels, which may lead to restlessness and trouble staying asleep. Consuming sugary snacks or desserts later in the day can also increase hyperactivity, making it more difficult for children to calm down and settle into bedtime.

Spicy or Heavy Foods

Spicy and rich meals can lead to indigestion, making it uncomfortable for your child to fall asleep. It’s best to avoid heavy or spicy foods close to bedtime, as they may cause discomfort and disrupt a restful night.

Caffeine

Even if you steer clear of coffee or tea, caffeine can sneak into your child’s diet through chocolate, some sodas, and certain candies. As a stimulant, caffeine increases heart rate and activates the nervous system, making it harder for children to fall asleep and stay asleep.

Sleep-Friendly Snack Ideas for Kids

If your child often feels hungry before bedtime, a light, nutritious snack can make it easier for them to drift off.

Here are some gentle, sleep-supportive snack options:

• A small bowl of yogurt topped with chia seeds

• A banana paired with a tablespoon of almond butter

• Whole grain crackers served with a slice of cheese

• A warm cup of milk accompanied by a few nuts (age-appropriate)

• Oatmeal with sliced fruit and a drizzle of honey

These snacks provide key nutrients that promote restful sleep without overwhelming your child’s digestive system before bed.

Establishing a Balanced Diet for Better Sleep

Providing your child with a balanced diet full of the right nutrients is essential for supporting healthy sleep.

Here are some tips to help you build a sleep-friendly eating routine:

• Choose Whole Foods: Focus on whole grains, fresh fruits and vegetables, lean proteins, and healthy fats instead of processed or sugary snacks. A nutrient-rich diet benefits your child’s overall health, including their sleep quality.

• Limit Sugary Treats: Save sweets for earlier in the day rather than before bedtime to prevent disruptions to their sleep cycle.

• Manage Hydration: Encourage plenty of water throughout the day, but reduce fluid intake close to bedtime to minimise nighttime awakenings for bathroom trips.

• Create a Soothing Bedtime Routine: Pair sleep-friendly snacks with calming pre-sleep activities like a warm bath, a gentle story, and dimmed lights to help your child wind down and get ready for rest.

  
  

Nutrition plays a vital role in how well your child sleeps. Incorporating foods rich in tryptophan, magnesium, and other key nutrients can promote restful nights. At the same time, avoiding sleep-disrupting items like sugar and caffeine helps ensure your little one enjoys sound, uninterrupted sleep.

Ready to help your child sleep better?

📩 Contact me to book your free 15-minute discovery call today to get to know me and explore how my packages can support your family.

Emma McLaren | The Paediatric Sleep Nurse