Nutrition for Sleep

Nutrition for Sleep: Foods that Support Healthy Sleep in Children

As a pediatric sleep coach, my work often centers on establishing consistent routines, optimizing sleep schedules, and fine-tuning behavioral strategies. Yet, a crucial piece of the sleep puzzle that sometimes gets overlooked is what we feed our children. It’s truly fascinating how the foods our little ones consume can impact their ability to fall asleep and stay asleep soundly.

While I'm a certified sleep coach and not a nutritionist or doctor, from my perspective working with countless families, I've seen how certain dietary choices can genuinely support better sleep. This isn't about rigid diets, but rather understanding how specific nutrients can contribute to the body's natural sleep-wake cycles.

When we think about what to give our children for sleep, it's not just about avoiding sugary rushes before bed (which, of course, is a good idea!). Some everyday foods contain compounds that help the body produce sleep-promoting hormones and calm the nervous system.

Let's explore some key "sleep-friendly" foods and ways to consider including them in your child’s meals and snacks:

The Power of Tryptophan:

Tryptophan is an amino acid that the body cleverly converts into serotonin, which then transforms into melatonin – often called the "sleep hormone." Including foods rich in tryptophan, particularly in the evening, can be beneficial for promoting drowsiness.

• Turkey and Chicken: Lean poultry like a small serving of roasted turkey or chicken at dinner can provide a good source of tryptophan.

• Dairy Products: Milk, yogurt, and cheese are not only great for tryptophan but also contain calcium, which also plays a role in melatonin production. A warm cup of milk or a small bowl of plain yogurt can be a soothing bedtime snack.

• Eggs: These versatile powerhouses are another good source of tryptophan. Consider scrambled eggs for an early dinner or a hard-boiled egg for an afternoon bite.

Complex Carbohydrates for Stability:

Unlike simple sugars that can lead to energy spikes and subsequent crashes (which can disrupt sleep), complex carbohydrates offer a steady release of glucose. This consistent energy supply is important for the brain's ability to produce serotonin.

• Whole Grains: Think oatmeal, whole-wheat toast, brown rice, and quinoa. A small bowl of oatmeal a few hours before bedtime can be particularly comforting and provide that steady energy.

• Sweet Potatoes: These are not only tasty but also offer complex carbs and potassium, which can help promote muscle relaxation.

Magnesium for Relaxation:

Often referred to as "nature's tranquilizer," magnesium is vital for relaxing muscles and regulating the nervous system. Many children might not be getting enough of this essential mineral.

• Leafy Green Vegetables: Spinach and kale are surprisingly packed with magnesium (you can even sneak them into smoothies!).

• Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are good sources (always ensure they are age-appropriate to avoid choking hazards). A sprinkle of pumpkin seeds on a snack can be a simple addition.

• Bananas: These are a fantastic, easy-to-eat source of both magnesium and potassium.

Other Sleep-Supporting Considerations:

• Cherries (especially tart cherries): These are one of the few natural food sources of melatonin. A small serving of tart cherries or a little diluted tart cherry juice (without added sugars) could be considered.

• Fatty Fish: Salmon and tuna provide Omega-3 fatty acids and Vitamin D, both of which are linked to better sleep quality.

• Water: Staying well-hydrated throughout the day is important for overall health, including sleep. Just remember to limit large amounts of liquids right before bed to help prevent nighttime bathroom trips.

Integrating Nutrition for Better Sleep:

The goal is a balanced diet throughout the day. From my experience as a sleep coach, avoiding heavy, overly fatty, or spicy foods close to bedtime is wise, as they can lead to indigestion. Similarly, sugary snacks are best reserved for earlier in the day, if at all. A lighter, balanced dinner followed by a small, sleep-friendly snack about 1 to 2 hours before lights out can really set your child up for success.

Remember, healthy nutrition is one powerful tool in your sleep coaching toolkit. When combined with a consistent bedtime routine, a dark and quiet sleep environment, and appropriate sleep boundaries, incorporating these "sleep-smart" foods can significantly enhance your child's ability to drift off to dreamland and wake up refreshed. If you have specific dietary concerns or your child's sleep issues persist despite these adjustments, I always recommend consulting your pediatrician or a registered dietitian for personalized advice. If you're facing sleep challenges, please feel free to reach out to book your 30 minute Sweet Dreams Starter call to learn how I can help your family get the gift of sleep.

Yours in sleep,

Tracie / Rest Well Baby

www.restwellbaby.com

Tracie Kesatie is a Certified Gentle Sleep Coach dedicated to helping families with little ones 0-10 years of age achieve a restful night's sleep.

Disclaimer: This article provides general information and is not intended as medical advice. Always consult with your pediatrician for any concerns about your child's health.