Bedtime can be the bane of a parent's existence [1]. Between restlessness and complaints that your kiddo is "just not tired", getting kids to sleep [2] can be a challenge.
But getting quality sleep is one of the most important things that children can do for their health and well-being. In fact, the American Academy of Pediatrics reports that regular sleep deprivation can lead to irritability, difficulty concentrating, hypertension, obesity, headaches, and depression [3]. Conversely, children who get enough sleep have a healthier immune system, and better school performance, behaviour, memory, and mental health. Bottom line — good sleep can do wonders for your kids.
In conjunction with classic sleep-supporting tips [4] like avoiding screens before bedtime and keeping the bedroom cool, eating the right foods may give your little ones the sleep-inducing boost that they need. While these foods are not going to be the magic bullet that every parent hopes for, including them into your child's diet certainly won't hurt anything. Of course, if you suspect a true sleep disorder, you should discuss this with your family pediatrician.
Here are nine foods that may help your kiddo get some quality and restful sleep.
Eggs
Not only are eggs loaded in high-quality protein and important nutrients, but those breakfast favourites are a natural source of tryptophan [5], an amino acid that plays a role in creating serotonin, a chemical that helps regulate sleep cycles [6].
Although the results are based on adult subjects, data published in British Journal of Nutrition suggests improvements in sleep after 19 days of tryptophan-rich egg-white protein hydrolysate was consumed [7] versus those who did not eat the egg whites.
Kiwis
Eating two kiwis before bed may be the ticket to better sleep. Although studied in adults and not kids, data published in the Asia Pacific Journal of Clinical Nutrition [8] suggests eating two kiwis one how before bed results falling asleep 42% more quickly compared with people who don't eat kiwis before bedtime.
Milk
A glass of warm milk is a classic sleep remedy, and for good reason. For one, sipping milk can be a comforting and cosy ritual. Secondly, milk naturally contains tryptophan, an amino acid necessary for the production of serotonin and melatonin – two key compounds that help kids relax and have a regulated sleep-wake cycle.
You don't necessarily have to warm up the milk to reap the benefits. But, some people find that drinking a warm beverage can have a calming effect on the body [9].
Dates
If your kids are craving something sweet, dates can be a perfect solution to satisfy that craving and support sleep. These fruits contain two key nutrients that play a role in sleep – vitamin B6 and potassium. Enjoying lower-glycemic dates [10] instead of super-sugary candy can also help prevent a blood sugar spike, which makes falling asleep much more difficult.
Seafood
Fatty fish like salmon is rich in nutrients like vitamin D and healthy fats. Fish consumption has been shown to have a positive impact on sleep quality [11] among certain populations. This positive effect maybe partially be a result of the vitamin D content of the fish.
Having your kids eat diets with a lot of variety and that includes fish and seafood may reduce the risk of poor sleep quality [12]. From fish tacos to grilled shrimp, the seafood options are endless.
Walnuts
Walnuts are a rich source of the hormone melatonin [13], which is known to play a large role in sleep regulation. Combining the hormonal benefit of melatonin with the satiating benefits of their healthy fats, fibre, and plant-based proteins that this nut offers makes this nut an excellent choice for a bedtime snack.
An easy way to include walnut into a child's diet, especially if they are not developmentally ready to enjoy this whole nut, is to include walnut butter on snacks and sandwiches.
Chickpeas
Also known as garbanzo beans, chickpeas are rich in the amino acid tryptophan which is key for producing melatonin [14], a hormone that plays a role in the sleep-wake cycle. Chickpeas are also rich in vitamin B6, a nutrient that is essential for the production of serotonin. Serotonin is key in supporting sleep [15] as well.
Instead of snacking on potato chips, offer your kiddos some roasted chickpea snacks, and keep your fingers crossed for an awesome night's sleep later on.
Banana
Bananas are a wonderful sleep-supporting food because of their tryptophan and magnesium content. Data suggests that magnesium deficiency may result in sleep trouble [16]. Other sources of magnesium include almonds, spinach, and edamame, just in case your kiddo isn't a banana-lover.
Chicken
You may be surprised to learn that tryptophan, the amino acid that has made turkey famous, is found in chicken, too. This amino acid is a precursor to serotonin and is associated with healthy sleep. So enjoying a drumstick in the evening may help support a restful night.