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Sleepy Foods: What are they & When To Eat Them?

sleep foods

As parents, one of our primary concerns is ensuring our children get a good night’s sleep. Adequate rest is essential for their growth, development, and overall well-being. But sometimes, getting your child to fall asleep and stay asleep can be a challenge. While a bedtime routine and a calming environment play crucial roles, the foods your child eats can also make a significant difference. In this blog, we’ll explore some friendly tips on how to promote sleep in children through their diet and introduce you to ‘a list of foods that can help your little one drift off into a peaceful slumber.’sleepy foods’.

Understanding the Role of Diet in Children’s Sleep

The foods your child consumes can significantly impact their sleep quality and duration. Some foods can promote restfulness, while others may disrupt their sleep patterns. It’s essential to strike a balance and ensure that your child’s diet contributes to a good night’s sleep. Here’s how diet can affect sleep:

  1. Balancing Blood Sugar: Foods that cause rapid spikes and drops in blood sugar can lead to nighttime awakenings. Sticking to foods that maintain stable blood sugar levels can help children sleep more soundly.
  2. Melatonin Production: Melatonin is the hormone that regulates sleep-wake cycles. Certain foods can boost melatonin production, helping children fall asleep faster and stay asleep longer.
  3. Nutrient Intake: Adequate intake of specific nutrients, such as magnesium and tryptophan, can positively impact sleep. These nutrients are found in various sleep-promoting foods.

Now, let’s explore some sleepy foods that can contribute to a good night’s sleep for your child.

Sleepy Foods to Promote Sleep in Children

  1. Bananas: Bananas are a rich source of both magnesium and potassium. Magnesium helps relax muscles and calm the nervous system, while potassium supports healthy sleep patterns. The natural sugars in bananas can also help regulate blood sugar levels.
  2. Oats: Oats are a wonderful source of complex carbohydrates, which release serotonin, a feel-good hormone. They also contain melatonin, which can encourage your child’s brain to signal that it’s time to sleep.
  3. Almonds: Almonds are packed with magnesium, a mineral that helps relax muscles and calm the body. A small handful of almonds as an evening snack can promote better sleep.
  4. Cherries: Cherries, especially tart cherries, are one of the few natural food sources of melatonin. Consuming cherries or a glass of cherry juice before bedtime can help your child drift off to dreamland.
  5. Warm Milk: The age-old remedy of warm milk before bedtime is still relevant. Milk contains tryptophan, an amino acid that aids in the production of serotonin and melatonin, both of which promote sleep.
  6. Turkey: Turkey is another excellent source of tryptophan. A turkey sandwich or some turkey slices as an evening snack can help induce sleepiness.
  7. Whole-Grain Foods: Foods like whole-grain bread, pasta, and brown rice are rich in complex carbohydrates. These release serotonin and help regulate blood sugar levels, contributing to better sleep.
  8. Honey: A small spoonful of honey before bedtime can promote the production of melatonin in the brain. It’s a sweet and natural way to help your child sleep better.
  9. Yogurt: Dairy products like yogurt are packed with calcium, which helps the brain utilize tryptophan to produce melatonin. Plus, yogurt’s probiotics can promote a healthy gut, which is linked to better sleep.
  10. Dark Chocolate: While this may be a treat, dark chocolate, in moderation, can be a delightful way to boost serotonin levels. Choose chocolate with a high cocoa content and avoid excessive sugar.

Tips for Incorporating Sleepy Foods

Now that you know which foods can promote sleep in children, here are some friendly tips for incorporating them into your child’s diet:

  1. Create Sleep-Inducing Snacks: Design bedtime snacks that incorporate sleep-promoting foods. For example, a small bowl of oatmeal with honey and banana slices or a turkey and whole-grain sandwich can be perfect evening choices.
  2. Blend a Sleepy Smoothie: Create a bedtime smoothie with cherries, yogurt, and a touch of honey. This tasty and nutritious drink can be a delightful way to wind down.
  3. Experiment with Bedtime Recipes: There are numerous recipes that involve these sleep-promoting ingredients. From banana and oat pancakes to cherry-topped yogurt parfaits, get creative with sleep-friendly dishes.
  4. Hydration Matters: Make sure your child stays well-hydrated throughout the day. Offer water as their primary beverage choice, and limit caffeine-containing drinks, especially in the evening.
  5. Mind the Timing: Ensure that your child has their bedtime snack at least an hour before going to bed to avoid indigestion. A full stomach can make it harder for them to sleep.
  6. Moderation is Key: While these foods can promote sleep, remember that a balanced diet is essential. Don’t overdo any one food item. A varied diet is the best way to ensure your child gets all the nutrients they need for healthy growth and development.


A good night’s sleep is vital for your child’s physical and mental well-being. While a bedtime routine, a calming environment, and a consistent sleep schedule are essential, don’t underestimate the role of diet in promoting healthy sleep patterns.

By incorporating sleepy foods into your child’s diet and following the friendly tips provided in this blog, you can help your little one drift into sweet slumber, setting them on the path to a lifetime of restful and rejuvenating nights.

Sweet Dreams



To find out more about your little ones sleep check out one of our other blog posts & to book in a free 15 minute call with me to discuss how we can improve your little ones sleep follow this link

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