What children eat, what they don't eat, when they eat, and how much they eat can all affect their sleep. If your little one isn't sleeping as well as you'd like, or if your child takes a long time to fall asleep, then take a look at her overall nutrition and daily meal schedule. Making a few simple changes might help improve both naptime and nighttime sleep.
Many foods can affect energy level and sleepiness. Some induce a feeling of calm and even drowsiness, some can create feelings of alertness, and others are neutral. This phenomenon is due to certain chemicals contained in food and certain biological responses to food that affect brain function. Some, for example, contain serotonin or tryptophan, which are amino acids that make you feel sleepy. Other foods stimulate the production of chemicals in the brain that cause alertness. Foods can affect the regulation of insulin in people's bodies, resulting in either alertness or tiredness.
You may see sleep aids such as melatonin or tryptophan sold in health food stores, but these can be very dangerous when given to children (and in some cases can be dangerous for adults, as well). It's important that your child receives these nutrients in their natural forms in foods.
Once you've reviewed the following information, you can experiment with the type, quantity, and timing of foods in your child's daily diet. Watch to see if any of these appear to have an effect on your child's ability to fall asleep at naptime and bedtime. Make a few changes, and note how they affect your child at nap-time, bedtime, or early in the morning.
Some carbohydrate-rich foods are known to have a calming, relaxing effect on the body. Pure carbohydrate snacks can be helpful for creating a ready-to-sleep mood. Highly processed carbohydrates don't have the same sleep-inducing effects, which means that a before-bed bowl of sugary breakfast cereal isn't such a good idea.
It can take thirty minutes to an hour for the sleepy effect to occur, so aim for a healthy carbohydrate snack a half hour before naptime or just before beginning your prebedtime routine (which you have now, right?).
Other foods that are known to help create a calming effect similar to that of carbohydrates are green, leafy vegetables and sunflower and sesame seeds.
Many foods that are high in protein generate alertness and energy, particularly when eaten alone, without the addition of fat or carbohydrates. Avoid giving your child a high-protein meal or snack for two hours before bedtime, since that's how long the effect can last.
Here are a few examples of high-protein foods to avoid before bedtime:
• Red meat
• Bacon and pork
• Sausage
• Ham
Some foods can create sleep problems through the digestive process because they can cause indigestion and gas, as well as aggravate reflux. Other foods have a stimulating effect on the nervous system. So avoid giving your child any of these foods before bedtime or naptime:
• Caffeinated beverages such as cola or tea
• Chocolate
• Peppermint
• Fatty or greasy foods
• Spicy foods
• Orange juice and other citrus juices
• Cream sauce
• Butter and margarine
• Additives and preservatives
• Monosodium glutamate (MSG), often found in Asian food
• Carbonated beverages
• Sugar
• Simple carbohydrates: white rice, white potatoes, white bread
The following foods don't fit the previous descriptions given. Because of unique characteristics, they are good choices for before-bed nutrition:
• Breastmilk: contains sleep-inducing properties for both mother and child
• Cow's milk: can be a relaxing choice, particularly when warm, as it contains tryptophan, calcium, and magnesium, which can bring sleepiness (Avoid cow's milk if your child has allergies, and don't add chocolate!)
Other foods that contain tryptophan, the sleep-inducing chemical, include the following:
• Turkey
• Tuna
• Almonds, cashews, or walnuts (not whole nuts, which are a choking hazard for young children)
• Natural peanut butter without sugar (Spread a small amount on bread, crackers, or fruit. Peanut butter alone can pose a choking hazard.)
• Cottage cheese
• Hard cheese
• Yogurt
• Soymilk, tofu, and soybeans
• Eggs
• Bananas
• Avocados
Here are a few ideas for prebedtime snacks for your child:
• Whole-wheat toast and cheese
• English muffin with low-sugar jam
• Oatmeal with bananas
• Whole-grain cereal and milk
• Bagels (especially whole wheat) with cheese or turkey
• Whole-grain crackers with tuna
• Peanut butter sandwich
• Low-sugar oatmeal cookies with warm milk
• Whole-wheat pretzels with cheddar cheese
Sachi, three years old
• Apple slices with natural peanut butter
• Brown rice pudding
• Yogurt and low-sugar granola
In today's fast-food world, many children aren't getting nearly enough whole grains, fruits, and vegetables in their diets. Vitamin and mineral deficiencies that are due to consistently unhealthy food choices can affect a child's overall health, including her sleep. Make your best effort to provide your child with a daily assortment of healthy foods, and ask your health care provider if your child would benefit from a daily multivitamin supplement.
The digestive system slows down at night, so eating a big meal right before bed can make it hard for a child to fall asleep. Conversely, feeling hungry can keep a child awake as well. The best choice is to provide a small snack about thirty minutes to an hour before bedtime, using the previous guidelines to make your choice for a before-bed snack.
It may be helpful to schedule your child's meals and snacks at about the same time every day or at least in the same sequence of daily events. This can often work as a cue to anchor sleeping times. For example, a child can become accustomed to taking her daily nap after lunch and getting ready for bed after her evening snack.
Many health conditions are aggravated if a child is eating the wrong foods, and one of the troublesome side effects of this is poor sleep. If your child has any health issues or possible issues based on family history, it would be wise to talk with your health care professional about supplements, daily diet, and bedtime snacks. (For more information on this topic, see page 335.)
If your child takes any medications, check the label or talk to your pharmacist or medical provider about the possibility of the medication causing sleep problems.