Disclosure - this is a collaborative post
We were so lucky with little J that he would sleep right through the night but I can imagine how hard it must be when your child doesn't sleep. When children struggle to fall asleep or keep waking up in the night, we often think about screens or routines, we don't focus on what can help them sleep. There are foods that help kids sleep easy and when they eat them can also make a big difference.
Lisa Artis from The Sleep Charity shares her advice on how food links to sleep, and which foods might help or make things worse.
Why Food Matters for Kids’ Sleep
Understanding how diet affects children’s sleep can help you make simple changes to their meals and snacks that lead to a calmer bedtime and better rest.
Children need the right nutrients to make hormones that help them sleep. Melatonin tells the body it’s time to rest. Serotonin helps them feel calm. These come from what they eat.
Low levels of things like magnesium, vitamin B6 and tryptophan can make sleep harder. Foods that cause sugar highs and crashes can also wake children up in the night. If children eat a big meal too late, their body is busy digesting when it should be settling down.
Best Foods to Help Children Sleep
There are some sleep-friendly foods for kids that can help the body relax and rest more deeply. These are great to include in your child’s evening routine.
Lisa from the Sleep Charity says 'You don’t have to give up some of your favourite foods, snacks or treats to get better sleep, but you do need to be mindful of when to eat them, especially if you want to increase your chances of feeling well rested in the morning.”
Here are some helpful options -
Oats
A warm bowl of oats (with no added sugar) can be calming before bed. Oats are a natural source of melatonin and slow-digesting carbs that help the body settle.
Bananas
Bananas have magnesium and potassium, which help muscles relax. They also contain vitamin B6, which helps the body use tryptophan to make serotonin.
Almonds
Almonds are rich in magnesium and can support deep sleep. A small handful before bed (if age-appropriate and allergy-safe) may also help keep blood sugar steady overnight.
Kiwi
Kiwi is full of antioxidants and serotonin. Some studies show people fall asleep faster and sleep longer after eating it. It’s also low in sugar.
These make excellent bedtime snacks for children because they provide the right nutrients without overloading their digestive system.
Foods to Avoid Before Bedtime
Just as there are sleep-friendly foods for kids, there are also foods that make it harder for them to fall or stay asleep. ’Certain foods can tax the digestive system, leading to sleep disturbances. If your stomach often keeps you awake at night, limit eating the following foods or drinking too much water less than 3 hours before lights out.'
Avoid giving them these in the evening -
Caffeine
Caffeine can stay in the body for hours. It blocks adenosine, which helps us feel sleepy. That includes fizzy drinks, some teas, energy drinks and even chocolate. It’s best to stop caffeine after lunch.
Spicy Foods
Spicy meals can raise body temperature and cause heartburn or indigestion, especially late in the day. If your child likes spice, serve it at lunchtime.
Heavy Meals
Large or fatty meals late in the evening keep the body working when it should be relaxing. Try to eat dinner at least 2–3 hours before bed.
The Best Time to Eat for Better Sleep
It’s not just about what your child eats, but when. Eating too close to bedtime can cause digestion problems. But going to bed hungry isn’t helpful either.
Try this -
Keep their regular mealtimes during the day.
Make sure they finish dinner a few hours before bedtime.
If they’re hungry later, offer a light snack like a banana, a few almonds or some oats.
Final Thoughts on Food and Sleep
Getting better sleep doesn’t always mean a new hybrid mattress or blackout curtains. Sometimes, it’s about what and when you eat. Making small changes to your child’s evening meals and snacks is a simple way to improve their rest. From bedtime snacks for children to knowing how diet affects children’s sleep, these tips can make bedtime feel less like a battle and more like a dream.
This isn’t a magic fix for all your bedtime woes, but if bedtime becomes a battle, it’s a good place to start.
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Thanks for your comments. I love reading them :)