Is your night time snack challenging sleep?
Does it feel like your baby or toddler is overflowing with energy at bed time? It’s a situation many new mommas dread. You’re exhausted, ready to sleep or have some me-time, and your little bundle of joy is bouncing around with no end in sight. If you feel like they’re getting plenty of exercise and mental stimulation during the day, you might feel at a loss for what to do when it’s time for bed and their energy is high.
Did you know your toddler’s night time snack might be the cause of their evening rambunctiousness?
Avoiding sugary foods or caffeine near bedtime is no secret. Your pantry may hold other secret energy foods that work to keep your little one awake at bedtime. Avocado, for example, is a superfood loaded with iron, protein, folic acid, and other minerals that not only boost your babe’s immune system but increases overall energy levels.
Salicylates can be found in quite a few processed foods and are known to cause disruptions to sleep patterns, even in adults. If you’re avoiding packaged and processed foods you might be surprised to find these chemicals also naturally occur in many foods we view as safe and healthy. You can find salicylates in common snacks like broccoli, apples, oranges, and grapes.
So what do you feed your little one when they’re hungry but bed time is looming?
Here are some of our favorite sleep supporting foods, perfect for dinner or nighttime snacks.
Bananas. Rich in magnesium and loaded with melatonin and serotonin, bananas are a full service relaxation machine. The magnesium is a natural muscle relaxant - perfect to get your little one ready to sleep!
Dairy products. Milk isn’t the only sleep superstar on this side of the food pyramid. Cheese, yogurt, and other dairy items are tryptophan factories. Swiss and cheddar cheese have the highest amount of this sleep promoting amino acid, a perfect snack for toddlers.
Spinach. This green leafy vegetable is another sleep superstar due to high levels of tryptophan. If your child is able to eat mixed foods and has passed all of their potential allergens, mixing spinach with a healthy carbohydrate like sweet potato will get your little one on the way to sleep. The healthy carb will release insulin, carrying the tryptophan to the brain.
Oatmeal. Another healthy carb, oatmeal is easy for babies and toddlers to digest, quick to make, and can be mixed with other ingredients to create wholesome, nutritious snacks. Mash one banana with a cup of oatmeal to make quickly baked cookies. Throw in some yogurt to make healthy banana pancakes. Your children will feel like they’re getting a treat and you know they’ll be one step closer to bedtime!
As well as paying attention to the food you’re using for dinner and snacks, just like sleep, create a schedule. Avoid large meals within a one hour window of bed time. To help you stay on schedule, feed your largest meal during the middle of the day. Doing so creates plenty of time to run off that extra energy. Good nutrition also means good energy and an increase in your child’s metabolic rate. While there are sleep promoting foods, they aren’t miracle workers. Your baby’s body will still react with happiness from being fed and you may still see a short boost of energy. The body takes time to deliver tryptophan or increase melatonin and serotonin, even with nutritional encouragement.
Are you still struggling with nighttime sleep? Navigating your baby’s sleep and nutritional needs can be a challenge. We offer online sleep courses, sleep guides, and one-to-one coaching options to support you on your way towards better sleep!
Do you want more tips on helping your little one sleep better?
Here are a few of our favorite articles to help you:
Five ways nutrition/feeding can affect your baby’s sleep
Two great reasons to breastfeed for better sleep
Three tips for dealing with a sensitive sleeper