Eating for Sleep

For a child, and most adults, the difference between a great day and a difficult day is how well they slept the night before. Sleep lets our bodies wholly recover and gear up for whatever adventure the alarm clock brings.

There are many factors that can help your family achieve amazingly restful sleeps. Not surprisingly, nutrition plays a key role in our slumber. If you’re struggling with your child’s sleep schedule, here are some timely tips.

Infant Sleep

The Canadian Paediatrics Society recommends babies 0-6 months get between 14-18 hours of sleep. At this stage of their lives, their systems are sustained with breast milk, formula or a combination of the two. If you are diligent with sleep training and watch for their sleep cues, sending them off to bed at night with a belly full of milk is the best bet for an extended period of rest. Keep in mind babies are babies. They aren’t the most reliable sleepers and this will typically be the most challenging stage of their sleep careers; ask any sleep-deprived new parent and they will agree.

Toddlers

The American Academy of Paediatrics says you should start your child on solids between 4 and 6 months of age. One of the most common foods parents mash up and serve to their toddlers is a banana. It’s naturally sweet, packed with fibre, potassium, vitamin C and B6 and just happens to be a food that naturally promotes good rest. Other age-appropriate rest-inducing foods you can add to baby’s dinner include mashed avocado, scrambled eggs and yogurt.

Preschool Age Children

At least 50% of preschoolers display bedtime resistance on a regular basis – their brains are so curious and they aren’t willing to give up on consciousness without a fight. Nutritionist Emma Sutherland suggests adding foods loaded with protein, omega-3 essential fatty acids, and zinc to dinner. Doing so will help keep them fuller for longer, and prevent them from waking 3-4 hours after going to bed.  Ideas include fish, salmon, avocado, beef, chicken and tahini. If your child is a picky eater, work fish into meatballs with spaghetti noodles, and hide avocado in this delicious chocolate pudding.

School-aged Children and older

As children grow, their palates and appetites increase. Parenting author and expert Annabel Karmel recommends the magic of food combining to attain maximum rest. The trick is to combine foods rich in tryptophan (nuts, poultry, oats, bananas) with healthy carbohydrates. Carbohydrates cause the release of insulin, which helps tryptophan reach the brain and cause sleepiness. Some great and tasty ideas the whole family will love include:

  • Roasted turkey with a small baked potato
  • Pasta with cheddar cheese grated on top
  • A fried egg sandwich on whole wheat bread
  • Tofu with stir-fried vegetables

As school-aged children often raid the fridge and pantry after dinner, make sure they avoid foods with hidden caffeine – bottled teas, store-bought chocolate and coffee-flavoured ice cream. These Lullaby Muffins, that can be baked in large batches ahead of time and kept frozen, are an excellent “midnight snack.”

Food is our fuel and has a great impact on our health and sleep. Remember too that outside distractions can impact a restful night’s sleep. Naturopath Joyce Johnson recommends turning off all devices (phones, tablets, TV) before getting ready for bed.

After a sleep-inducing dinner, following a night-time routine that is calm and quiet, like a soothing bath followed by a favourite story, is an excellent ease into sweet dreams for all the members of your family.