Words by Carly Leaker, BHSc Clinical Nutritionist

As sleep quality is essential for overall wellbeing (including parents) and impacts many aspects of our child’s daily life, making simple dietary adjustments to support better sleep is well worth it!

Blood sugar stability and sleep

Children’s bodies rely on stable blood sugar levels for a restful night’s sleep. When blood sugar fluctuates too much, it can lead to wakefulness or difficulty falling asleep.

• High-glycaemic foods before bed: Foods such as white bread, sugary snacks, fruit juice, and processed cereals cause a rapid rise in blood sugar, followed by a crash. This crash can trigger the release of stress hormones like cortisol, which may wake a child up in the middle of the night.
• Best pre-bedtime snacks: A combination of protein and complex carbohydrates (e.g., whole-grain crackers with cheese or banana with nut butter) can support melatonin production and keep energy levels balanced overnight.
  

Key nutrients that support sleep

As with all metabolic processes vitamins and minerals directly influence sleep and the production of sleep regulating hormones:

• Magnesium: A natural relaxant that helps regulate neurotransmitters related to sleep.
  Best Sources: Leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), bananas, and dark chocolate.
• Tryptophan: An amino acid that helps the body produce serotonin and melatonin, which are essential for sleep regulation.
  Best sources: Turkey, chicken, eggs, dairy, nuts, seeds, tofu, and bananas.
• Calcium: Works with tryptophan to support melatonin production.
  Best sources: Dairy products, fortified plant-based milks, leafy greens, almonds.
• Omega-3 Fatty Acids: Help regulate sleep-wake cycles and reduce inflammation that may disrupt sleep.
  Best sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts.
• Iron & Zinc: Deficiencies in these minerals have been linked to restless sleep and even restless legs syndrome in children.
  Best sources: Red meat, lentils, chickpeas, pumpkin seeds, and quinoa.

Some foods naturally contain melatonin, including cherries, kiwi fruit, eggs, tomatoes and cow’s milk.

For a soothing bedtime wind-down, try offering your little one warm milk with a tablespoon of tart cherry juice and a sprinkle of cinnamon. Tart cherry juice is a natural source of melatonin, while warm milk provides tryptophan and calcium to support relaxation. Cinnamon adds warmth and helps stabilise blood sugar, making this a comforting and sleep-friendly drink.

Timing of meals and its impact on sleep

When and how much your child eats before bed can influence their sleep quality.

• Heavy meals before bed: Large, rich meals can cause digestive discomfort, bloating, and acid reflux, making it harder for a child to fall asleep.
• Too little food before bed: If a child goes to bed hungry, their body may release adrenaline or cortisol, leading to restless sleep.
• Ideal pre-bedtime snacks: A small snack containing protein and complex carbohydrates can prevent hunger and support melatonin production. Examples:
  • Warm milk with cinnamon
  • Whole-grain toast with almond butter
  • Oatmeal with chia seeds and honey

Food sensitivities and sleep disruptions

Certain food intolerances can cause inflammation, gut discomfort, and nervous system overstimulation, all of which can impact sleep.

• Common culprits:
  • Dairy (for kids with lactose intolerance or dairy sensitivity) can lead to bloating and congestion.
  • Gluten (in children with sensitivities or celiac disease) may contribute to digestive discomfort and disrupted sleep.
  • Artificial additives and preservatives (found in processed foods) can cause hyperactivity and restless sleep in sensitive kids.
  • High-histamine foods (fermented foods, aged cheeses, processed meats, certain fish) may interfere with melatonin production.

If a child struggles with sleep, keeping a food diary and noting any patterns between certain foods and restless nights can help identify sensitivities.

Gut health and sleep

The gut microbiome plays a critical role in sleep regulation by influencing serotonin and melatonin production.

• Serotonin and melatonin connection: About 90% of serotonin is produced in the gut. Since serotonin is needed to make melatonin, a healthy gut directly affects sleep quality.
• Probiotics and sleep: Probiotic-rich foods like yoghurt, kefir, sauerkraut, and miso can help improve gut balance, which may enhance sleep.
• Prebiotic foods: Fibre-rich foods (bananas, oats, garlic, onions, asparagus) feed the good bacteria in the gut, supporting serotonin and sleep regulation.
• Inflammation and sleep: An imbalance in gut bacteria (dysbiosis) can lead to increased inflammation, which has been linked to sleep disturbances in children.

If you are rolling your eyes at the thought of getting your child to eat any of the above-mentioned foods, putting your child on a kid-friendly probiotic will assist in promoting gut health.

Research shows that children sleep better when they receive the nutrients their bodies need. Processed foods often lack key vitamins and minerals, which can contribute to deficiencies and make it harder to produce melatonin. A varied diet helps provide the nutrients that support restful sleep, and when children sleep well, parents often do too.

For personalised advice on how nutrition can support your child’s sleep and behaviour, reach out to Carly: @nutrition_with_carly

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