Can foods help your child sleep?

If there’s one thing nearly every parent thinks (or worries) about daily, it’s their child’s sleep. Whether it’s helping your little ones to settle in the evening, achieve the dream of sleeping through the night, or simply tucking in enough zzz’s for healthy growth and development, there is no doubt that it’s a hot topic in every family household.  As a Children’s Dietitian, I therefore get a lot of questions about children’s food choices, feeding behaviours and sleep, so in this blog, I’m going to cover;

Can any foods help children sleep?

• Can any foods help children sleep? 
• Can food disrupt children’s sleep? 
• Can any supplementation support children’s sleep?

Now I want to start by saying that there is absolutely no golden tonic, tea or food that works as a silver bullet to get children to sleep.  If there were, believe me, we’d all be stocking up! Whenever I talk about sleep with families, I always emphasise that a child’s individual sleep temperament, comfort, age, and daily routines all play crucial roles in how well they settle and stay asleep. Even with the most thoughtful food choices, there’s no guarantee of a whole night’s rest, but certain nutrients and food habits may support a better night’s sleep.

1. Tryptophan-rich foods can be a helpful consideration for sleep, and including these foods as part of a balanced diet.  Tryptophan is an essential amino acid that the body uses to produce serotonin, a neurotransmitter which supports mood and relaxation. Serotonin is also involved in melatonin production – the hormone well acknowledged as ‘the sleepy hormone’, and which supports sleep-wake cycles.  Whilst tryptophan isn’t going to act as a sedative, having a good intake throughout the day can support the body with its natural ability to wind down before sleep.  Foods that contain tryptophan include;

2. Magnesium-rich foods: Magnesium has gained significant attention in recent years due to its connection to sleep. It is a vital mineral that contributes to over 300 biochemical reactions in the body, making it essential for maintaining health and well-being. Magnesium regulates the nervous system, supports relaxation, and facilitates melatonin production.  

Including magnesium-rich foods as part of your child’s daily diet may support sleep quality, alongside a healthy diet and good sleep hygiene routine. Foods naturally high in magnesium include leafy green vegetables (like spinach and kale), bananas, wholegrains e.g. oats,  beans and legumes, seeds (especially pumpkin and chia), nuts (such as almonds and cashews), and even dark chocolate in small amounts.  You can read more about magnesium in our dedicated blog here.

3. Regular meals and snacks – whilst not a specific type of food, undeniably an important factor to support sleep is to ensure good satiety levels (fullness) across the day, to ensure children are not waking hungry.  ​​As a dietitian, I find many parents emphasise the evening meal and how much their child eats at dinner for this very reason. However, I always encourage parents to take a wider view of their child’s eating patterns throughout the day. Balanced, consistent meals and snacks – spaced every 2 to 3.5 hours (depending on age)  can support energy levels, appetite, and blood sugar, all of which can contribute to optimised sleep.  In my experience, relying on one large evening meal to “fill them up” often backfires, especially if your child is overtired or not particularly hungry at that time, which is exceptionally common, especially for younger children.

Can any foods disrupt children’s sleep?

When it comes to looking at a child’s diet and factors that may disrupt their sleep, there are generally a few key areas to consider;

1. Caffeine – I doubt this is a surprise revelation, but foods or drinks high in caffeine may cause your child difficulty going to sleep and/or experience frequent wakings at night. Caffeine is a stimulant, and even small amounts can have a significant impact on children due to their smaller body size and developing nervous system.   High-caffeine foods or drinks include energy drinks, cola, tea, coffee and chocolate products.  Whilst these should be largely avoided in young children, in older children it can be worth considering how much of these foods are offered, and when to optimise sleep.

2. Foods that can exacerbate reflux – For children who experience reflux, it’s helpful for parents to be aware that certain foods can trigger or worsen symptoms, potentially making it harder for children to settle or stay asleep. Common culprits include spicy foods, mint, caffeine, chocolate, and, in some cases, high-fat meals, which can slow the stomach’s emptying and increase the likelihood of reflux.  If your child with reflux seems to have worse symptoms in the evening or overnight, avoid these foods later in the day and ensure that dinner is offered at least 1.5 to 2 hours before bedtime, alongside some gentle movement, which can be helpful for digestion. 

If reflux is persistent or significantly disrupting sleep, it’s always a good idea to seek support from your GP, paediatrician, or a specialist paediatric dietitian for tailored advice.

3. Undiagnosed food allergies, intolerances or nutritional deficiencies – it is not uncommon for me to see children in clinic who may be experiencing poor sleep as a result of symptoms associated with medical conditions such as food allergy, intolerance or even nutritional deficiencies like iron deficiency.  If your child is struggling with their sleep, restless and has other symptoms such as pallor (pale skin), lethargy, tummy pain, sickness or tummy troubles like diarrhoea or constipation, then it’s worth discussing this further with your child’s GP.

Can any supplements help children sleep better?

In the world of supplements, it’s common to see sleep improvement promises made to parents, often through vitamins and minerals marketed as solutions. If a child has a diagnosed deficiency in a particular vitamin or mineral, addressing that deficiency with suitable supplementation can enhance overall health, well-being, and occasionally aid better sleep. For instance, deficiencies in iron, vitamin D, magnesium, or zinc have been linked to sleep disturbances in kids. However, it’s crucial that supplementation occurs based on clinical necessity, ideally with guidance from a healthcare professional following a thorough assessment, rather than being provided “just in case.” Over-supplementation can be not only ineffective but also detrimental.

There’s no strong evidence that general sleep supplements provide meaningful benefits for most otherwise healthy children eating a balanced diet.  This includes magnesium supplementation, which you can read more about here.