As parents, we all want our little ones to get the sleep they need to grow, develop and thrive. Sleep is so important in the early years, supporting everything from brain development and learning to emotional wellbeing, behaviour and overall health. When our children sleep well, they’re more likely to wake feeling happy, refreshed and ready to take on the day.

But when it comes to sleep, there’s rarely just one piece of the puzzle. There are lots of things that can influence how our children sleep, and nutrition is one of them. So, if you’re looking at ways to support better sleep, it’s worth stepping back and looking at the whole picture, including what’s on their plate.

How does food affect children’s sleep and behaviour?

Food and sleep are more closely connected than we often realise. What your child eats and drinks throughout the day can play a part in how well they sleep at night. And the relationship works both ways. When children don’t get enough good quality sleep, it can affect their mood, behaviour, concentration and even their appetite the following day.

So, when we’re thinking about healthy sleep, it’s not just about what happens at bedtime. A balanced diet, regular meals and enough sleep all work together to support your child’s growing body, developing brain and emotional wellbeing.

What foods support a better night’s sleep?

There isn’t one magic food that will make your toddler sleep through the night, despite what you may see online! Instead, it’s about focusing on a varied, balanced diet that provides the nutrients your child needs as part of the bigger picture.

Foods such as oats and wholegrains, eggs, milk and yoghurt, bananas, oily fish, fruit and vegetables, and iron-rich foods such as lean meat, beans, lentils and fortified cereals can all provide important nutrients to support your child’s growth and development.

And if your toddler is genuinely hungry before bed, (rather than simply trying to delay bedtime) a small, filling snack can be helpful.

You might try:

• Porridge made with milk
• Banana and natural yoghurt
• Wholegrain toast with a suitable nut butter

The aim isn't to find a food that magically makes your child sleepy. It’s simply about making sure they’re well nourished and comfortably full before heading to bed.

It’s also worth being mindful of sugary and caffeinated drinks later in the day, as these have been associated with poorer sleep in children.

The nutrients behind healthy sleep

There are a number of nutrients involved in the processes that help our bodies regulate sleep. But it’s important to remember that eating a food containing one of these nutrients doesn’t mean it will automatically improve your child's sleep.

Tryptophan

Tryptophan is an essential amino acid found in a range of protein-rich foods. Our bodies use it to make serotonin and melatonin, which are involved in regulating mood and our sleep-wake cycle. You can find tryptophan in foods such as eggs, dairy products, poultry, fish, nuts, seeds and soya.

That doesn't mean giving your child a tryptophan-rich food before bed will automatically make them sleepy. Instead, including a good source of protein as part of a balanced diet is simply another way of supporting good nutrition.

Melatonin

Melatonin is a hormone naturally produced by our bodies as it gets dark. It helps signal that it’s time to wind down and prepare for sleep. Some foods contain melatonin, including cherries, but research into whether eating these foods has a meaningful effect on children's sleep is still limited.

So rather than looking for individual “melatonin-rich” foods, it's better to focus on supporting your child's natural sleep-wake rhythm through good nutrition, a consistent bedtime routine and plenty of natural light during the day.

Magnesium

Magnesium is an important mineral involved in many processes in the body, including normal muscle and nervous-system function. Children can generally get the magnesium they need from a varied and balanced diet. Good sources include wholegrains, leafy green vegetables, beans and lentils, nuts and seeds.

Again, this isn't about giving your child magnesium specifically to make them sleep. It’s about making sure their overall diet provides the nutrients their growing body needs.

Could low iron be affecting your child's sleep?

This is one that doesn't always get talked about when we're looking at children's sleep. Low iron stores have been associated with restless sleep and restless legs in some children. You might notice that your child seems particularly restless at night, moves their legs a lot, struggles to settle or wakes frequently.

Of course, there can be lots of reasons for restless sleep, so this doesn't mean that every restless sleeper has low iron. But if your child's sleep is persistently unsettled, particularly if you notice unusual leg movements or sensations, it’s something worth discussing with your GP or health professional.

And please don't start giving your child iron supplements simply because you suspect they may be low in iron. Iron supplements should only be given when appropriate and with professional advice, as too much iron can be harmful.

Instead, think about including iron-rich foods as part of a balanced diet, such as lean meat, eggs, beans, lentils and iron-fortified cereals.

So, what’s the takeaway?

When it comes to children’s sleep, there’s no magic food, drink or supplement that can guarantee a good night’s sleep. Instead, it’s helpful to look at the bigger picture. Your child’s sleep can be influenced by many factors and so supporting better sleep is often about looking at the whole child and their overall routine, rather than focusing solely on what happens at bedtime.

Charlotte Hillyard

Sleep Consultant

The Gift of Sleep

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