Foods That Promote Great Sleep for Babies & Toddlers

As parents, we know that a good night's sleep is essential for both our little ones and ourselves. Did you know that what your baby eats during the day can have a big impact on their sleep at night? Certain foods help promote relaxation and encourage your child to sleep more soundly, while others might disrupt their rest. In this newsletter, we’ll share the best foods to help your baby (and you!) enjoy a peaceful, restorative night’s sleep and which foods to avoid.

Foods to Promote Restorative Sleep for Infants and Toddlers

These nutrient-packed foods support your child’s natural sleep rhythms and help them settle into a peaceful slumber.

1. Magnesium-Rich Foods

Magnesium helps relax muscles and calm the nervous system, which is crucial for winding down before bedtime.

Best Sources: Avocado, bananas, whole grains (like oatmeal), and leafy greens (such as spinach).

Tip: Serve mashed avocado on toast for toddlers, or blend spinach it into a smoothie for a snack.

2. Tryptophan-Containing Foods

Tryptophan is an amino acid that helps the body produce serotonin and melatonin, both essential for sleep.

Best Sources: Turkey, chicken, eggs, and dairy products.

Tip: A small piece of turkey or chicken for dinner can help your toddler settle in for the night. You can also try whole fat yogurt or cheese as an evening snack.

3. Complex Carbohydrates

Complex carbs promote the absorption of tryptophan, making it easier for your little one to fall asleep.

Best Sources: Sweet potatoes, oats, quinoa, and whole-grain breads.

Tip: Try serving mashed sweet potatoes or oatmeal as part of your toddler's dinner.

4. Vitamin D-Rich Foods

Vitamin D plays a key role in sleep quality. A deficiency can lead to difficulties with sleep, so it’s important to get enough!

Best Sources: Fortified dairy products, eggs, and fatty fish like salmon.

Tip: A piece of grilled salmon or scrambled eggs with some spinach can be a healthy dinner that supports sleep.

5. Melatonin-Rich Foods

Melatonin helps regulate the sleep-wake cycle, making it easier for babies and toddlers to drift off into a restful sleep.

Best Sources: Cherries, grapes, and tomatoes.

Tip: A small bowl of cherries (or a few halved grapes) as a snack before bedtime can work wonders.

Foods to Avoid for Better Sleep

Certain foods can interfere with sleep, so it’s best to avoid them in the evening for your little one.

1. Caffeine

Caffeine can overstimulate your little one’s nervous system, making it harder for them to wind down and fall asleep.

Found in: Coffee, tea, chocolate, and some sodas.

Tip: Avoid caffeine-containing foods and drinks after lunch, and choose herbal teas (like chamomile) if you're looking for a soothing drink for yourself.

2. High-Sugar Foods

Too much sugar can cause blood sugar spikes and crashes, leading to poor sleep.

Found in: Candy, sugary cereals, fruit juices, and processed snacks.

Tip: Choose whole fruits or a small serving of yogurt with a drizzle of honey for a healthy, low-sugar snack.

3. Spicy Foods

Spicy foods can lead to indigestion or upset stomachs, making it difficult for babies and toddlers to sleep soundly.

Found in: Hot peppers, spicy sauces, and heavily seasoned dishes.

Tip: Keep evening meals mild and simple to ensure your child’s tummy is calm before bed.

Final Thoughts

A balanced diet can make a huge difference in the quality of your baby’s sleep. By choosing foods rich in magnesium, tryptophan, and melatonin and avoiding caffeine and high-sugar snacks you can help your child (and yourself!) sleep more soundly and wake up feeling refreshed.

If you have any questions or need personalized sleep advice, I’m here to help. Wishing you and your little one many peaceful, restorative nights of sleep!