6 Foods to Help Toddlers Sleep | Miniware (2024)

FAQs

What food induces sleep in toddlers? ›

Porridge is an excellent suppertime choice, as it is cheap and easy to prepare and has sleep inducing qualities. It is rich in calcium, magnesium, phosphorus, silicon and potassium, all of which can help to promote better sleep. You could even add some banana on top.

Double down on relaxing food effects by pairing fruit with cottage cheese. Cottage cheese contains tryptophan which increases serotonin and makes a healthy, filling snack. Add bananas, raspberries or pineapple to naturally sweeten it and take advantage of their bedtime benefits too!

Chamomile tea & other sleeping foods

It can also be a safe, mild sedative for your kids to help them fall asleep more easily. Though you don't want to give cherry juice to infants, you can give kids cherry juice which has natural traces of melatonin.

Dairy is an especially good source. The folk wisdom of warm milk is right on the money, and if your child isn't a fan of milk, other dairy products like yogurt or cheese are also good sources. Tryptophan works with the body to produce serotonin, the chemical responsible for making us feel content and sleepy.

B vitamins, like vitamin B6 and vitamin B12, may also play a role in sleep regulation. Vitamin B12 is another essential vitamin for melatonin production, helping to regulate the sleep-wake cycle.

Drinking a warm beverage

Other herbal teas, like chamomile and peppermint, can also promote sleep in kids by calming their minds and stomachs. (Note: If you're in the midst of potty training your little one, this might not be the strategy for you!)

Many things can cause insufficient sleep or sleep deprivation, including medical problems, mental health issues and poor sleep hygiene (sleep habits). Some medical conditions that contribute to poor sleep include obstructive sleep apnea, periodic limb movements, excessive movement when sleeping and acid reflux.

Potential sleep benefits of tart cherry juice

"Cherries, whether sweet or tart, are loaded with vitamins and minerals as well as antioxidants. Tart cherries however contain natural high amounts of melatonin, the 'sleepy hormone' that jumpstarts our body into feeling sleepy," Pfeister said.

What foods promote better sleep? ›

A bath in general helps children to fall asleep, and that is why I incorporate bathtime into my Ideal Bedtime Toddler Routine HERE. A bath is helpful for falling asleep because it helps to lower our internal body temperature, which in turn relaxes us and helps us to fall asleep more easily.

Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise. Bananas: Banana are a modest source of magnesium. This may help you get a good night's sleep.

Research supports that a warm glass of milk before bed improves sleep. Milk contains tryptophan and melatonin; tryptophan promotes relaxation and causes a child to fall asleep faster, and melatonin regulates the sleep/wake cycle.

Start a positive bedtime routine (such as a warm bath and reading a book). Place your toddler in their bed or cot, preferably while still awake or drowsy. Gently pat your toddler and say good night.