Top foods to help your little ones sleep

In our continuing quest to help save your sleep, we reached out to the My Night Lightextended family and asked Deb Blakely, accredited Children’s Dietician and Nutritionist, for her help. We soon discovered that there are special foods that actually help you to sleep.

These foods are rich in an amino acid calledTryptophan.

Why Is Tryptophan Important for Sleep?

So why is Tryptophan a good thing? Well, Tryptophan helps produce chemicals in your brain that promote calm, relaxation, and sleepiness. It also plays a vital role in helping the brain produceSerotonin, which in turn helps createMelatonin— the hormone that helps us sleep.

Foods Rich in Tryptophan

Here’s a list of foods that are high in Tryptophan:

• Bananas

• Dairy products

• Eggs

• Green leafy vegetables

• Nuts

• Oats

• Poultry

• Tofu and soy products

Pair Tryptophan with Healthy Carbohydrates

Along with Tryptophan-rich foods, it’s also important to eat healthy carbs like:

• Pasta

• Potato

• Rice

• Sweet potato

• Wholegrain bread

Why Carbs Help

These carbohydrates help produceinsulin, which assists Tryptophan in reaching the brain more efficiently.

Easy Meal Ideas for Better Sleep

Try pairing Tryptophan with healthy carbs in meals like:

• Pasta with cheese – a favourite of my kids

• Banana smoothie

• Eggs on toast

• Chicken and sweet potato with leafy green veg

• A glass of milk before bed

Foods to Avoid Before Bedtime

To encourage better sleep, avoid these foods and drinks a few hours before bedtime:

• Caffeine (chocolate, coffee, tea, energy drinks)

• Refined sugar

• High-fat foods

• Stimulants like guarana

• Large meals

• Alcohol (especially if breastfeeding)

• Spicy foods

Bonus Tip: Morning Sunshine for Better Sleep

Another great tip — get outside and enjoy themorning sunshine. Natural light helps regulate your child’s body clock and promotes better sleep later in the day.

Special Thanks

Huge thanks toDeb Blakelyfor her insights and wisdom. You can learn more about her work atkidsdigfood.com.au.

What Do You Think?

We’d love to hear from you!
Which foods have helped your child sleep better?Or,which ones have disrupted their sleep?Let us know in the comments!