When it is time for lights out, what you feed your kids can be the difference between a bedtime battle and a dreamy night’s sleep.
Guidance from the Journal of Clinical Sleep Medicine advises children aged 3 to 5 should regularly get 10 to 13 hours of sleep per day, including naps, for optimal health. For kids aged between 6 and 12, it is nine to 12 hours.
“Sleep and nutrition are closely linked in children,” Belle Amatt, a registered nutritional consultant at W-Wellness (w-wellness.co.uk) told Newsweek. “Certain nutrients and eating patterns can either support or disrupt the body’s natural sleep processes.”
From the right balance of carbohydrates to overlooked hydration habits, small dietary shifts can make evenings calmer and nights more restful.
Foods Rich in Tryptophan
One of the most important sleep-supporting nutrients is tryptophan, an amino acid that helps the body produce serotonin and melatonin—hormones essential for regulating sleep.
“Foods such as dairy, eggs, poultry, oats, bananas and nuts can naturally support this pathway,” Amatt said. “These foods are most effective when paired with complex carbohydrates, which help tryptophan cross the blood-brain barrier more efficiently.”
Magnesium-Packed Snacks That Calm the Body
While magnesium isn’t always front of mind, many whole foods that support sleep—including nuts, seeds, whole grains and leafy greens—naturally contain it. Magnesium plays a role in muscle relaxation and nervous system regulation, helping children physically unwind after busy days.
Complex Carbs That Help the Brain Wind Down
If your kids are wired in the evening, even after a full day of kindergarten or school, Amatt said high-sugar or ultra-processed foods can make that worse by triggering insulin spikes.
Instead, complex carbohydrates such as whole-grain toast, oats, brown rice or quinoa offer slow-release energy.
“This supports more stable blood sugar levels, reduces stress hormone activation, and creates a calmer physiological environment that is more conducive to relaxation and sleep,” Amatt said.
Don’t Forget About Hydration
Hydration also plays a surprising role in sleep readiness. “The brain is highly sensitive to fluid balance,” Amatt said. Even mild dehydration can make children more irritable, restless and sensitive to sensory input—all of which can make bedtime feel overwhelming.
“By ensuring children are well hydrated throughout the day, we support steadier brain function and a greater ability to settle, making the transition to sleep smoother and more natural,” Amatt said.
Foods To Avoid Before Bed
Avoid sugary snacks and drinks, chocolate and caffeinated beverages, very spicy or fatty foods and large meals close to bedtime. These can interfere with digestion, comfort and natural sleep cycles, Amatt added.
How To Build a ‘Sleep-Smart’ Evening Snack Routine
The most-effective evening snacks combine complex carbohydrates with protein and a little fat. Amatt suggested options like oatmeal with milk, whole-grain toast with nut butter, apple slices with peanut butter, yogurt with fruit or a banana with a small handful of nuts.
Expert Tips for Parents Trying This at Home
When it comes to carbs, always pair them with protein. “A small, predictable pre-bed snack as part of the wind-down routine, such as oatmeal or milk and a banana, around 90 minutes before sleep,” Amatt said.
Be cautious when it comes to large drinks in the final hour before sleep, and stop snacks at least 90 minutes before bed to give digestion time to settle.
