Top bedtime foods to help your child sleep better

Most parents will always try to find out better ways to put their children to sleep. Young parents always struggle with the thought of “how to put their child to sleep” or is their child getting enough sleep. It is very important to get your child into a good sleep routine.

Today, we will look at some interesting, top bedtime foods which will help your child sleep better.


The banana is a great comfort food. Its high level of magnesium is a great muscle relaxer and so it promotes sleep. It also contains melatonin and serotonin compounds, which are natural sleep inducers.


Pineapple is one other fruit which builds immunity and helps in digestion. It also contains melatonin components, which help in sleeping better. It is good to encourage children to eat pineapple before dinner time.


Grandmas have always recommended a glass of warm milk before going to sleep. Milk aids in relaxation and sleep. Milk has calcium and tryptophan, which is good for your body. If your child eats bananas and milk around bedtime, they will have a good night’s sleep.

Whole grains

Complex whole grain foods are filled with good carbohydrates and so they help in sleeping better. These foods produce insulin, which helps in promoting sleep.  Whole grain foods like whole wheat, brown rice, corn etc., should be made a part of your daily diet.


Walnuts are high in protein and amino acid tryptophan. Always have a routine of giving a handful of walnuts to your children before their bed time. You can even add them in their fruit salad or food.


Beans are a good source of protein, fiber and other nutrients. They are also high in tryptophan, which helps in sleep.


In the cherry season, it is good to include cherries in your diet. Encourage your children to eat full cherries as a fruit. You can add cherries to smoothies, yoghurts or ice creams etc.


A portion of rice gives good sleep to both, children and adults. Rice is high on the glycemic index, which means that there will be an immediate boost of energy after eating it, followed by a crash, just in time for bed time.

Leafy green vegetables

Leafy green vegetables like spinach, cabbage, fenugreek leaves etc., are high in tryptophan. They are not only healthy and nutritious but will also help the child to fall asleep peacefully.


Grapes contain melatonin, the sleep inducing component. When grapes are in season, ensure that the entire family enjoys grapes. They are nutritious and high in vitamins.

Some of the other things to be kept in mind are listed below:

a) Children who are hungry will not sleep peacefully. Ensure that your children have eaten well. Try to include nutritious options like oatmeal with banana, cherries with yoghurt, nuts like walnuts, cashews or fruits etc.

b) Ensure that the bedtime snack or fruits are given at least an hour before their actual sleep time.

c) A good bed time snack should be a combination of carbohydrates and proteins. Carbohydrates will boost serotonin while proteins will keep them full.

d) Ensure that bedtime meals are fully nutritious, with all the foods and fruits, which will help them to sleep better.

The above are some of the top bedtime foods which will help your children to sleep better.

To know more please click here Sleep.

Tags: , , , , , ,

Leave a Comment

Design & Developed by - Innovins


Log in with your credentials


Forgot your details?


Create Account