Foods That Will Give Your Kids A Restful Night

When your kids aren't getting enough sleep, it can mean trouble for the whole family. Sleepless kids need extra attention at night time and are often cranky throughout the day, leaving their parents groggy and irritable. It can be a hassle to get your kids to sleep when they aren't tired, though. If you're trying to find foods that will have your kids asleep before they hit the pillow, look no further.

Dates

While candy can leave your kids bouncing off the walls, this naturally sweet fruit can satisfy a sweet tooth without causing a blood sugar spike. Dates are also high in vitamin B-12 and potassium, which are natural sleep aids. If your child won't stop begging for candy, dates are a great, low-sugar alternative that can help lull them off into dreamland.

Kiwis

Another fruit that is helpful in supporting good sleep habits is kiwi. There are studies that have shown evidence that eating two kiwis before bed can lead to someone falling asleep 42% earlier. This study focused on adults, but it makes sense that it would work for kids as well. While kiwi may be a little tart for some younger kids, many older children will enjoy the taste.

Bananas

Magnesium deficiency is shown to cause issues with sleep. Luckily, bananas are a great source of both magnesium and tryptophan (the chemical closely associated with Thanksgiving turkey that induces sleepiness by helping produce serotonin and melatonin). Giving your child a banana before bed can help cut down on a lot of sleep time stress for both of you.

Walnuts

It is widely known that melatonin is a commonly-used supplement that aids in sleep. Walnuts contain a high amount of this hormone, making them beneficial for sleep regulation. It doesn't hurt that, as a source of protein, fiber, and healthy fats, walnuts are a healthy option for your child to snack on any time of day. They can also act as a topping for many different kinds of food, or additions to things like trail mix.

Milk

One of the oldest tricks in the book for a restful night's sleep is to have a glass of warm milk before bed. Milk is a natural source of tryptophan, which can induce sleepiness. The temperature does not necessarily matter, although for some children this can be a soothing reminder of their mother's breast milk, which may help ease them off into a peaceful slumber.

Eggs

Eggs are another healthy food that contains tryptophan. Studies have shown that after 19 days of consuming egg whites (the part of the egg that contains tryptophan), adults had seen an improvement in their sleep patterns. Eggs are extremely versatile and can be prepared in many different ways or used as an addition to other dishes to suit the taste of your little one.

Seafood

Fatty fish is another example of a food that can help your child have a peaceful night. The vitamin D content in such fish has been shown to positively impact sleep quality. Providing your kid with a diet that includes fatty fish such as salmon, albacore tuna, and anchovies can help to ensure that your child is getting the sleep that they need. If your child is not a fan of fish, over-the-counter fish oil is a great substitution.

Chickpeas

Chickpeas are a good source of melatonin, in addition to vitamin B6, which contains the serotonin that is also essential for a good night's rest. Roasted chickpeas are also a healthy, protein-rich alternative to salty snacks like potato chips. These legumes can also be used as a side dish or a topping to dishes like salads. One of the most popular chickpea-based foods is hummus, which your kid can enjoy as a snack before bed.

Staying on top of your little one's sleep schedule can be tricky, especially when they don't seem to get tired at the end of the day. Making subtle changes to their diet can help your child fall asleep faster and sleep through the night.