If bedtime at your place feels more like a drawn-out negotiation than a peaceful wind-down, you're not alone. When little ones are overtired or wired from the day, getting them to settle can be tricky. But there’s a gentle way to help, and it starts with what’s on their plate — and the mood you set around them.
A simple snack with the right nutrients, served in a calm space with soft light and a bit of quiet, can really help your child ease into sleep. These sleep-friendly foods are full of natural goodies that support rest without being heavy on their tummies.
What Are Sleep Superfoods?
Sleep superfoods are everyday foods that help the body produce calming hormones like melatonin and serotonin. They’ve got nutrients like magnesium and tryptophan, which help muscles relax and minds slow down. Offering one of these snacks before bed can help your child feel full, calm and ready to rest.
And it’s not just about food. A peaceful sleep space makes a big difference too. A gentle night light with soft colour options and white noise can help settle little ones and make them feel safe as they drift off.
7 Sleep-Boosting Foods to Try
1. Bananas
These are packed with magnesium, potassium and tryptophan — all great for helping little bodies relax. Try half a banana with a smear of almond butter as a quick, calming bedtime snack.
2. Oats
A warm bowl of plain porridge is soothing and full of fibre and slow-releasing carbs. You can mash in some banana or pop in a few cherries to naturally sweeten it.
3. Cherries
Tart cherries are a natural source of melatonin. Serve a small handful fresh or frozen, or try a splash of unsweetened cherry juice if your child enjoys that.
4. Dairy
Milk, yoghurt or a little mild cheese can help thanks to the calcium and tryptophan. A warm cup of milk in a dim room can become a lovely part of your night-time routine.
5. Turkey
Lean turkey is another tryptophan-rich food that also keeps tummies full overnight. A slice or two on wholemeal crackers is plenty.
6. Nuts (age-appropriate)
Almonds and walnuts are great for older kids. For little ones, spread some smooth nut butter on apple slices or toast. Just a little goes a long way.
7. Leafy greens
Spinach and kale have magnesium and calcium which help relax the body. If your little one isn’t a fan of greens, you can blend a small handful into a smoothie or mix it into a cheesy omelette at dinner.
When and How Much to Serve
Keep bedtime snacks small and simple. Aim to offer something around an hour before sleep, with just enough to settle any hunger without making them feel too full. About a quarter of a banana or half a cup of porridge is usually enough for most kids.
As you're winding things down, pop on a soft night light, lower the noise in the house and keep things calm. Kids respond really well to a gentle environment, especially when their bodies are getting the right signals that it's time to rest.
Foods to Avoid Close to Bed
Some foods can make bedtime even harder. Try to skip:
Sugary treats like biscuits or lollies
Caffeine from cola or chocolate
Heavy, greasy or spicy meals
These can spike energy or cause tummy aches, which don’t help anyone sleep.
Make Bedtime a Little Smoother
There’s no magic switch to make bedtime perfect every night, but small changes really do add up. A calm snack, a soothing space, and a consistent bedtime routine all help your child feel safe, settled and ready for sleep.
Your night light is a beautiful part of this. That soft glow helps them feel secure, the colour options let you set the right mood, and the gentle sounds can calm busy minds. It turns their room into a little sanctuary where rest feels safe and natural.
Get sleep-specialist approved night lights for children here
You’re Doing Great
Bedtime doesn’t need to feel stressful. You’re already doing so much for your little one, and something as simple as the right snack and a comforting sleep space can make the evenings feel easier. Try one of these foods tonight, switch on your night light, and enjoy a little more peace as they drift off.
FAQs
What foods help kids sleep better?
Foods high in tryptophan (bananas, turkey), magnesium (nuts, leafy greens) and melatonin (cherries, dairy) support restful sleep.
Can bananas really help toddlers sleep?
Yes — their magnesium and potassium relax muscles and support melatonin production, helping toddlers wind down.
What’s the best bedtime snack time for kids?
Serve a light snack 1–1.5 hours before bed to avoid hunger without upsetting digestion.
Which foods keep children full overnight?
Protein‑rich snacks (turkey, yoghurt) paired with whole grains (oats, wholemeal toast) prevent midnight hunger.
What foods disrupt kids’ sleep?
Avoid high sugar, caffeine, heavy fats and spicy meals close to bedtime — they can spike energy or cause tummy discomfort.
Sources: