What are the best meals for your child to fall asleep easily?

Published : 11-09-2018 15:48:02
Categories : Tips & tricks

 What are the best meals for your child to fall asleep easily?

To sleep well is to eat well. The relationship between food and sleep quality has been demonstrated several times! Therefore, what are the foods to prioritize to help our children to fall asleep? And what are the food pitfalls to avoid before going to bed? We are here to offer you some guidance on the perfect evening meal. 

Feeding your baby before going to sleep

Before 6 months, baby only drinks milk, whether that be infant milk from a bottle or through breast feeding. It is only after a being fed milk alone that it is then replaced by a more diverse diet. It is at this moment that baby discovers new foods, generally in the form of purée or mush. 

One rule that should be followed: it is preferable that the evening mush doesn’t contain any added sugar. This type of food slows melatonin secretion, the sleep hormone. Favor porridge, a safe bet with proteins to last the night and is easy to digest. You can make yourself the same meal as your baby, or offer them little baby food jars, something that suggests a “special night-time” menu! The latter should generally contain grains, fortified milk but also vegetables. All that is left is to enjoy a calm night, full of dreams! 

Food for children

For the older ones, it is important to avoid certain foods before going to bed, in particular:

  • Red meat (and larger proteins). They are difficult to digest and can lead to difficulties getting to sleep. 
  • Fatty foods: pizzas, meats and, more importantly, fatty substances such as butter or cream are to be avoided. Equally, it is very difficult to digest them. The body temperature rises and expends energy that can bring about dreams and even night sweats. 
  • Sugar and candy: candy and other confectionery prevent a good night’s sleep by slowing down the creation of melatonin. Avoid them! 

Alternatively, here are some tricks to help your child sleep well. In the evening, it is important to:

  • Favor starches, in particular rice and potatoes. Slow carbohydrates are recommended for a good night’s sleep. 
  • Reduce proteins (1 hard boiled egg, 1 slice of ham, even a few shrimps)
  • Maintain a balanced diet with vegetables, a dairy product and a piece of fruit. 

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