Foods that help children sleep through the night
Sleeping well starts with eating well. In fact, the connection between diet and sleep quality has been proven time and again!
But which foods actually help our little ones drift off to sleep? And which ones should be avoided before bedtime?
Here are some helpful tips for the perfect evening meal. A delicious way to end the day—and get ready for a calm, restful night!
Baby’s Diet Before Bedtime
Before 6 months old, babies are fed exclusively with milk—whether it’s infant formula from a bottle or breast milk. It’s only after this stage that a purely milk-based diet begins to give way to more varied foods.
This is when your baby starts discovering new flavours, usually introduced as purees or soft cereals.
👉 One important rule to keep in mind: it’s best to avoid adding sugar to evening meals.
Sweet foods can delay the production of melatonin, the hormone that regulates sleep.
Instead, go for milk-cereal blends—a reliable choice with protein to help your baby stay full through the night, and easy to digest. You can prepare homemade meals or opt for baby jars—some even offer “night-time” recipes specially designed for bedtime!
These options usually include cereals, enriched milk, and vegetables—everything your little one needs for a peaceful, dream-filled night.
Sleep-Friendly and Sleep-Disrupting Foods for Kids
For older children, it’s important to avoid certain foods before bedtime, especially:
- Red meat (and high-protein foods in general). These are harder to digest and can make it more difficult for your child to fall asleep.
- Fatty foods: pizza, cured meats, and rich ingredients like butter or cream are best avoided in the evening. They’re heavy on the stomach, raise body temperature, and can lead to night wakings or even night sweats.
- Sugar and sweets: candies and other sugary treats interfere with melatonin production and disrupt sleep. Best to steer clear before bed!
On the flip side, here are some helpful tips to promote better sleep. In the evening, try to:
- Focus on complex carbohydrates like rice or potatoes. These slow-releasing carbs support a good night’s rest.
- Limit protein portions—think one hard-boiled egg, a slice of ham, or a few shrimp.
- Keep a balanced meal with vegetables, a dairy product, and a piece of fruit.
Just a note of caution: aubergines (eggplants) contain nicotine, a natural stimulant. Best to avoid them before bedtime!
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