The Relationship Between Food and Children’s Sleep

By Nina Dougall – Founder of Sleepy Bambinos

The connection between food and sleep in children is a profound yet often overlooked aspect of parenting. What we feed our little ones can significantly impact the quality and duration of their sleep. This blog delves into the intricate relationship between nutrition and a good night’s rest for our children.

 

1. Fuelling Growth with the Right Nutrients: Just as a car needs quality fuel to run smoothly, a child’s body requires essential nutrients for optimal growth and development. Nutrient-dense foods contribute to overall well-being, creating a foundation for restful sleep.

 

2. The Impact of Sugar and Processed Foods: Excessive sugar and highly processed foods can lead to energy spikes and crashes. Limiting these items, especially closer to bedtime, helps maintain stable blood sugar levels, reducing the likelihood of disruptions during the night.

 

3. Influence of Caffeine and Stimulants: Be mindful of hidden sources of caffeine and stimulants, which can interfere with a child’s ability to fall asleep. Avoiding caffeinated beverages and snacks in the evening will contribute to a smoother bedtime routine.

 

4. Hydration Habits: Proper hydration is essential, but timing matters. Encourage fluid intake throughout the day, tapering off before bedtime to minimise night-time bathroom visits that can disrupt sleep. To note, this point is more for children who are toilet trained. Children in nappies shouldn’t see any impact of hydration before bedtime. 

 

5. Navigating Food Sensitivities and Allergies: Some children may experience sleep disturbances due to food sensitivities or allergies. Identifying and addressing these issues can lead to improvements in both dietary habits and sleep quality. For those younger babies and children still having milk before bed, ensure they are well burped before laying down to avoid discomfort. 

 

6. Split Feed: For those with little ones still enjoying a bottle of milk, consider this effective strategy, opt for a larger bottle before commencing the bedtime routine. Give them the bottle before going up for a bath, allowing them to drink as much as they would like whilst fully awake. The reason behind this lies in the likelihood of a more satisfactory feeding session when the baby is alert, as opposed to being on the verge of falling asleep. Once you have finished your bedtime routine, just before they settle down for the night, offer them the remaining contents of the bottle. This ensures they drift into sleep with a full tummy, setting the stage for a restful night’s sleep.

As parents, we hold the power to shape not only our children’s eating habits but also the quality of their sleep. By embracing a holistic approach to nutrition and sleep, we create an environment where our little ones can thrive physically and restfully.

For other ways to improve your baby’s sleep, check out the award winning sleep aids designed by Rockit.

For more helpful tips and advice on all things sleep, please see my website Sleepy Bambinos. Or join my Instagram community, where I do weekly Q&As and post daily content on sleep, early years, and life as a mum.