What foods can support better sleep for school-age kids? Discover ingredients to include in their dinner that may help promote restful sleep.
1 Answer
Foods rich in tryptophan, melatonin, and complex carbohydrates, such as turkey, milk, cherries, bananas, oats, and whole-grain bread, can promote better sleep in school-age kids. These foods help regulate sleep hormones and promote relaxation.
Detailed Explanation:
Several foods contain nutrients that can naturally aid sleep. Tryptophan, an amino acid found in foods like turkey and milk, is a precursor to serotonin and melatonin, both crucial for sleep regulation. Melatonin itself is present in foods like cherries and bananas. Complex carbohydrates, found in oats and whole-grain bread, help the body absorb tryptophan more efficiently. These carbohydrates also prevent blood sugar spikes that can disrupt sleep. A small, balanced snack containing these elements about an hour before bedtime can be beneficial. Avoid sugary snacks and drinks, as they can lead to energy crashes and restless sleep. Consider a small bowl of oatmeal with a few cherries or a slice of whole-wheat toast with a thin spread of nut butter. Always consult with a pediatrician or registered dietitian for personalized dietary advice.
Pro Tip:
Establish a consistent bedtime routine that includes a sleep-promoting snack. This routine signals to the child's body that it's time to wind down, making it easier to fall asleep and stay asleep throughout the night.