Kelly Mahaffy
Content Director at Mom’s Choice Awards
Creating a calm and soothing bedtime routine is essential for children, and the right snacks can play a significant role in preparing their bodies for restful sleep. Certain foods contain natural compounds that promote relaxation and sleepiness, making them perfect for nighttime noshing. Here are some Mom’s Choice Award-winning tips and snack ideas to help your little ones drift off to dreamland.
Why Bedtime Snacks Matter
A light, healthy snack before bed can:
- Prevent hunger from disrupting sleep. (Source: National Sleep Foundation, “Foods That Can Help You Sleep”)
- Provide essential nutrients that support sleep. (Source: Academy of Nutrition and Dietetics, “Nutrients That Promote Restful Sleep”)
- Serve as a comforting ritual to signal the transition from active play to bedtime.
Best Bedtime Snack Ingredients
When preparing bedtime snacks, look for foods rich in:
- Tryptophan: An amino acid that helps produce serotonin and melatonin, key hormones for sleep. (Source: Journal of Clinical Sleep Medicine, “Tryptophan’s Role in Sleep Promotion”)
- Calcium: Known to enhance the brain’s use of tryptophan. (Source: National Institutes of Health)
- Magnesium: Helps muscles relax and promotes calmness. (Source: American Journal of Lifestyle Medicine, “The Impact of Nutrition on Sleep Patterns”)
- Complex Carbohydrates: Aid in the absorption of tryptophan. (Source: Sleep Foundation, “Best Foods for Sleep”)
Mom’s Choice Snack Ideas for Sweet Dreams
- Banana-Almond Butter Wraps
Combine a whole-grain tortilla with a thin layer of almond butter and a banana. Bananas are rich in magnesium and potassium, which help relax muscles, while almond butter provides a dose of tryptophan. - Warm Milk with Honey
A classic for a reason! Warm milk contains tryptophan and calcium, while a touch of honey raises insulin levels slightly, making tryptophan more effective. (Source: National Sleep Foundation) - Yogurt and Berries
Greek yogurt is high in calcium and protein, and adding a few fresh berries provides natural sweetness along with antioxidants. (Source: Academy of Nutrition and Dietetics) - Cheese and Whole-Grain Crackers
A small serving of cheese paired with whole-grain crackers offers the perfect mix of protein and complex carbs to promote restful sleep. - Oatmeal with Chopped Nuts
A small bowl of oatmeal topped with a sprinkle of nuts is warm, comforting, and full of sleep-inducing nutrients like magnesium and complex carbohydrates. (Source: Sleep Foundation) - Apples with Peanut Butter
Apple slices paired with a thin layer of peanut butter provide a mix of natural sugars, protein, and magnesium to help your child feel full and relaxed. - Cucumber and Hummus
Cucumber slices dipped in hummus are a refreshing, low-calorie option with magnesium and complex carbs to support sleep. - Hard-Boiled Egg and Veggie Sticks
A hard-boiled egg provides protein and tryptophan, while carrot or celery sticks add a satisfying crunch. - Sweet Potato Bites
Roast small cubes of sweet potato and sprinkle with cinnamon. Sweet potatoes are rich in complex carbs and magnesium, making them a perfect bedtime snack. (Source: Healthline, “Foods for Better Sleep”) - Cherries or Cherry Juice
Cherries are one of the few natural sources of melatonin. Offer a handful of fresh cherries or a small glass of cherry juice for a natural sleep boost. (Source: Journal of Medicinal Food, “Efficacy of Tart Cherry Juice in Improving Sleep”)
Tips for a Successful Bedtime Snack Routine
- Keep Portions Small: Overeating before bed can lead to discomfort.
- Avoid Sugary Treats: Sugar can spike energy levels and delay sleep.
- Stick to a Schedule: Offer snacks at least 30 minutes before bedtime to allow time for digestion.
- Make It a Ritual: Pair snacks with other calming activities like reading or listening to soft music.
Sweet Dreams Ahead
Helping your child wind down with the right bedtime snacks is a loving way to support their health and well-being. With a little planning and creativity, you can turn nighttime snacks into a cherished part of their bedtime routine—a recipe for sweet dreams and restful nights for everyone in the family!
About Kelly Mahaffy
Kelly Mahaffy is a seasoned professional passionate about empowering families through quality content. As the Content Director at Mom’s Choice Awards, Kelly oversees the strategic development and curation of educational and entertaining content aimed at parents and caregivers. With a background in marketing and a deep understanding of the needs of modern families, Kelly is dedicated to providing valuable resources and insights to support families in their journey of raising happy, healthy children.
View all posts by Kelly Mahaffy here.
