What are good bedtime snacks for toddlers?

Sleep is essential for everyone, especially growing children and toddlers. As parents, we aim to provide our kids with the best environment conducive to quality sleep, and part of that is figuring out their bedtime snacks. Should you even do bedtime snacks? What kind of snacks should we give our kids, and when is the right time for the snack?!

The Role of Bedtime Snacks

The food we eat before bed can impact the quality of our sleep. Foods rich in tryptophan, an amino acid that aids in the production of sleep hormones melatonin and serotonin, can promote sleepiness. Other nutrients such as magnesium, calcium, and B6 vitamins can also enhance sleep quality.

For children and toddlers, a well-chosen snack before bedtime can help stabilize blood sugar levels throughout the night, reducing the chances of waking. But remember, the goal is not to just fill their tummies, but to provide a little something that could aid their sleep.

*as a caveat, we also know the whole “but I’m hungry” stalling tactic song and dance. For our families, the best practice has been to offer a snack before bed before it becomes a “game.” It’s just part of the normal vs being something they can do to get out of going to bed when they’d prefer to stay up!

In choosing bedtime snacks, consider the balance of macronutrients: proteins, carbohydrates, and a little fat.

Toddler Bedtime Snacks:

Bananas: They are high in potassium and magnesium, which naturally relax muscles. Also, they contain tryptophan which can help induce sleep.

Turkey: Turkey is famously known for its tryptophan content. A small turkey roll-up can be a good option for older kids.

Whole Grains: Whole grain crackers or a slice of whole grain bread can offer complex carbohydrates, which, combined with a protein source, can promote sleep.

Nut Butters: Almond, peanut, or sunflower seed butter are high in healthy fats and tryptophan. Pairing them with whole grain bread or fruits like bananas or apples can make for a delicious snack.

Cheese and Crackers: The combination of protein from the cheese and the complex carbohydrates in the crackers can induce sleepiness.

Cherries: They are one of the few natural food sources of melatonin, the sleep hormone. A small bowl of cherries could be a sweet treat before bedtime.

Warm milk: A classic bedtime beverage, milk contains tryptophan and calcium. While scientific evidence doesn't necessarily support the idea that it induces sleep, many find its warmth soothing before bed.

Timing the Bedtime Snack for Toddlers:

Timing is critical when it comes to bedtime snacks. Ideally, children should eat their snack about an hour before they go to sleep. This gives the body ample time to digest the food and start converting tryptophan into the sleep-inducing hormones serotonin and melatonin.

Balancing the right kind of bedtime snacks, timing, and a consistent routine can lead to a smoother bedtime process and better sleep for your child. Remember, every child is unique, and it's essential to find what works best for them.

The right type of snack, given at the right time, can not only help settle your child's hunger before bed but also contribute to a good night's sleep.