Help Your Kid Get a Better Night's Sleep by Adding These 9 Foods to Their Diet

Not only are eggs loaded in high-quality protein and important nutrients, but those breakfast favorites are a natural source of tryptophan, an amino acid that plays a role in creating serotonin, a chemical that helps regulate sleep cycles.

Although the results are based on adult subjects, data published in British Journal of Nutrition suggests improvements in sleep after 19 days of tryptophan-rich egg-white protein hydrolysate was consumed versus those who did not eat the egg whites.

Eating two kiwis before bed may be the ticket to better sleep. Although studied in adults and not kids, data published in the Asia Pacific Journal of Clinical Nutrition suggests eating two kiwis one how before bed results falling asleep 42% more quickly compared with people who don’t eat kiwis before bedtime.

A glass of warm milk is a classic sleep remedy, and for good reason. For one, sipping milk can be a comforting and cozy ritual. Secondly, milk naturally contains tryptophan, an amino acid necessary for the production of serotonin and melatonin – two key compounds that help kids relax and have a regulated sleep-wake cycle.

You don’t necessarily have to warm up the milk to reap the benefits. But, some people find that drinking a warm beverage can have a calming effect on the body.

If your kids are craving something sweet, dates can be a perfect solution to satisfy that craving and support sleep. These fruits contain two key nutrients that play a role in sleep – vitamin B6 and potassium. Enjoying lower-glycemic dates instead of super-sugary candy can also help prevent a blood sugar spike, which makes falling asleep much more difficult.

Fatty fish like salmon is rich in nutrients like vitamin D and healthy fats. Fish consumption has been shown to have a positive impact on sleep quality among certain populations. This positive effect maybe partially be a result of the vitamin D content of the fish.

Having your kids eat diets with a lot of variety and that includes fish and seafood may reduce the risk of poor sleep quality. From fish tacos to grilled shrimp, the seafood options are endless.

Walnuts are a rich source of the hormone melatonin, which is known to play a large role in sleep regulation. Combining the hormonal benefit of melatonin with the satiating benefits of their healthy fats, fiber, and plant-based proteins that this nut offers makes this nut an excellent choice for a bedtime snack.

An easy way to include walnut into a child’s diet, especially if they are not developmentally ready to enjoy this whole nut, is to include walnut butter on snacks and sandwiches.

Also known as garbanzo beans, chickpeas are rich in the amino acid tryptophan which is key for producing melatonin, a hormone that plays a role in the sleep-wake cycle. Chickpeas are also rich in vitamin B6, a nutrient that is essential for the production of serotonin. Serotonin is key in supporting sleep as well.

Instead of snacking on potato chips, offer your kiddos some roasted chickpea snacks, and keep your fingers crossed for an awesome night’s sleep later on.

Bananas are a wonderful sleep-supporting food because of their tryptophan and magnesium content. Data suggests that magnesium deficiency may result in sleep trouble. Other sources of magnesium include almonds, spinach, and edamame, just in case your kiddo isn’t a banana-lover.

You may be surprised to learn that tryptophan, the amino acid that has made turkey famous, is found in chicken, too. This amino acid is a precursor to serotonin and is associated with healthy sleep. So enjoying a drumstick in the evening may help support a restful night.