Guest Blog: How to maximise nutrition to improve sleep in young children

Blog written by Paediatric Dietitian Judith Lynn, from Little Monkey Nutrition (www.littlemonkeynutrition.com)

Sleep is crucial for a child's physical and mental development. However, many young children may struggle with sleep issues due to various reasons such as stress, anxiety, or even poor nutrition. Nutrition plays a crucial role in improving a child's sleep quality. In this article, we will discuss the importance of proper nutrition in improving sleep and how you can maximise nutrition to improve the quality and quantity of sleep in young children.
 

The Importance of Proper Nutrition for Sleep

Nutrition is vital for the body, as it provides essential nutrients and energy needed for growth and development. Nutrients such as magnesium, calcium, and melatonin help to regulate sleep patterns and promote relaxation in young children. Additionally, a well-balanced diet that includes a variety of fruits, vegetables, whole grains, fats and lean proteins can help reduce inflammation in the body, which has been linked to sleep disturbances.
 

Maximizing Nutrition for Better Sleep

1. Add Foods Rich in Magnesium

Some studies have suggested that magnesium may help with sleep in toddlers. Magnesium is a natural mineral that is essential for many bodily functions, including the regulation of sleep. It has been shown to have a calming effect on the nervous system and can help to relax muscles, making it easier for toddlers to fall asleep and stay asleep. It can also increase the production of the sleep hormone melatonin. Additionally, some studies have suggested that magnesium supplementation may help to reduce anxiety in children, which can also improve sleep quality. However, more research is needed to fully understand the effects of magnesium on sleep in young children.

Foods rich in magnesium include leafy greens like spinach, nuts such as almonds and cashews, avocado, seeds, dairy and whole grains like brown rice.
 

2. Increase Consumption of Foods Containing Melatonin

Melatonin is a hormone naturally produced by the pineal gland in the brain that regulates sleep and wakefulness. While there is no food that contains melatonin, certain types of food can boost the body's natural production of melatonin such as cherries and Cherry juice. One study found that drinking tart cherry juice can increase melatonin production and improve sleep quality. Walnuts and milk contain high levels of tryptophan, an amino acid that is necessary for the production of melatonin. 

It is important to note that the nutrients present in these foods for melatonin production are relatively low, and should not be relied upon as the primary source of melatonin if your child is found to be deficient. It is best to consult with a healthcare professional for the safe and effective use of melatonin supplements.
 

3. Incorporate Calcium-rich Foods into Your Diet

Calcium is an essential nutrient required for strong bones and teeth but is also a good source of magnesium and tryptophan which helps with the production of melatonin.  Foods rich in calcium include dairy products such as milk, cheese, and yogurt.
 

4. Avoid Caffeine and Sugar Before Bedtime

Caffeine is a stimulant that can keep children awake and negatively affect their ability to fall asleep. Sugary foods can also cause spikes in blood sugar, making it harder for your child to fall asleep. Avoid giving your child caffeinated drinks such as soda or chocolate and sugary foods before bedtime.
 

5. Incorporate Healthy Fats into Your Child's Diet

Healthy fats, such as omega-3 fatty acids, have been shown to improve sleep in young children. Omega-3's can be found in foods such as fatty fish (salmon, tuna, sardines), flaxseed, chia seeds, and walnuts. These fats help regulate the production of the hormone melatonin, which is essential for good sleep. Additionally, healthy fats can help stabilise blood sugar levels, preventing blood sugar spikes and crashes that can disrupt sleep. To incorporate healthy fats into a child's diet, try adding oily fish such as salmon, mackerel, pilchards, sardines etc to your child's diet once or twice per week and and include nut butters to their diets by spreading it on toast, adding to cereal or yoghurt.

It's important to note that dietary changes alone may not solve sleep issues in children and consulting a healthcare professional is recommended.
 

6. Incorporating all 5 food groups in all main meals

Carbohydrates (wholegrains), proteins (meats, fish, nuts, beans and seeds), fats (avocado, oils, butter, nut butters etc), dairy (milk, cheese and yoghurts) and fruits and vegetables will not only ensure a good intake of vitamins and minerals but will also ensure adequate calories to fill small tummies up to prevent hunger at night so that they are more likely to have a peaceful sleep. 
 

In Conclusion

Maximising nutrition is crucial for improving the quality and quantity of sleep in young children. A well-balanced diet that includes foods from all 5 food groups at all main meals will ensure an adequate intake of magnesium, calcium, and healthy fats can help promote relaxation and regulate sleep patterns.

Check out www.littlemonkeynutrition.com for more information on child nutrition including allergies, reflux, fussy eaters and more!