We’ve all been there, counting down the minutes to bedtime when suddenly your little one says, “I’m hungry”. You might wonder what you should feed your kid before bedtime? What are some healthy bedtime snacks for kids that will help them thrive and get some rest? Our experts share tips, tricks, and foods that will help kids sleep and keep kids nourished.
Make sure they’re actually hungry
Going to bed with an empty tummy can make it more difficult for kids, and adults, to fall asleep. Perhaps the snack seeking kiddos are in a growth spurt, very active, or they aren’t eating enough at dinner. To problem solve, try offering healthy snacks between lunch and dinner. Picky eaters can also have a tough time feeling full after dinner if they didn’t eat much. Trying some healthy meals for picky eaters can help end mealtime battles and may prevent hunger based bedtime restlessness. Some children may truly just be hungry before bedtime. In those cases, a routine bedtime snack is totally reasonable.
Pour a cold (or warm) glass of milk
Milk contains melatonin, a hormone our body produces during normal sleep/wake cycles. A warm glass of milk can be soothing. You can even add a pinch of cinnamon or pumpkin pie spice for a cozy flavor.
Spread some almond butter
Almonds and almond butter naturally contain melatonin and are high in magnesium, which is also shown to help promote restful sleep. Enjoying almonds or almond butter with toast or whole grain crackers also provides both protein and fiber, which helps your child stay full throughout the night. If nuts aren’t something your family enjoys, you can use sunflower butter, too! Oats, sunflower butter, and flax seeds in these tasty snack poppers also provide whole grains, antioxidant vitamin E, and magnesium. All these helps promote relaxation and sleep.
Turkey helps you snooze
Turkey contains tryptophan, which has a reputation for helping people relax (think Thanksgiving naps). Tryptophan helps our bodies produce melatonin, which helps us fall asleep. Turkey is also rich in protein and very filling, which can help your child fall asleep and stay asleep. Pairing turkey sausage and scrambled eggs makes for an easy peasy dinner or split the portion for a bedtime snack.
Choose a naturally sweet snack
Sugary snacks and cereal before bed can raise blood sugar and cause it to crash hours later, resulting in a hungry (again) child. Raising sugar free kids is important because sugary snacks, which can also contribute to long term health effects, cause night waking and restless sleep. Instead, choose naturally sweet snacks such as bananas, cherries, or kiwis. Bananas contain magnesium and tryptophan, both of which help promote relaxation and sleep. Cherries are also a melatonin rich fruit. Kiwis contain potassium, magnesium, serotonin, and antioxidants which may help promote good sleep. Fruits like banana and kiwi are also prebiotic foods, which are known to help promote healthy digestion and foster healthy digestive enzymes in kids and adults.
Yumble can help you give your kids healthy meals and snacks that keep them feeling full, while providing nutrients they need for growth and rest! A kids meal delivery service, Yumble provides variety, convenience, and nutritious meals made just for kids. Packed with protein, tryptophan, and other nutrients, meals like the Turkey sausage and scrambled eggs can naturally help promote a good night’s sleep!
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