Blog written by Paediatric Dietitian Judith Lynn, from Little Monkey Nutrition 

Is your child's sleep interrupted? Are they going to sleep but waking up in the middle of the night?

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, growth spurts 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 maximize 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, proteins and fats ensure your child's nutritional requirements are met so they are satisfied are less likely to wake hungry during the night. Adequate nutrition can also help reduce inflammation in the body, which has been linked to sleep disturbances.

Young children are very intuitive to their appetite and nutrition needs, so when they are not eating a balance of nutrition during the day when they are most active it makes sense that this may affect their sleep in the evenings. They can wake up hungry. Ultimately what we tend to do in this case as parents is offer them a cup or bottle of milk, which provides comfort and fill's up their tummies nicely to satisfy their appetite so they go back to sleep. However this can be a downward spiral as milk during the night can in turn affect their appetite for solid food during the day.

Lets explore some tips to help you navigate these periods. 

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 bananas, almonds and cashews, avocado, seeds, dairy and whole grains like brown rice.

2. Increase Consumption of Nutrients that Aid Production of  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. 

It is important to note that the amount of melatonin present in these foods is relatively low, and should not be relied upon as the primary source of melatonin. It is best to consume foods that help with the synthesis of melatonin. 

  Here are some foods and nutrients that can help:

Foods Rich in Tryptophan

Tryptophan is an essential amino acid that serves as a precursor to serotonin, which is then converted into melatonin.
- Turkey
- Chicken
- Oats
- Cheese
- Nuts and seeds (especially pumpkin seeds)

Foods Rich in Vitamin B6

Vitamin B6 is involved in converting tryptophan to serotonin and melatonin.
- Bananas
- Pistachios
- Tuna, salmon, and halibut
- Chickpeas
- Poultry

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. Ensure to offer 3 servings per day to meet your child's calcium requirements.

1 portion: 100-120mls milk, 100-120g calcium, 20-30g cheese. 

3. 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.

4. 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 a a good source of calories for a rapidly growing child and helps to meet their calorie requirements for the day. Satisfying a child's appetite adequately with the right balance of foods during the day up until it is time for sleep will reduce sleep disturbances.

Healthy fats can also help stabilize 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. Also include nut butters to their diets by spreading it on toast, adding to cereal or yoghurt.

Other sources of healthy fats include seeds, houmous, olive oil and avocado.

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

5. 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. 

By ensuring you are offering all 5 food groups in your child's main meals means that you are providing you child with the opportunity of getting a balance of nutrition in their diet. 

In Conclusion

Improving sleep in young children through nutrition is about more than just individual foods; it's about a holistic approach to diet that balances all essential nutrients. While dietary adjustments can make a significant difference, persistent sleep issues should be evaluated by a healthcare professional. By focusing on a balanced diet rich in magnesium, calcium, melatonin-boosting foods, and healthy fats, parents can help pave the way for a better night's sleep for their children, laying the foundation for healthy growth and development.