Believe it or not… food glorious food can help with sleep!

When we think about sleep, bedtime routines usually take centre stage but what your child eats during the day can significantly affect how well they sleep at night.

Sleep is regulated by a complex interaction between hormones, brain chemistry and blood sugar levels. Certain foods contain nutrients that actively support this process, helping the body relax and prepare for rest.

The science behind food and sleep

Here are a few key science-based facts worth knowing:

•       Tryptophan is an amino acid that helps the body produce serotonin and melatonin — hormones essential for sleep regulation.

•       Magnesium and potassium help relax muscles and calm the nervous system, making it easier to fall and stay asleep.

•       Stable blood sugar levels overnight reduce the likelihood of night wakings.

•       Melatonin, often called the “sleep hormone,” is naturally influenced by diet, light exposure and sleep timing.

This is why certain foods can either support or disrupt your sleep.

Sleep-supporting foods (and why they work)

Almonds

Almonds are high in magnesium, which has been shown to improve sleep quality by supporting muscle relaxation and calming the nervous system. Magnesium also helps regulate blood sugar levels overnight, reducing restless sleep.

Bananas

Bananas provide magnesium and potassium, both linked to improved sleep quality. They also contain tryptophan, which supports the production of melatonin.

Because fruit contains natural sugars, portion size matters. A calming option is blending one banana with milk or soya milk as a bedtime drink.

Dairy: milk, yogurt and cheese

Dairy foods contain tryptophan and calcium. Calcium plays a key role in helping the brain use tryptophan to produce melatonin and has also been shown to support stress reduction.

And despite the long-standing myth — cheese does not cause nightmares.

Porridge

Oats are a complex carbohydrate that helps tryptophan reach the brain more easily. They’re also rich in magnesium, calcium, phosphorus, potassium and silicon — all of which support sleep regulation.

Porridge makes an ideal evening meal or supper, especially when paired with banana.

Cherries (especially tart cherries)

Tart cherries are one of the few natural food sources of melatonin. Studies have shown that consuming tart cherry juice can increase melatonin levels and improve both sleep duration and sleep quality.

Fresh, frozen, dried cherries or a small glass of juice can all be helpful before bedtime.

Cereal (choose wisely)

Whole-grain cereals provide complex carbohydrates that increase the availability of tryptophan in the bloodstream.

Avoid sugar-coated cereals, as high sugar intake before bed can cause spikes in blood glucose, making it harder for children to settle and stay asleep.

Foods to limit before bed

To protect sleep quality, it’s best to limit:

•       Sugary snacks and desserts

•       Chocolate and caffeinated foods or drinks

•       Highly processed foods late in the day

These can overstimulate the nervous system and interfere with melatonin production.

Food and sleep: a powerful partnership

Nutrition plays a vital role in sleep for children and adults alike. When combined with healthy routines and age-appropriate sleep expectations, food can be a simple but effective tool for improving sleep quality.

If you’d like personalised support around sleep, routines or nutrition, please feel free to get in touch — I’d be happy to help you and your family sleep better.