10 Foods That Help Your Kids Fall Asleep

By Sharon Thomas

There is no better form of rest that can be given to the body than sleep. Sleep is the time when the body grows, the skin rejuvenates, brains cells get structured for communication, and a lot more. Sleep is important for all living beings and is the most important for kids.

A child who has adequate sleep has lower risks of developing diabetes and becoming overweight. In addition, good sleep also helps in better learning and attention.

10 Foods That Help Your Kids Fall Asleep

Unfortunately, the lifestyle led by kids nowadays forbids them from having a good night's sleep. Parents try various methods to get them to sleep, like a bedtime massage and bath, a storytelling session, creating a good atmosphere in the bedroom and various others.

The fact is that they do not work out all the time. Sleep must be automatically induced by the body and there are ways to bring back the sleep-wake in the child to normalcy with some dietary changes.

Foods rich in certain sleep-inducing agents like tryptophan, melatonin, and serotonin are very good to help your child to sleep and, of course, stay asleep until dawn. So, take a look at the list below and include them in your kids' diet.



A glass of milk is usually given to children before bedtime. This practice is not without a purpose. Yes, milk induces sleep in the child.

Milk contains the amino acid called tryptophan, which aids in sleep. The calcium present in milk also produces more of tryptophan.

And when the milk is given warm, the temperature of the body rises due to which the child will start feeling sleepy.



Bananas are a common fruit that can be had after supper. They are rich in magnesium and how do you think that helps?

Magnesium acts as a muscle relaxant, thereby relaxes the whole body. They also contain sleep-inducing hormones, melatonin and serotonin, which help regulate sleep cycles.



One of the best options among seafood that induces sleep is salmon. A good portion of salmon during dinner stimulates the production of melatonin and serotonin.

This production, in turn, induces sleep easily. Moreover, salmon is also good for weight gain in children.



Oats are known to keep the heart healthy. It also contains vitamins and minerals that give a boost to the nervous system.

But, the benefits of oats are beyond these. It has a high concentration of the hormone melatonin, which makes a person fall asleep.

It is also high in carbohydrates, which helps the tummy feel full, thus aiding in sleep.



Spinach is an essential addition in the diet of every child. Besides being rich in all the vitamins and minerals necessary for literally the whole body, spinach is also high in the tryptophan amino acid.

Spinach can be included in salads or even can be had as a juice before bedtime if your child loves it.



Rice is usually not recommended for dinner for it makes the stomach feel heavy. But if you are facing problems with your kids' sleep pattern, don't hesitate to add a portion of rice to their dinner plates.

The glycaemic index in rice gives a boost of energy immediately, which later on results in a very tired body that is good to induce sleep.



Brain-shaped walnuts are said to be good for the brain. It also helps in weight loss but the benefits do not end here. Walnuts have a good amount of tryptophan.

They can be had as such for best results or added to desserts before bedtime. A combination of nuts can also be tried out.



Pineapple boosts melatonin to a great extent. Though not known to many, it has the capacity to boost melatonin even higher than oats and banana. In addition, a few slices of pineapple sometimes before hitting the sack also helps in digestion.



The sleep-regulating hormone, melatonin, is present in grapes too. Just a handful of them is enough to do the magic. It is a healthier option to have them as such than blending into a juice. It is a good idea to add more grapes to a fruit salad.


High Carb/Low Protein Foods

Doctors suggest that the perfect combination of high carbohydrate and low protein foods leads to a satisfying and peaceful sleep.

The effect is even better when high-carb foods, which contain tryptophan, are had as a light snack before bedtime. The best combinations include apples with peanut butter, whole wheat crackers and cheese, and cereal and milk.

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    Read more about: sleep foods kids
    Story first published: Sunday, January 7, 2018, 12:00 [IST]
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