Bedtime Snacks for your Toddler or Preschooler that Promote Sleep
So you’ve announced that it’s time to head up to bed, and your toddler or preschooler starts in on the dramatic winning, saying “I’m STARVING!!!”. So of course the mom guilt sets in because you don’t want to send your child to bed hungry, but now bedtime is late because they are eating their snack in slow motion.
Here’s what to do:
Implement a last call for snacks 30 minutes before the bedtime routine is supposed to begin. If bedtime routine starts at 7:00pm, offer the snack at 6:30pm.
What if your child doesn’t want a snack then, and later asks when getting ready for bed?
Hold your boundary. Otherwise, they will continue to do this each and every night in an effort to stall bedtime. You can say something like this “I offered a snack and you chose not to eat. It is bedtime now. We can have more snack tomorrow”.
Here are some helpful snacks to promote sleep for your child:
1. Bananas: These are great for those little ones with a sweet tooth.
They are rich in the muscle-relaxing minerals potassium and magnesium. Bananas also contain tryptophan, which breaks down into melatonin and serotonin (hormone that promotes feelings of relaxation).
2. Cherries: Cherries are one of the few food sources of melatonin, making it a great evening snack! This is a seasonal food, so if you can't find it, try a tart cherry juice instead!
(Did I really just say you can give your kid juice before bed?! Yes...but only this kind!)
*Studies have shown that drinking cherry juice has improved sleep for insomniacs as well!
3. Turkey: We all know turkey to be a sleep-inducing food!
Turkey contains high levels of the amino acid tryptophan which is necessary for seratonin and melatonin. The protein will also help your little one to stay fuller longer.
Try offering a turkey and tortilla wrap.
4. Salmon: Fatty fish, such as salmon, have the omega-3 fatty acid known as DHA. British studies have shown higher blood levels of DHA to be associated with better sleep.
I know salmon may not sound like a fun snack, but you can always try this as a dinner option! Or try salmon on crackers with a sprinkle of salt and pepper.
5. Kiwi: Another snack idea for those littles who love their sweets!
Kiwis are a great source of potassium, calcium, folate, phosphorus, magnesium and more!
6. Carbs: Ever feel sleepy after chowing down on a giant bowl of pasta?
Carbs raises blood sugar levels, which can play a role in regulating the internal clock.
Limit it to small amounts though, too much can actually interrupt sleep.
7. Nuts:
Brazil nuts: Packed with selenium, phosphorus and magnesium!
Almonds: Contain melatonin and magnesium.
You can spread some almond butter on a piece of toast as an evening snack!
8. Eggs: Another option that provides a good dose of protein! Eggs are rich in choline, folate and vitamin D.
Pair a hard boiled egg with some crackers or avocado!
In conclusion…
I know there are tons of snacks that are much simpler to grab and that don’t require getting the cutting board dirty, but you really have to read the labels on them. Many of these processed snacks contain added sugars that can cause your child to have a burst of energy and fight bedtime.
Most of the snacks listed above are simple to throw together or easily grab off the counter and will help get your child sleeping sooner!
Are you struggling with bedtime beyond the snack requests? Is bedtime being dragged out an hour or more because your toddler or preschooler is pulling ALL the stalling tactics out? If so, let’s talk about my toddler and preschool support options. I want to help you make bedtime a time of connection and memories, not endless battles.
I offer free 30-minute calls to see if working together would be a good fit. I am here to be your go-to person, to answer your questions and support you, making the sleep training process easier on the whole family!
Sleep easy,
Yasmin Johnston
Your Pediatric Sleep Consultant
