Does Nutrition Impact Sleep?

There are lots of variables when it comes to getting kids to have a great night’s sleep. It’s not very well covered as a topic but nutrition can have an impact on how children, and really anyone in fact, are getting through the night. What your child eats throughout the day, not just before bed, can affect how easily they drift off. While good nutrition promotes healthy sleep, poor sleep is associated with an increased risk for obesity in kids (although other factors might be at play). Avoid this downward spiral but providing your child with balanced meals and snacks at regular intervals and sticking to a consistent sleep schedule at night. 


Avoid Sugary Foods Before Bed


If kids eat sugar before bed, their glucose levels rise, and then drop sharply. When they drop, it can wake them up. So, if your child has sugary foods, try to give them earlier in the day. Remember though, it is recommended that children under 4 avoid ‘free sugars’; that’s sugar added to foods including fruit juice and puree added to bought foods, and 4-6 year olds should have no more than 19g, 7-11 year olds no more than 24g. That sounds like a lot for an older child but check the labels and you will see it soon adds up.

Opt For Wholegrains 


Wholegrains release their sugars slower into the blood-stream so they keep us fuller for longer. This keeps blood sugar levels more stable and will keep your little one sleeping soundly (hopefully!). White carbohydrates like white bread, white pasta and white rice release their sugars into the blood faster and so can lead to the same drop in blood sugar that you see with sweet foods.

Up The Magnesium

Magnesium can affect children’s sleep, and it may play a positive role in improving sleep quality for some kids. Magnesium is a mineral involved in numerous bodily functions, including the regulation of the nervous system and production of melatonin, a hormone that controls sleep-wake cycles. Here's how magnesium can impact children's sleep:

Promotes Relaxation; Magnesium has calming effects on the body by regulating neurotransmitters and activating the parasympathetic nervous system, which helps the body relax. This can make it easier for children to fall asleep. Reduces Sleep Disorders; Studies suggest that magnesium deficiency may be linked to sleep disturbances, such as difficulty falling or staying asleep. Ensuring sufficient magnesium intake could help alleviate these issues. Eases Anxiety or Restlessness; For children who experience anxiety or restlessness, magnesium may help because it interacts with GABA (gamma-aminobutyric acid) receptors, a neurotransmitter that reduces nervous system activity and promotes calmness. Supports Muscle Relaxation; Magnesium can help reduce muscle cramps or tension, which can sometimes interfere with comfortable sleep.

Sources of magnesium for children include foods like leafy greens, nuts, seeds, whole-grains, and legumes are rich in magnesium. If a child is not getting enough magnesium through diet, a pediatrician may recommend supplements. It’s essential to consult a healthcare professional before starting supplementation, as excessive magnesium can cause side effects such as diarrhea or nausea. While magnesium can be helpful, it is not a guaranteed solution for sleep issues in children though. Other factors, such as bedtime routines, screen time, and underlying medical conditions.




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