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The Best Foods That Help Toddlers Sleep At Bedtime

Foods That Help Toddlers Sleep


yawning toddler bedtime


It can be challenging to get toddlers to sleep. Bedtime battles are common at this age, and as a parent, you try anything to help soothe your little one to sleep peacefully.

Thankfully there are some foods that help your toddler sleep! plus they’re healthy too!

This post is going to list the best evening snacks to give to your toddler to boost their melatonin levels, so your little one can get a good night’s sleep!


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What is melatonin and why should you choose bedtime snacks that contain it?


toddler bedtime tired


Everyone has natural melatonin circulating in their body, but the levels increase when it is dark outside.


Melatonin plays a crucial role in regulating sleep cycles and can help with insomnia or trouble sleeping. It binds to cells in the brain, signaling them to switch from being awake and alert to slipping into slumber mode.


To promote healthy nighttime sleeping habits for toddlers, you should choose bedtime snacks with melatonin, together with a good wind-down routine, bedtime snacks can really affect how your little one falls asleep and also how they sleep through the night.


So What can I feed my toddler to sleep through the night?


For toddlers, the best snacks to help them sleep are foods rich in tryptophan and melatonin. Tryptophan is an amino acid that aids serotonin production which helps promote relaxation. And melatonin is the body’s natural sleep hormone.


Bananas are a great bedtime snack to boost melatonin


banana melatonin toddler bedtime snack


Bananas are a great evening snack for toddlers because they are loaded with melatonin. Bananas contain tryptophan, which is considered to be the precursor of serotonin and melatonin – both sleep-inducing hormones.


Additionally, bananas have an alkalizing effect on the body that can help promote relaxation before bedtime.


If your child is over the age of two you can also give them these low-dose melatonin gummies with chamomile to encourage and promote sleep.


Yogurt & Dairy


yogurt bedtime snack for sleep


Dairy products such as yogurt, milk, cottage cheese, and cheese contain tryptophan, an amino acid that helps the body to produce serotonin.

But that´s not all… they also contain calcium, which helps the body process tryptophan and produce more melatonin!

A serving of milk or natural yogurt with a banana 1 hour before bed will help your toddler to relax and fall asleep easier.


Oatmeal For Dinner For Better Sleep


sleepy time oatmeal for toddlers


Oatmeal doesn’t just have to be for breakfast! It is a great dinner choice for toddlers because it contains complex carbohydrates and protein.


The carbs help to promote serotonin production, which in turn boosts melatonin secretion – this means that oatmeal can be an excellent evening meal when looking at foods to improve sleep quality.


Oatmeal also keeps your toddler full for longer, which can encourage better quality sleep.


To make a creamy bowl of sleepy time oatmeal simply blend some oats in your blender until it resembles a fine powder. Cook with milk of your choice on the stove. Once cooked add some bananas or mash the bananas into the oatmeal to naturally sweeten it. Wait until the oatmeal is cooled enough to eat.




kiwi for sleep


If your toddler likes kiwi’s try giving them as a bedtime snack 1 hour before bed. Kiwis are rich in potassium, which is a natural muscle relaxant.


Kiwi fruit is also high in Vitamin C and E – these vitamins work together to promote relaxation of the body’s muscles. Kiwis are also an excellent source of vitamin K, which our bodies need for healthy bones and teeth.


Kiwis have been shown to help adults and children fall asleep faster too according to the results of this study


Cherries or Tart Cherry Juice


cherries for sleep


Cherries (cut in half and with the stone removed for toddlers) are another great food that helps promote sleep. Cherries are high in melatonin and are packed with antioxidants which cause an increase in the production of serotonin – this is a neurotransmitter that promotes feelings of happiness as well as restful sleep.


If you don’t have cherries you can also give your toddler some tart cherry juice. Try to make sure the juice is natural without any high fructose corn syrup or artificial sweeteners.


Chamomile Tea



chamomile tea


Chamomile tea is great to drink before bed, especially for children. Chamomile tea is made from dried flowers of the plant and it contains high levels of calming compounds like chamazulene that are able to fight anxiety.


Also, chamomile tea is a mild tranquilizer, which can help to calm the body and mind.


If you have trouble calming your child before bed, try brewing a cup of chamomile tea with a teaspoon of honey in the hour leading up to bedtime. Just make sure it’s not too hot so they can drink it comfortably.


Other Tips To Help Your Toddler Sleep


Make sure your toddler is not overtired!


overtired toddler bedtime


An overtired toddler will have a harder time falling asleep and staying asleep. This is because the body releases cortisol when a child is overtired, which can make it difficult for your child to fall asleep. Trying to get an overtired toddler to sleep is not easy, which can lead to frustration for both parent and child.


But how do you make sure your toddler is not overtired? The best way to help avoid a tired toddler is by getting them into bed on time each night. Your little one should be going down at the same time every night in order to get their body used to this routine


If your toddler has had an active day with lots of physical activity or excitement, you may want to give them a bath an hour before bedtime and move bedtime a little earlier than usual.


You may like 4 baths every toddler and child should have


Wind down hour and Bedtime Routine


Toddler bedtime routine nightlight


An hour before bed switch off all devices, dim the lights, and put on calming music. This gives your toddler a chance to wind down before bedtime, it will help them prepare for sleep. This is the perfect time to give your toddler a healthy evening snack.


A bedtime routine is important too! Set out clothes, brush teeth, read a story then give hugs goodnight. Having this set in place helps toddlers know what’s expected.




If you’re looking for foods to help your toddler sleep try giving your child a banana, oatmeal, or some kiwi an hour before bed. This will help them sleep better and longer, as well as stay in a deep sleep for the night. And make sure they’re not overtired!


Read Next:

How To Create An Ideal Sleep Environment For Babies and Toddlers


Also Read:

10 Baby and Toddler Sleep Problems and How to Fix Them


foods that help toddlers sleep at night

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Monday 22nd of February 2021

I’ll have to give this a try. I have a 7 month old and we do a bedtime routine from 7-8.. when we get him to sleep it never fails around 10 pm he’s up and wanting to go usually till 3 am. And he doesn’t eat very many fruits some in his cereal so far😂😂


Sunday 22nd of November 2020

What could i substitute for the egg in the pancake recipe?


Wednesday 24th of June 2020

Love the banana pancake recipe! How many ounces of yogurt?


Thursday 25th of June 2020

Glad you like the recipe! For the yogurt, I use 6oz :) I Hope that helps!


Saturday 23rd of March 2019

Thanks for sharing. Thia is true because oat makes me so sleepy at times ,then I've watched a baby fall asleep right after a cup of yoghurt.i was wondering,is chamomile tea safe for toddlers?I drink it but I've never thought about giving my kids.


Saturday 23rd of March 2019

Glad you liked it! Yes chamomile tea is safe for toddlers. This post explains about the benefits of it Chamomile Tea For Babies


Monday 11th of March 2019

Thanks for sharing! The idea of a "midnight snack" really does come into play. Those are such easy snacks to incorporate too!


Wednesday 13th of March 2019

Thanks Vanessa! Glad you found it helpful! :)

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