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Foods That Help Toddlers Sleep (And Stay) Asleep

Sleep-Promoting Foods That Make Good Bedtime Snacks For Toddlers


Looking for foods that help toddlers sleep through the night? Well, you’ve come to the right place. This post is going to show you the best sleep-inducing foods for toddlers. So hopefully you and your little one will have a great night’s sleep!


Did you know that some foods promote sleep and other foods hinder sleep? Yes, certain foods will actually make your body fall asleep easier naturally!

This applies to toddlers too. These foods are not only simple and promote sleep, but most toddlers actually already love these foods.



It’s a win-win!

So if you’re looking for the perfect sleep-inducing bedtime snack for your toddler that is healthy, sleep-promoting, and that your toddler will actually eat… look no further!


Foods That Help Toddlers Sleep Through The Night


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Together with a great bedtime routine and wind-down hour, bedtime snacks can really affect how your little one falls asleep and also how they sleep through the night.

Think about it, do you think drinking a big cup of coffee before bed will help you sleep? not really…

The same applies to toddlers and especially what they consume in the hours leading up to bedtime. Try to avoid candies, chocolates, and processed foods after midday if possible.

So let´s just jump straight to it!




Bananas for bedtime snack

Bananas contain magnesium and potassium, both of which are muscle relaxers – perfect for making your toddler calm and ready for bed.

In addition, they also have melatonin (the sleep hormone) and serotonin, which helps regulate your sleep cycles.

Most nights I give my son a banana pancake 1 hour before bed, these pancakes are perfect as they actually contain 3 of the sleep-promoting foods on this list in one delicious meal!

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 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 1 hour before bed will help your toddler to relax and fall asleep easier.


Oatmeal For Dinner


oatmeal for sleep


How many times have you heard that you should eat oats for breakfast?

That´s because they release sugar slowly and keep you full for longer.

These qualities alone make oats the perfect food before bed as they keep little tummies full all night, but they are also loaded with melatonin.

A good serving of oatmeal, milk and a sliced banana before bed is a great dinner to keep hunger at night at bay while giving the body plenty of sleep-promoting goodness. 


Chamomile Tea


chamomile tea for sleep



Chamomile tea is well known for being a mild tranquilizer and sleep-inducer.

It also helps settle your stomach, and reduce anxiety, thus making it a perfect beverage for your little one!

As I mentioned before the pancakes combine 3 of these sleep-inducing foods making it the best bedtime food ever for toddlers (In my opinion 😉 )

If you want to really relax your toddler to the extreme why not serve the pancakes with some warm chamomile tea like this one!


Remember to avoid sugary, processed foods and snacks after midday, and give your toddler some of these simple and delicious melatonin boosting foods!


Related Articles To Sleep-Promoting Foods

How To Create An Ideal Sleep Environment For Babies and Toddlers

10 Baby and Toddler Sleep Problems and How to Fix Them

The 4 Baths Every Baby, Toddler, and Kid Should Have


Have a favorite bedtime snack for your baby or toddler? Let me know in the comments!


Foods to help toddlers sleepSleep promoting foods

Help Your Baby or Toddler Sleep Easier With A Wind Down Hour
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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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