When evening rolls around, it can often be difficult to get kids into bed on time. It’s recommended that kids sleep between nine to eleven hours of sleep every night, but many different issues like anxiety, nausea and restlessness can keep them wide awake. In the struggle to get your kids to sleep, a light and healthy snack can make all the difference. Here are five of the best choices to help your children get the rest they need.
Tomatoes contain melatonin, the hormone that controls the sleep/wake cycle in humans. Its production is naturally regulated by circadian rhythms but can also be supported by diet. A few cherry tomatoes before bed can help your child’s brain recognize bedtime sooner and make it easier to fall asleep and wake up on time.
We’ve all heard of magnesium, but did you know that it can improve your sleep? Magnesium boosts both serotonin and melatonin levels, improving sleep quality and length. And, bananas are packed with 33 grams of the mineral! Try slicing up a banana and sticking it in the freezer for a quick and healthy dessert-like snack before bed.
Like bananas, kiwi boost serotonin, which is connected to improved REM sleep. They’ve been shown to significantly cut down the amount of time it takes to fall asleep, which can be a blessing if your kids fight bedtime. You can’t go wrong with the classic sliced kiwi, but a bowl of chopped kiwi and dollop of Greek yogurt is a healthy snack that will keep your child full throughout the night.
A relaxing tea without caffeine is the perfect nighttime drink for kids. Chamomile, in particular, contains an antioxidant that promotes sleepiness. If your kids aren’t fans of tea’s taste, you can add a spoonful of honey or sugar. As long as it’s not too much sweetness, it shouldn’t upset their sleep cycle.
While almonds contain both melatonin and magnesium as well, their combination of high protein and low fat content is also great for sleep. Protein can fill your kids up, preventing them from waking up to a rumbly tummy, and the low fat content can avoid any digestive issues that might keep them up.
As long as they aren’t overeating or indulging in a late-night dessert, a bedtime snack can be a great way to help get your kids to sleep. If snacks aren’t enough to do the trick, there are a lot of other ways to help your kids fall asleep. Cozy mattresses like those from Casper can help your child feel secure while alone in their room, while heavy comforters can ease feelings of anxiety. Help your kids whatever way you can to improve their sleep and, therefore, health.