Why your children's diet could be affecting their sleep
Sugar, can be a major disruptor of sleep, particularly when consumed before bedtime and can cause a spike in energy levels.
If your child is struggling with sleep, perhaps the diet could be contributing to that. Studies have suggested that what they eat and when they eat, can play a huge role in how well they sleep.
According to Nanyuki-based nutritionist, Wincate Wangari, children need a balanced diet, especially one with sleep-promoting properties. This helps to encourage healthy sleep habits.
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“Your child’s diet does not directly affect her sleep, but what she eats may contribute to them having trouble falling asleep or waking up frequently through the night,” Wangari told The Eastleigh Voice on Monday.
"Caffeine, for example, is found in sodas, chocolate, and some teas. It can interfere with a child's ability to fall asleep, especially if they have it later in the day. This is because caffeine is a stimulant, and it can stay in their system for hours."
Wangari also said that sugar can be a major disruptor of sleep.
She said diets high in sugar, particularly when consumed before bedtime, can cause a spike in energy levels.
This surge of energy makes it difficult for children to relax and prepare for sleep, often leading to trouble falling asleep or staying asleep through the night.
“As the body processes the sugar, a crash can occur, causing fragmented sleep and frequent waking. This can prevent children from reaching the deep, restorative sleep they need, affecting their mood and energy levels the next day,” Wangari said.
She suggested that parents and caregivers reduce sugary foods and drinks in the evening, to support better sleep for children.
Balance
"Try to maintain a balance of protein and carbohydrates in their diets as well, as this is crucial for sleep," Wangari said.
She emphasised that carbohydrates play a vital role in helping the body produce serotonin, a hormone that promotes relaxation and supports a peaceful night’s sleep.
On the other hand, consuming too much protein late in the day can lead to increased alertness, as protein takes longer to digest, potentially interfering with the body's ability to wind down.
“Ensure, everything is in moderation and be keen on having a proper meal time. Give meals to your child at least 2 to 4 hours before bedtime,” Wangari said.
"This allows the body enough time to digest the food properly and avoid discomfort that might interfere with sleep."
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Research published by the National Institute of Health also supports this, as eating too close to bedtime can cause indigestion or acid reflux, making it harder for the body to relax.
By timing meals appropriately, you give your child the best chance for a restful and uninterrupted night of sleep.
Additionally, she recommended giving your child a lighter evening snack, in case they feel hungry after their meals such as a small portion of yogurt or a piece of fruit.
She said it was because it can be beneficial if hunger strikes before bed, as long as it is not too heavy or sugary.
Wangari also shared that magnesium-rich foods are another key factor in improving sleep quality.
"Leafy greens, bananas, oranges, fish, tomatoes and nuts are packed with magnesium, a mineral known to promote relaxation and reduce sleep disturbances," she adds.
Research has shown that magnesium helps regulate the production of melatonin, the hormone that signals to the body that it is time to rest.
These foods contain melatonin, which helps improve both the quality and duration of sleep.
By incorporating these sleep-promoting foods into a child’s diet, parents can help improve their child’s ability to fall asleep faster and enjoy deeper, more restorative sleep.
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