FOODS THAT HELP BABY SLEEP!

Welcome to our blog! Are you up at night, desperately searching for ways to help your baby sleep through the night and wake up less frequently? Look no further! Today, we’re diving into the wonderful world of sleep-inducing foods for your little one. In this journey, we’ll uncover practical tips and delicious mealtime options aimed at ensuring uninterrupted sleep for your baby or toddler. So, join us as we explore FOODS THAT HELP BABY SLEEP.

Additionally, I’d like to introduce you to a fascinating study that explores the reciprocal relationship between sleep and diet. This study highlights how these behaviours may influence each other, discussing how insufficient sleep adversely impacts dietary intakes and how dietary patterns rich in fruits, vegetables, legumes, and tryptophan-containing foods predict favourable sleep outcomes. It emphasises the importance of adopting a healthful diet to improve sleep quality and promote sustained favourable dietary practices.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8511346/

Foods That Help Baby Sleep –  what makes these foods sleepy?:

The right sleepy foods can benefit not just babies but children and adults as well. Foods high in melatonin help regulate the body’s circadian rhythm, supporting a natural sleep-wake cycle. Vitamin B6 enhances melatonin production in the brain, while tryptophan, an amino acid, and vitamin C are key for producing serotonin and melatonin, promoting deeper, more restful sleep. Potassium and magnesium work to relax muscles and calm the nervous system, preparing the body for sleep. High-fiber cereals, when paired with milk containing tryptophan, stabilise blood sugar and improve sleep quality.

List Of Foods That Help Baby Sleep:

• Bread – whole wheat bread
• Fruits – bananas, blueberries, strawberries, avocados, pineapple, peaches, cherries, figs, oranges
• Seeds – ground flax, sesame, pumpkin, sunflower seeds, chia seeds
• Nuts and nut butter – walnuts, peanuts, cashews, pistachios, chestnuts, almonds, peanut butter
• Cheese – cheddar cheese, cottage cheese
• Tofu
• Eggs
• Fish – cod, tuna, mackerel, salmon
• Salad – spinach, kale lettuce and other leafy greens
• Vegetables – asparagus, broccoli, green peas, tomatoes, mushrooms, cucumber, carrot, potatoes, sweet potatoes, pumping, butternut squash.
• Milk and milk products – traditional milk products (warm), yoghurt, soya milk, breast milk, formula milk
• Meats – chicken, turkey
• Legumes – beans, chickpeas, soybeans/edamame, lentils
• Grains – wheat, rice, barley, corn, oats, quinoa
• Cereal – high fibre and fortified such as Weetabix, Cornflakes, All bran, Ready break, Shredded wheat, Cheerios Shreddies and many more.
• Herbs and Teas –  Chamomile, mint, sage, and basil for their calming effects.

Weaning And Foods That Help Baby Sleep Well.

As your baby begins to wean around 6 months of age, introducing the right foods can significantly support their sleep. Foods that help baby sleep should be nutritious, easy to digest, and free from stimulants like caffeine and artificial additives. Many parents are unaware that chocolate contains caffeine, so it’s wise to limit your baby’s or toddler’s intake of this sweet treat. By offering calming, sleep-supporting foods, you can help your little one relax and settle into a peaceful night’s sleep.

Make Life Easy: Quick Sleep-Supporting Snacks

You don’t need to be a Michelin chef to prepare foods that help baby sleep. For a quick and easy bedtime snack, simply serve a bowl of cereal or wholemeal toast with peanut butter and banana. These options are nutritious, easy to prepare, and packed with slow-digesting carbs and calming nutrients. A bowl of wholegrain cereal with milk can be a satisfying, simple option that supports your child’s sleep without the need for elaborate cooking.

Foods That Help Baby Sleep

• Shredded Turkey – Add shredded turkey to soups and broths for a delicious, sleep-friendly meal. Turkey contains tryptophan, which promotes the production of serotonin, a hormone that supports sleep.

• Scrambled Eggs with Spinach on Whole Wheat Bread – Scrambled eggs mixed with small amounts of wilted spinach make a great sleep-supporting dinner. Eggs are rich in protein and essential vitamins, while spinach provides magnesium, which helps with muscle relaxation. Whole wheat bread is a complex carbohydrate that will keep your baby fuller for longer.

• Oat-Based Cookies, Pancakes, or Porridge – You can bake simple oat-based cookies sweetened with mashed banana or create oats and banana pancakes for a delicious and calming treat. Alternatively, just make porridge or overnight oats. Oats are a great source of slow-digesting carbohydrates, which help maintain steady energy levels and promote restful sleep.

• Smoothies for Sleep – A simple smoothie made with baby milk, banana, avocado, oats, and spinach can be a nutritious, sleep-friendly snack. You can also mix and match other sleep-supporting ingredients from the list above. The combination of slow-burning carbs from oats, magnesium from spinach, and the calming effect of bananas makes it an ideal bedtime option.

• Complex Carbohydrates – Wholemeal bread, oats, sweet potatoes, rice, and butternut squash are all complex carbohydrates that are digested slowly, providing sustained energy and preventing blood sugar spikes. This slow absorption helps keep toddlers asleep longer without waking up hungry, promoting steady energy levels throughout the night. These carbs also aid in the release of serotonin, a hormone that promotes relaxation and sleepiness by regulating the sleep-wake cycle.

• B-Vitamin Rich Foods – Beans, lentils, broccoli, avocados, and bananas are rich in B-vitamins, which help your baby produce serotonin, a calming hormone that supports sleep.

• Melatonin-Rich Foods – Cherries, dairy, eggs, nuts, fish, mushrooms, and germinated seeds or legumes contain melatonin, a natural hormone that signals the body to wind down and prepare for sleep.

• Potassium and Magnesium – Bananas are rich in these minerals, which help relax muscles and calm the nervous system, making it easier to fall asleep.

• Herbal Teas – teas like chamomile, sage, mint and basil are generally not recommended for babies under 6 months. After 6 months, small amounts of these teas can be introduced, but they are usually safe for children over 12 months. These herbs help promote relaxation and calm the digestive system, making it easier for older children and grown-ups to sleep.

• Warm Milk – dairy contains tryptophan, an amino acid that converts into serotonin and then melatonin, promoting relaxation and sleepiness. A bedtime milk feed—whether breast milk or formula—remains an essential source of nutrition for your baby or toddler. Offering a warm bottle of milk or a breastfeeding session before sleep can have a soothing, calming effect, helping your baby relax, fall asleep more easily, and enjoy longer sleep.

• Lean Proteins – Beans, tofu, fish, eggs, and lean meats contain tryptophan and other amino acids that aid in serotonin production, contributing to restful sleep.

• Sleep-Friendly Fruits – bananas, avocados, pineapples, peaches, blueberries, strawberries and cherries are rich in vitamins, minerals, and compounds like magnesium and melatonin, which support relaxation and the natural sleep process.

Creating a Healthy Bedtime Routine with Food

Leading children’s food expert, Annabel Karmel, offers many fantastic recipes to ensure your baby enjoys a balanced diet full of foods that help baby sleep. From meal ideas for baby-led weaning to toddler-friendly recipes, you can find a range of options that suit your child’s growing needs. You can also explore more recipe ideas for foods that help baby sleep here.

We’ve Explored Foods Thant Help Baby Sleep, But What About the Breastfeeding Mum?

Many mums opt for breastfeeding their baby, as it ensures that their breast milk is infused with sleep-supporting nutrients. The nutrients from foods that mums consume pass through into breast milk.

Breastfeeding mums should steer clear of excessive stimulants in their diet, such as caffeine, artificial additives, and sugar, especially if they are focusing on incorporating foods to help their little one sleep. Similarly, consuming foods rich in the amino acid tryptophan can be beneficial for breastfeeding moms aiming to support their baby’s sleep.

So, what should a breastfeeding mum eat? Tryptophan is abundant in a variety of foods, including turkey, eggs, wheat, oats, soy products, bananas, and green leafy vegetables. All these foods contain tryptophan, which aids in the production of the hormone melatonin to regulate sleep.

In a concise study titled “Analysis, Nutrition, and Health Benefits of Tryptophan” by Friedman M. (2018), published in the International Journal of Tryptophan Research, the author delves into the intricate analysis, nutritional aspects, and health benefits associated with tryptophan. Tryptophan, an essential amino acid, plays a crucial role in various physiological processes, including sleep regulation. The study provides valuable insights into the significance of tryptophan in promoting overall health and well-being.

https://doi.org/10.1177/117864691880228

What Is The Suggested Time To Eat Dinner

You’ll know yourself that trying to settle to sleep on a full stomach after a large meal is uncomfortable and unlikely to result in settled sleep. Your baby will benefit from well-timed meals too.

A large meal immediately before bed raises your baby’s metabolic rate and body temperature. This can make it harder to settle to sleep.

Aim that the evening meal for babies that are weaning is given around 1 ½ hours before bedtime. That leaves enough time for awake activity and bath time, and then a final milk feed which will all help with your baby’s sleep.

If you’re ever unsure about what foods to introduce, don’t hesitate to consult with a pediatrician or a registered dietitian. They can provide personalised guidance based on your baby’s specific needs.