How can parents develop sleep skills that will last a lifetime

How can parents develop sleep skills that will last a lifetime

As a baby sleep coach, I often get asked for advice from parents as well. Whilst you might assume that once the baby is sleeping so is the parent, unfortunately, this often isn’t the case. Here at the Sleepy Angels Consultancy, parental health and well-being is always a priority for us. In honour of the approaching Mother’s day, we have teamed up with Beatrix at The Sleep Deep Practise to offer some advice aimed at parents, carers and other adults in your little ones life. If you decide to work with Beatrix, please mention my site so that we can look into future collaborations if my readers find it beneficial.
mum that can't sleep and holds her head under the duvets.

So how can parents develop these sleep skills?

Becoming a parent even from the moment you find out that you’re pregnant influences your and your partner’s sleep in so many ways.

The excitement, the nervousness, the morning sickness, your growing belly, the aches and pains through to all the joys and tribulations even after your baby is born is such a big part of your sleep changes. During this equally exciting and often worrisome time especially if you’re becoming a parent for the first time parent’s sleep gets worse and of course it does.

In my practice I see various combinations of sleep problems and even long term insomnia that started before parenthood does.

But it doesn’t have to be a daunting and struggle-some time for many years, while you just ‘get on with’ the sleep deprivation that comes with having a baby and the first months of your time as a parent.

I’m sure you read plenty of articles, headlines and suggestions on how to improve your sleep or even overcome your sleep problems no mater what stage in your life you are at. Countless articles offer often scary headlines telling us how important sleep is and why it’s crucial that we get enough quality and quantity of sleep every night.

But if you even tried to put in place those secrets, hacks, tips and advice after struggling with sleep problems or even insomnia for a while, you know very well that the general tips and advice doesn’t really work and at best deliver inconsistent results.

Firstly there is no such thing as ‘5 tips to perfect sleep’ or ‘secrets to sleeping like a baby’ (first of all which baby, right…?).

Secondly no 5 thing works for everyone with every type of sleep problem.

So in today’s article, let’s talk about sleeping well consistently in a more practical way focusing on specifically on the time of your life when you are about to become a parent.

No matter what your current situation with sleep, there is always room for improvement and an opportunity to develop practical sleep skills that guarantee great quality sleep consistently for many years to come. Even I learn things about my sleep as I go through life, and I overcome my serious insomnia about 12 years ago now.

But first of all let’s be diligent about this: please make sure that you don’t simply self diagnose and jump into conclusions about your sleep problems. A misguided self diagnosis almost always leads to longer struggle. Simply because without having a proper sleep assessment, you’ll likely to miss the true root cause of your problems. Unfortunately, I’ve seen so many of these examples over the last 8 years of working with adults with long term sleep problems and insomnia.

Please note that naturally any medical conditions diagnosed or not yet diagnosed can influence your ability to sleep well, which is why I always encourage people to seek an assessment if their sleep problems have been there for a number of weeks or even months.

woman that cannot sleep is holding pillow looking out the window.

3 Sleep Skills for new parents that help both your little one’s and your sleep

1. Self-awareness is absolute gold

Step one of the 7 step process that I use to help clients develop Sleep Skills for Life is self assessment mostly through self-awareness. I teach people how to understand what’s happening with your sleep in a practical way that’s actually helpful.

The first conversation I always have with clients is about the importance of true and practical self awareness. Knowing what helps and hinders your ability to sleep in a tangible way will always help you to make more informed decisions about choosing the appropriate treatment plan or action plan.

Let’s say you’re a thinker type person. Most likely you end up spending a lot of time either problem solving what may happen when your baby arrives or even worrying about version of scenarios that may or may not unfold in the future. (There are plenty of other versions of thinker types, these are just two examples).

Using superficial sleep tips or advice like lotions, potions and gadgets won’t even begin to influence your sleep in a positive way. Simply because your sleep problems are caused by internal thinking and your mind running away with you, rather than physical things that might be soothed by external things.

The skill of self awareness in this case is about becoming crystal clear on what your mind is thinking about (positive or negative things) that stops you being able to relax and let go. I use this with my clients all the time, and training yourself to differentiate what truly helps and hinders your sleep starts here.

When you become practically self-aware of what influences your sleep, you will always be able to be proactive about each of your life stages including when you baby or babies arrive. You’ll know that you’re likely to perhaps worry about things, or overthink by exploring so many of the pros and cons of a situation.

I’ve seen the power of this over an over again in my work. True, personalised, practical and effective sleep skills gives you the superpower of knowing how to keep your sleep in a great place, no matter what happens.

man sleeping in bed lying on a pillow

2. Falling asleep ‘easily’

The fourth step of the 7 step process I use to help clients develop Sleep Skills for Life is learning to fall asleep easily every night.

So many people I talk to these days either overcomplicate their evening ‘routines’ or have no idea how to prepare their body and their mind physically, emotionally and mentally for going to bed and sleep itself.

As a parent you’ll hear people talk about routines for your baby, ways to soothe, ways to prepare before bedtime, keeping things as consistent as possible so that your baby or toddler can get used to what he or she is supposed to do.

But when we grow up, we seem to either forget about these things or maybe your parents have never really been able to hand these skills down to you when you were growing up.

I’ve worked with people who were always a ‘bad sleeper’ and learnt to sleep well no matter what, and I also worked with people who were always a ‘good sleeper’ and seem to have lost it for some reason.

There is no such thing as a ‘bad’ or ‘good’ sleeper, its more about whether or not you have the practical tools and techniques to teach your body and your mind to create great quality sleep. Yes, it’s more practical than scientific really.

Falling asleep easily and consistently easily comes from knowing how to prepare your body and your mind to rest physically, let go emotionally, and calm your mind so you can truly separate the daytime from the nighttime.

The rule of thumb with this one is: your bed is for intimacy and sleep only.
If you have sleep problems and you start to introduce other activities to the bed, you’re practically confusing your body and your mind about what it’s supposed to do in bed.

You may feel like you want to argue with the above, but the true reality of sleep problems I see is that the more you blur the lines between the daytime and nighttime, the less likely your body and your mind knows what the bed and the bedroom is for.

What I see with parents quite a bit is that after the breastfeeding stage is over, you find it hard to retrain yourself to create a healthy and good separation from your child or children.

You stay in mummy or daddy ‘duties’ and perhaps you forget to look after yourself well. There are many versions of this and because you love being a parent it’s really hard to learn to get back to a healthy balance that really serves you well.

It’s healthy for you to make sure you look after yourself as a human being, and it’s also an important lesson you can hand down to your little ones as they see you practice it over the years.

I know this is not easy, and I know that your first priority is to make sure your child or children are being looked after. But becoming a sleep deprived parent who never rests well doesn’t serve anyone well!

You’ll be a much better parent when you learn to look after yourself as well as teach your little ones the golden rules about these things at an early enough stage.

In return, they grow up looking after themselves too and naturally develop the idea of healthy boundaries from the get go.

mum and baby sleeping together on bed

3. Staying asleep throughout the night

The fifth step of the 7 step process I use to help clients develop Sleep Skills for Life is about helping you to stay asleep and sleep through the night without disturbances.

This is very common sleep problem at the early stages of parenthood but it doesn’t have to last a lifetime.

Of course, it starts with breastfeeding that I mentioned in the previous point. Naturally as you become a parent you end up having take turns or wake up several times a night depending on the dynamic of the family. Some parents share the duties of nighttime bottle feeding others keep to breastfeeding only.

But naturally the latter part of the pregnancy and the first few months of becoming a parent means that your sleep is going to be disturbed for various reasons.

During this time, for mums especially, it’s important to align to your baby’s rhythm and rest when the baby rests rather than push yourself through exhaustion and get busy when your baby or babies are having their daytime naps.

Of course dads often have a different role here but as a couple you can really create a much more supportive environment for both sides.

For example by putting less pressure on having the house ‘perfectly’ in order as well as getting through the sleep deprivation of the first few months. Keep things simple, share the

duties, communicate rather than blame the other for perhaps not helping out more. Remember, that you’re both in this together.

If as a mum or dad you train your body to get on with this part of the sleep deprivation over a period of months, you’re likely to train your body and your mind to not learn to rest again and it can result in longer term sleep problems even once your baby starts to sleep through the night.

When your baby is starting to sleep longer, take the time to retrain your body and your mind to extend your sleep. Yes, it’s a training type process because you need to learn to look after yourself again just like I mentioned in the previous point.

When you become a parent especially the first time, you develop the ‘parent’ part of yourself that is all about ensuring that your little one is going to be looked after and cared for in the coming years.

The responsibility and often the pressure of being a good parent can lead to lack of relaxation which then leads to less good quality sleep or even sleep problems that last months or even years.

Remember to be kind and compassionate to yourself, parenthood brings many joys but equally many pressures. And it’s up to you to learn to treat yourself in a nice way which is also a sleep skill.

Whilst you might think that being kind to yourself has little to do with sleep, but as a sleep coach staying a sleep at night is often directly related to how judgemental or critical you are of yourself when no-one is looking or listening.

Our inner talk has a lot to do with how we end up feeling during the day. You can choose to develop a kind relationship with yourself, or you can choose to develop a critical or even a perfectionist one that will most likely lead to restlessness and disturbed sleep at night.


happy family of four hugging each other

Now that we’ve gone through these 3 areas (3 out of 7 areas) that I work with to help you develop great Sleep Skills for Life, it’s time for the action part.

Take one of these and spend some time looking at how it shows up in your life as a parent or soon to be parent. Take stock of how well you sleep and what could be the first step for you.

Remember that developing great sleep takes time, patience and work. It’s not a magical, overnight quick fix!

Throughout all my work I see the power of all these 3 things we discussed today, one step at a time everyone I worked with who persisted with the actual work overcome their long-term and often serious sleep problems.

Which means that unless there is a medical reason that your body can’t create healthy sleep, it’s completely possible for you to do it too.

As a sleep coach I’ve seen so many examples of what’s possible even when someone almost lost hope that they’ll ever be able to sleep well again.

Sleeping well is a lot more practical than people think. Your body and your mind can be retrained, your behaviour, mindset and therefore the outcomes can be improved.

With that in mind, I wish you all the very best with becoming and being a parent!

Beatrix, Your Sleep Coach

Beatrix is a sleep coach, professional speaker, the author of The Sleep Deep Method® and the creator of the Sleep Skills for Life Programme.

Having struggled with insomnia and burning herself out in her mid-twenties, she spent the last 12 years researching sleep and learning that in order for us to sleep well at night, we need to look much deeper than just how tired we are and the number of hours we sleep.

She believes that sleeping well at night is a set of practical skills that we can all develop which is why she has launched the Sleep Skills For Life Programme to help and support more people to finally overcome their insomnia and sleep problems in the coming years.

Sleep Deep Method® Sleep Assessment tool will help you to asses your sleep. Start your assessment here.

“Remember to mention the Sleepy Angels Consultancy when contact Beatrix so we can continue to bring more collaborations to you in the future!”


Have you downloaded your freebie to help your child sleep yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
 1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

Foods To Help Baby Sleep Through The Night

Foods To Help Baby Sleep Through The Night

Any parent of a baby or toddler longs for their baby to be a sleepy angel and sleep through the night.  Frantic google searches in the small hours ask, “how can I help my baby settle to sleep” or “sleep tips for toddlers”.  In this article, we take a close look at foods that can help your baby sleep through the night.  We’ll look at tips that can support quality sleep for your baby and for you, and we’ll be discussing tasty mealtime options that are a win-win when it comes to helping your baby to sleep through the night.

So What Foods Will Help My Toddler Sleep?

Generally speaking, look for foods that are high in melatonin which helps to control the body’s circadian rhythm, vitamin B6 which helps brain produce melatonin, tryptophan and vitamin C which helps to produce serotonin and melatonin. Also foods rich in potassium and magnesium.


List Of Sleep Inducing Foods To Help Your Child Sleep:

  • Tart cherries and tart cherry juice

  • Banana, Pineapple, Kiwi, Figs, Oranges

  • Avocado, tomatoes

  • Broccoli, carrots, sweetcorn

  • Kale, spinach, lettuce

  • Soybeans (edamame)

  • Milk, Natural unsweetened yoghurt

  • Eggs

  • Poultry

  • fatty fish

  • Walnuts, pistachios and. cashews

  • Oats and wheat

  • Rice, beans, lentils

  • sweet potatoes, butternut squash

blog photos with alt text 11

What Should Breastfeeding Mum Eat To Help Baby Sleep?

Many Mums choose to breastfeed their baby, and in doing so, you can ensure your breast milk is rich in sleep supporting foods.  Nutrients in foods that Mum’s eat pass through into breastmilk.  Breastfeeding Mums should avoid excess stimulants in their diet, such as caffeine, artificial additives and sugar if they are serious about foods to help baby sleep through the night.  Likewise, eating foods that are rich in the amino acid, tryptophan, can be a smart choice for breastfeeding Mums who want to support their baby’s sleep.  So what should breastfeeding mum eat? Tryptophan is found in a range of foods such as turkey, eggs, wheat and oats, soy products, bananas and green leafy vegetables.  All these foods contain tryptophan which supports the production of the hormone melatonin to regulate sleep.

blog photos with alt text 12

Weaning And Foods To Help Baby Sleep Well

As your baby begins to wean at about 6-months of age, you can introduce foods that help baby to sleep through the night.  Aim for foods that are nutritious and easy to digest, and steer clear of stimulants such as caffeine and artificial additives.  Many parents don’t realise that chocolate can contain caffeine, so it’s wise to limit your baby or toddler’s consumption of this sweet treat.

Foods that support sleep for babies and toddlers include those rich in tryptophan as listed above.  You can get creative and introduce shredded turkey into soups and broths for your baby.  Scrambled eggs with small amounts of Spanish wilted down makes a great sleep supporting dinner and its easy to bake simple oat-based cookies sweetened with mashed banana.

In addition, consider slower burning carbohydrates as a smart choice so that nutrients are absorbed at a slower rate.  Oats, sweet potatoes, rice and butternut squash all contain complex carbsFoods rich in B-vitamins also support sleep. Beans, lentils, broccoli, avocados and bananas help your child to produce the calming and relaxing hormones of serotonin and magnesium.

Leading children’s food expert, Annabel Karmel, has some fantastic sleep supporting recipes that you and your baby can enjoy as part of a healthy diet.  The BBC Good Food website lists a range of healthy recipes that include many of the foods listed above, including meal ideas that are suited for baby-led weaning and toddlers.  Aim to cook up a storm for you and your baby in order to make the most of foods that help baby sleep through the night.

A bedtime milk feed for babies and toddlers continues to be an important source of nutrition for your child.  A small warm bottle of milk, or a breastfeed prior to sleep night can have a soothing effect that helps baby sleep through the night.

    girl eating broccoli

    Mealtimes That Help Baby Sleep Through The Night, 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.  You baby will benefit from well-timed meals to support them sleep through the night.  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.

    In Summary:

    So, to help your baby sleep through the night, aim to build the following tips into your baby’s routine today

    • Avoid foods that will ruin your child’s sleep. If you are breastfeeding, avoid caffeine and artificial additives.

    • Eat foods rich in tryptophan

    • Avoid giving babies that are weaning caffeine and artificial additives.

    • Sleep supporting foods for babies that are weaning include foods rich in tryptophan, B-vitamins and complex carbohydrates.

    • Allow time for your baby to digest their evening meal before bed.

    • A warm milk drink or breastfeed immediately before bed can help your baby to sleep well.


     Friedman M. (2018). Analysis, Nutrition, and Health Benefits of Tryptophan. International journal of tryptophan research: IJTR, 11, 1178646918802282.

     Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228.

      Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

      For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
       1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

      Will My Nursery / Child-Care Provider Support My Little Ones Sleep?

      Will My Nursery / Child-Care Provider Support My Little Ones Sleep?

      When you have worked hard to improve your child’s sleep routine, especially if your child has had difficulty sleeping in the past, the idea of sending them to a Nursery or a Child-minder where their sleep routine may not be supported can be daunting to parents.

      When selecting a child-care facility, I always recommend looking around at least twice and at different times of the day if you’re able to as this will give you more of an idea of their routine. However, you should always speak to your child-care provider about your child’s sleep routines and your concerns. Maybe you have a special phrase that means it’s sleep-time, or perhaps a comforter that needs to be removed once they fall asleep? All these little things can affect your child’s sleep and it’s perfectly acceptable to ask them about it!

      Recently, I was asked by Purple Jay Nurseries to go to their Lambeth, London site (they also have lovely facilities in both Peckham Rye and East Dulwich) and do a presentation and question and answer style interview for the parents there all about Supporting Sleep and talking them through my gentle, holistic methods. I was so pleased not only to be asked and able to help this group of parents in person (which thanks to Covid were a novelty) but to be able to answer individual questions.

      baby sleep coach workshop 1

      It was also refreshing to have a nursery wanting to support their parents and little ones through what can be one of the biggest challenges of parenting. Having passed on my methods to both staff and parents, I’m confident it will help everyone get some improved sleep and more communication regarding sleep behaviours between the nursery and parents. They were so accommodating and I hope to return at some stage as I felt it not only really benefitted everyone but also built the parents confidence that the Nursery is looking after their little one’s best interests. Something every parent wants in their child-care provider!

      baby sleep coach back to work guide 1 2

      How Can I Communicate Our Sleep Routine To Nursery / Child-Care?

      Absolutely make sure you communicate your sleep routine! Child-care providers will be actively looking for all the methods to help support your little one to sleep. Remember they also WANT them to sleep and be in their best mood possible for the day.

      If, like myself, you’re against the cry-it-out method, or have other ‘no no’s’ when it comes to naptime then make sure you make that clear within your handover instructions. If you’re new to your child attending child-care because of going back to work then I’d recommend looking at my Back To Work Guide, shorter than my sleep guide. This guide focuses on returning to work and how to ease this transition. Even if you aren’t returning to work there is a lot of useful information on how to start your child with a child-care provider and a handy handover template/guide.

      The best way to communicate your wishes around your child’s care is to write it down (maybe even laminate it!) and put it within your child’s belongings so that whenever the nursery are changing a nappy or in your child’s bag they will be reminded of your care instructions.

      baby sleep coach holding baby 2

      Can You Speak To My Child’s Child-Care Provider?

      Similarly to the presentation, I did at Purple Jay Nurseries, I’m available to speak to parents and/or staff regarding sleep methods that follow my gentle, holistic and family centred ethos. If your nursery would like me to do a presentation then they can contact me directly here where I can happily talk through the options with them directly.
      My sleep presentations build the confidence of parents not only with their home sleep-time routines but also with the ability of their nursery to accommodate their gentle sleep preferences to the highest standard. Discussing these strategies together can bring a new clarification on what may or may not work for a child – and also where the discrepancies might be!

        Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

        For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
         1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

        Enjoying Your First Christmas With Baby

        Enjoying Your First Christmas With Baby

        In the run-up to Christmas, a lot of parents can put pressure on themselves to make everything perfect and enjoy these key milestone moments. Whilst Christmas can be enjoyable with a baby, the hustle and bustle of lots of visiting, different locations and baby-friendly Christmas socialising can be difficult to balance for parents. With this in mind, I have written some of my best advice for helping your little one to sleep during the Holidays.

        Whilst we are very much a fan of following your baby’s lead when it comes to their nap times, amidst the festive season it’s best to have a plan and a contingency plan in place for naps. If your little one isn’t used to a lot of company and you bring them into a busy home at Christmas it can be overwhelming for babies and lead to them feeling tired earlier than usual or being overtired and cranky.

        Here’s Some Of Our Advice To Allow That Much-Needed Rest To Go As Smoothly As Possible:

        girl in santa outfit opening present

        Bring Your Own Travel Cot

        Use your own travel cot where possible and practise beforehand. These days travel cots are a lot easier to transport around and it’s a good idea to have one thrown into the boot of the car even if you aren’t planning on staying long enough for a nap. Bring their cot bed sheets and pyjamas that they have already slept in. A familiar smell will be soothing for your child. Read more travel tips here

        Try To Avoid Cat Napping

        Try not to let baby cat-nap in the car for multiple short periods if you’re going between numerous houses in one day. This can disrupt their sleep pattern and leave them in a worse mood than if they’d not napped at all. When you have a baby you have every right to text and say ‘sorry, going to be an hour late as baby has fallen to sleep at Granny’s. Read more here on how to get baby sleep while travelling.

        Make Sure To Bring The Bedtime Favourites With You.

        Don’t forget the favourite features of their bedtime routine! If your baby is stopping overnight (either with or without you) in a different place, don’t forget what makes the bedtime routine special to them. Whether your baby has a favourite soft toy, baby comforter, bedtime story, their top baby bath toy, a white noise machine or even a favourite pair of pyjama’s make sure to pack it! If you wear their pyjama under your top for a few days, your baby will find your scent very calming, relaxing and soothing.

        newborn baby sleeping in a christmas outfit

        Don’t Forget To Bring Travel Blackout Blinds And A White Noise Machine

        Travel black-out blinds & White Noise machines – these can be a lifesaver when staying somewhere other than home. If your baby is accustomed to a dark room then you will want to purchase a travel blind before staying away, the white noise will help drown out any adult merriment going on past bedtime but remember to test it beforehand if they don’t usually have white noise as it could have the opposite effect.

        Put Them To Bed Yourself Before Heading Out

        Put them to bed yourself, unless they are very used to another person doing it regularly. This will make them feel more settled into the new environment because they know the comfort of their parents is there.

        Remember vitamin D can help your baby sleep better so go out whenever you can. More on that here.

        mum and baby with christmas presents

        Choose The Right Foods For You And Your Baby To Support Better Sleep.

        • If you are breastfeeding, avoid caffeine and artificial additives.

        • Avoid giving babies that are weaning caffeine and artificial additives. This includes chocolate.

        • Sleep supporting foods for babies that are weaning include foods rich in tryptophan, B-vitamins and complex carbohydrates. Full list of sleep supporting foods here.

        • Allow time for your baby to digest their evening meal before bed.

        • A warm milk drink or breastfeed immediately before bed can help your baby to sleep well.

        baby wearing a Santas hat sitting in a basket


        Relax! If the sleep routine is disrupted for a couple of days it won’t set back all your hard work. Just make sure it’s clear that once you are back home, so are the bedtime rules

        We hope these tips help, let us know in the comments! Remember, whilst everyone will be excited to spend a few moments with your little one just be reassured that you can say no to visits, holding your baby, looking after your baby etc if you would prefer they didn’t!

        Parents, often mothers, feel guilty at Christmas wanting to please everyone – you only have to please your little one!
        I hope you have a wonderful and restful holiday period, however, or whatever you choose to celebrate.

        PS – Still Looking For A Christmas Gift For A New Parent? We Offer Gift Cards For Our Services And Store!

        mum relaxing at christmas wearing santa socks

        Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

        For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
         1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.

        Halloween Sleepy Food Ideas To Get Your Children Sleeping Well

        Halloween Sleepy Food Ideas To Get Your Children Sleeping Well

        As Halloween approaches, parents everywhere may be wondering how with all the Halloween Treats they can still trick their little one into going to bed at a reasonable time.

        Whilst planning earlier Halloween activities such as an afternoon Halloween party instead of a nighttime chocolate feast is a good idea if you’ve got little ones – this isn’t always possible, especially if your toddler has older siblings. We have listed some of our favourite sleep-inducing foods but with a spooky twist to let the kids join in the fun (but until a reasonable time!).

        The important thing is to have fun like one night of sugar-fuelled sleep issues won’t affect your routine as long as you pick it up the next day.
        The recipes below include foods that increase the production of sleep-inducing hormones. You can read more about these on our Foods and the full list of foods that Promote Sleep Blog here.


        Now, onto our spooktacular Sleepy Halloween Treats:

        halloween pancakes sleepy food to help kids sleep

        Spooky Sleepy Banana Pancakes

        Our banana and oat pancakes are a spooktacular way to include melatonin in your little one’s meal. The most important thing to remember is that – pancakes aren’t just for breakfast! These make a great, healthy dessert or Halloween treat. They can be whipped up easily within 15 minutes by an adult or it’s a great task to include your baby or toddler in as a messy play or learning experience – depending on their age!

        Ingredients (to make enough for 1 adult and 1 little!):

        • 2 ripe bananas

        • 2 Eggs

        • 8 TBSP or ½ Cup of rolled oats

        • ½ TSP baking powder

        • Cherries as a melatonin rich addition (optional)

        • Cherry jam to drizzle (optional)

          Treat Tip: If your child is a little older, consider whether to use chocolate chips as the ‘eyes’ of the ghost – but don’t forget your cherries for the mouth and drizzle to keep that sleepy secret sauce!


        • Mash up the bananas in a bowl with either a fruit masher or the back of a fork.
          Tip: This is a great part for your little one to help with.
        • Whisk the 2 eggs together and add to your bananas. Continue to mix well until they have formed one mixture.
          Tip: If you’re trying to be quick then you can add all the ingredients to a blender or hand blend!
        • Heat up your pan with a little oil on a medium high heat.
        • Add the rolled oats and the baking powder, mix well and then stand for a few minutes minutes to thicken.
        • Turn the pan to a medium heat and ladle/spoon the pancake mixture into the pan. Try to make some ghoulish shapes!
        • Cook for few minutes on medium heat.
        • Flip the pancakes and cook for a further few minutes.
        • Serve up, don’t forget to get creative with the fruit, jam, dessert sauce, chocolate chips or whatever you and your family are using.

        Let us know how it goes with a photo in the comments!

        halloween green smoothie food to help child sleep

        Green Sleeping Potion Smoothie

        This one is a super easy win and filled with fantastic nutrients! If your little one is old enough to participate in some imaginary play you could pretend you are making a magical potion together.

        All you need is:

        1 Banana

        Ice cubes

        A handful of Kale

        1 ripe Avocado

        Fresh orange juice (add to correct consistency)


        Put all the ingredients into your magic cauldron (or a blender if you don’t have a cauldron!) and blend until it is a smooth, green consistency. The avocado should make the potion smooth but if it’s too ‘green’ for your children, add some more orange juice.

          healthy ice cream to help child sleep

          Spiderlicious Ice Cream

          • 4 ripe bananas (the riper they are, they sweeter they will be) cut into round slices, frozen.

          • 2/3 cup full-fat coconut milk or unsweetened almond milk

          • 2 cups loosely packed baby spinach or to taste

          Blend together the coconut milk / unsweetened almond milk and the baby spinach.

          Once your have the spinach-puree, add the frozen bananas in and blend again until it reaches the desired consistency.

          Enjoy immediately or put into a loaf tin or similar, tightly sealed and into the freezer.

            edamame dip sleepy food for halloween to help kids sleep

            Edamame Dip With Carrot Sticks

            12 oz edamame frozen or fresh, shelled

            1 lemon just the juice

            1 clove garlic

            1/4 tsp cumin ground

            1/4 tsp black pepper

            1/4-1/3 cup olive oil


            • Fill a saucepan with boiling water. Add frozen edamame to the water and boil for 4-5 minutes. Drain and allow to cool.
            • In the bowl of a food processor, add edamame, garlic, cumin, salt, pepper and lemon juice. Turn on the machine and process for 2 minutes.
            • Scrape down the sides of the processor bowl and turn machine on again.  With the machine still running, slowly stream in olive oil through the feed tube. Check for consistency and seasoning.
            • You may top with a bit more olive oil, lemon juice and a sprinkling paprika if desired. Serve alongside fresh veggies, slices of pitta bread, breadsticks or some tortilla crisps for older children.
            turkey meatballs with halloween pumpkin

            Turkey Meatballs That Will Make Your Child Sleep

            • ground turkey

            • rolled oats

            • onion powder

            • garlic powder

            • dried parsley

            • dried basil

            • dried oregano

            • salt

            • pepper

            • egg


            Preheat oven at 400F (200 C) or pop then in air fryer for 20 minutes.

            Mix all the ingredients together and shape them mixture into balls.

            Place them on a baking tray and bake in preheated oven or fry them in your air fryer.

            You can add grated courgettes to hide some extra veg into you child’s food.

            We hope the recipes above help you have a few Spooky but Sleepy treats this Halloween! Remember, it’s important not to put too much pressure on yourself to stick to bedtime routines on one off instances like these. Whilst our sleep routines are important, so are the memories we create together on special occasions. If you’re going to visit family this Halloween and your child will be sleeping elsewhere, don’t forget to check out our blog on How To Get Your Baby To Sleep Whilst Travelling.

            Have you downloaded your freebie yet? Top 10 Baby Sleep Coach Tips To Help Your Baby Sleep Better Guide! If not, then make sure to click here.

            For more advice on how to help your baby sleep and find a baby sleep solution that works for you and your family, you can check out our
             1 : 1 consultation services or our new baby sleep guides which come with free access to my Sleepy Village Facebook community for easy access to get your questions answered.