Why am I Suddenly Feeling Down 9 Months Postpartum? Here’s What’s Really Going On

by Iva Faulknerova | Feb 4, 2026 | Adult sleep, Sleep Regression, Uncategorized, vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

5 Reasons Why you Might be Feeling Down 9 Months Postpartum

When to Seek Help If You Are Feeling Down 9 Months Postpartum

Suddenly Feeling Down 9 Months Postpartum?

If you are feeling down 9 months postpartum, it can feel confusing and unexpected, especially if you felt emotionally steady earlier on. Many parents believe postpartum mood changes only happen in the early weeks after birth, but research shows emotional challenges can surface much later. Feeling down 9 months postpartum is common, valid, and often influenced by several overlapping factors rather than one single cause.

5 Reasons Why you Might be Feeling Down 9 Months Postpartum

If you are feeling down 9 months postpartum, understanding the possible reasons can help reduce self-blame and make it easier to seek the right kind of support.

1. Delayed or Late Onset Postpartum Depression

Feeling down 9 months postpartum can be linked to delayed postpartum depression, which does not always appear in the early weeks after birth. Longitudinal research published in Archives of Women’s Mental Health followed parents across the first postpartum year and found that depressive symptoms can increase again around nine months postpartum, even among those who reported feeling well earlier in the year https://pubmed.ncbi.nlm.nih.gov/21351876/. This highlights that postpartum mood changes do not follow a fixed timeline.

2. Cumulative Sleep Deprivation

Many people feeling down 9 months postpartum have experienced months of disrupted or insufficient sleep. Even if night wakings have reduced, the cumulative effects of fragmented sleep can begin to impact mood later on. Research shows that poor sleep quality after six months postpartum is significantly associated with higher levels of depressive symptoms and anxiety, suggesting that ongoing sleep disruption plays a meaningful role in emotional wellbeing during the first year after birth https://pmc.ncbi.nlm.nih.gov/articles/PMC6192841/

If sleep feels like part of what’s weighing on you, you can explore gentle, age-appropriate sleep support here

3. Ongoing Hormonal Changes and Weaning

Feeling down 9 months postpartum can also be influenced by continued hormonal fluctuations. Estrogen and progesterone levels remain altered after birth, and mood changes are particularly common during partial or full weaning.

4. Increased Mental Load and Reduced Support

By the time someone is feeling down 9 months postpartum, practical and emotional support often decreases while responsibilities increase. Many parents are balancing work, childcare, household management, and decision-making with less external help than before.

Reducing nighttime stress can help conserve emotional energy during the day. You can find structured but flexible sleep guidance here

5. Identity Shifts and Emotional Adjustment

Feeling down 9 months postpartum is often connected to identity changes that become more apparent once the initial survival phase has passed. Many parents begin to process grief for their previous independence, routines, or sense of self.

When to Seek Help If You Are Feeling Down 9 Months Postpartum

If you are feeling down 9 months postpartum and the feeling is not lifting, it is important to seek professional support. Low mood that lasts for weeks, worsens over time, or makes daily life difficult is a sign that extra help is needed.

You can start by speaking to your GP or health visitor, who can assess your symptoms and guide you to appropriate support.

CDC data shows that many parents reporting depressive symptoms at nine to ten months postpartum did not experience symptoms earlier, meaning late-onset postpartum mood difficulties are common and often overlooked.
https://www.cdc.gov/pcd/issues/2023/23_0107.htm

Feeling Down 9 Months Postpartum Does Not Mean You Are Failing

Feeling down 9 months postpartum does not mean you are weak, ungrateful, or doing parenting wrong. It often reflects prolonged caregiving demands, biological changes, emotional load, and reduced support over time. With understanding, rest, and appropriate support, many parents find that things begin to feel lighter again.

📝 Want to learn more about your baby’s development and behavior? Discover expert tips and advice in our Parenting Blog.

5 Top Tips on How to Prevent Separation Anxiety in Babies

by Iva Faulknerova | Dec 1, 2025 | vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

Why Do Babies Experience Separation Anxiety?

5 Top Tips on How to Prevent Separation Anxiety in Babies

Why Do Babies Experience Separation Anxiety?

Separation anxiety is a completely normal and healthy part of your baby’s development. In fact, it often shows that your baby has formed a secure attachment to you, which is a wonderful sign, even if the clinginess can feel tough in the moment. Understanding why it happens can help you respond calmly and gently as you work to prevent separation anxiety in babies from becoming overwhelming.

1. Growing awareness of object permanence
As your baby’s brain develops, they begin to understand that people and objects continue to exist even when they’re out of sight. This discovery is exciting, but also confusing. A simple way to see this in action is to hide a small toy under a cup, if your baby lifts the cup to find it, they’re demonstrating object permanence. By around 8 – 12 months, this understanding becomes more consistent, as shown in study on infant cognitive development Simply Psychology. With this new awareness comes the worry that when you leave the room, you might not come back

2. Increased sensitivity toward unfamiliar people
Between 6 – 12 months, many babies start showing what’s known as stranger awareness. They may cling to you or become uneasy around people they don’t recognise, handing them to a new caregiver can feel especially challenging because your baby isn’t yet confident you’ll return. This pattern is backed by longitudinal research tracking “stranger fear” trajectories in infancy PMC Study.

3. Big leaps in physical independence
As babies learn to crawl, stand, and explore more freely, they face a mix of excitement and uncertainty. Moving away from you physically can feel both empowering and scary. This push-and-pull of independence often intensifies separation anxiety during this stage.

4. How can Separation Anxiety in Babies Affect Sleep

Your baby becomes fussy or cries when you enter or leave the room.
Around 8 months, your baby may only settle for sleep while being held, as they may also be going through the 8-month sleep regression.
At 12 months, naps or bedtime can trigger crying when being laid down or when you step away.
By 18 months, your child may take shorter naps or struggle to fall asleep independently.
Around 2 years old, night wakings may increase, even if sleep was previously steady.
Your toddler may resist bedtime more than usual, showing frustration or anxiety.

These behaviours are normal developmental responses and usually improve with consistent routines and gentle reassurance.

Want to support your little one’s developoment and sleep while they explore the world? Check our sleep guides here.

5 Top Tips on How to Prevent Separation Anxiety in Babies

Now that you understand why separation anxiety happens, here are effective, nurturing ways of how to prevent separation anxiety in babies:

1. Build Predictable Daily Routines

Babies feel safest when they know what to expect. Consistent nap times, feeding times, bedtime routines, and even predictable goodbye rituals help create stability.

How it helps:
Predictability reduces stress and builds a strong sense of security, making separations smoother.

2. Practice Short, Positive Separations

Start small. Step out of the room for a minute, leave your baby with a trusted caregiver briefly, or practice short daycare drop-offs.

How it helps:
Gradual exposure teaches your baby that you always come back, which is key to helping prevent separation anxiety in babies over time.

3. Use a Calm, Confident Goodbye Ritual

Your baby takes cues from your emotions. A warm, consistent goodbye like a hug, phrase, or gentle wave can reassure them that they’re safe.

Avoid sneaking out, as it can undermine your baby’s trust and increase anxiety over time.

4. Offer a Comfort Item

A familiar blanket, soft toy, or piece of your clothing can help your baby feel secure when you leave.

How it helps:
Transitional objects remind your baby of you and reduce stress during separations.

5. Encourage Independent Play

Set up safe spaces where your baby can play and explore on their own while you stay nearby. Even a few minutes a day builds confidence.

How it helps:
Independent play helps your baby learn that they can enjoy and explore the world without being in constant physical contact with you

If you’d like tailored support to build calm, predictable routines and ease separation anxiety to help prevent separation anxiety in babies, explore our tailored one-on-one services here.

The Reassuring Truth

Even though separation anxiety can feel challenging, it’s a normal and temporary stage. It’s actually a sign that your baby feels connected to you and trusts you deeply. With calm reassurance, consistent routines, and small steps toward independence, you can help prevent separation anxiety in babies from becoming overwhelming. Over time, your little one will gain the confidence they need to handle separations including sleep more easily.

For guidance on separation anxiety in older children, check out our full guide here: Separation Anxiety in Children.

Does Vitamin D Help Babies Sleep?

by Iva Faulknerova | Oct 7, 2023 | vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

What does Vitamin D do for Babies and where can we find it?

Is it Necessary to Give Vitamin D to Babies?

Do breastfed babies need vitamin D?

Should I give vitamin D to formula fed baby?

What if I forgot to give my baby vitamin D drops?

What are the symptoms of vitamin D deficiency in infants?

Is it too late to give my baby vitamin D?

Does Vitamin D Deficiency Affect Sleep?

How much vitamin D does a baby need?

Does Vitamin D Help Babies Sleep?

So What Can you do to Promote Better Sleep?

VITAMIN D FOR BABIES

If you are a parent, chances are that at some point an older relative has told you that fresh air will help your baby sleep better and, as with a lot of advice from older generations, we are always sceptical as to how much is myth or truth. In this blog, we will look into the facts to find out!

What Does Vitamin D Do for Babies and Where Can we Find it?

Vitamin D is incredibly important for your baby’s growth and development. Think of it like the building blocks for their little bones. Check the NHS website for more on vitamin D for babies. This special vitamin helps their body absorb calcium and phosphorus, which are crucial for strong bones and teeth.

So, where does your baby get vitamin D? Well, there are two main sources: sunshine and food. When your baby spends a little time outside, their skin can make vitamin D when it’s touched by sunlight. But remember, too much sun isn’t good for their delicate skin, so it’s important to be careful.

Luckily, there are also vitamin D rich foods like fortified formula and breast milk, as well as some fortified foods like infant cereals. If your baby is formula-fed, they might be getting enough from their formula, but breastfed babies may need a supplement, especially if they’re not getting much sunlight.

Making sure your baby gets enough vitamin D is key to their overall health and development. So, whether it’s a stroll in the sunshine or a nutritious meal, giving your baby plenty of vitamin D is a great way to give them the best start in life.

Vitamin D Foods:

oily fish–such as salmon, sardines, herring and mackerel
red meat
liver
egg yolks
fortified foods–such as some fat spreads and breakfast cereals

Is it Necessary to Give Vitamin D to Babies?

Yes, it’s particularly crucial to ensure babies receive adequate vitamin D. This vitamin supports their bone development and overall health. Because breast milk may not always provide enough, pediatricians often recommend a supplement, especially for breastfed babies.

Do breastfed babies need vitamin D? Breast milk, while excellent for many aspects of your baby’s health, may not always provide enough vitamin D. Therefore, pediatricians often recommend a supplement to ensure your little one gets the necessary amount.

Should I give vitamin D to formula fed baby? Yes, it’s important to give vitamin D supplements to formula-fed babies. While infant formula contains some vitamin D, it might not always provide enough for your baby’s needs. Supplementing ensures that your little one gets the right amount of this essential vitamin.

What if I forgot to give my baby vitamin D drops? It’s understandable to forget occasionally. If you do, simply give them their drops as soon as you remember. Consistency matters, but an occasional missed dose isn’t typically cause for concern.

What are the symptoms of vitamin D deficiency in infants? This can manifest in various ways, including slow growth, delayed development, irritability, excessive sweating, and muscle weakness. In severe cases, it may lead to conditions like soft bones (rickets) or other bone deformities.

Is it too late to give my baby vitamin D? it’s never too late to start giving your baby vitamin D supplements if they haven’t been receiving them regularly. While it’s ideal to provide supplementation from infancy, starting later can still offer benefits for your baby’s health and development.

Does Vitamin D Deficiency Affect Sleep?

Yes, vitamin D deficiency can indeed affect sleep, including in babies. Adequate levels of vitamin D play a role in regulating the sleep-wake cycle, also known as the circadian rhythm. This cycle helps govern when we feel sleepy and when we feel awake.

In babies, a deficiency in vitamin D may disrupt their sleep patterns, leading to difficulties in falling asleep and staying asleep. Additionally, vitamin D deficiency has been associated with increased risk of certain sleep disorders, such as sleep apnea and restless leg syndrome, which can further interfere with sleep quality.

The study ‘Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies’, highlights the potential benefits of vitamin D supplementation in improving sleep outcomes. This study provide valuable insights into the effects of vitamin D supplementation on sleep quality and duration,

How Much Vitamin D does a Baby Need?

In the UK, the National Health Service (NHS) recommends:

Babies from birth to 1 year of age who are being breastfed should be given a daily supplement containing 8.5 to 10 micrograms of vitamin D to ensure they get enough. This is whether or not you’re taking a supplement yourself.
Babies fed infant formula should not be given a vitamin D supplement if they’re having more than 500ml (about a pint) of infant formula a day, because infant formula is already fortified with this vitamin and other nutrients.
Children aged 1 to 4 years old should be given a daily supplement containing 10 micrograms of vitamin D.

These recommendations are important to ensure that young children receive adequate vitamin D, which is essential for their bone health and overall development. If you have any questions or concerns about giving your child supplements, consult with your healthcare provider for personalised advice.

Does Vitamin D Help Babies Sleep?

A recent study published in the Journal of Clinical Sleep Medicine in July 2020 investigating the relationship between sleep and vitamin D for babies proved two outcomes through their sleep study. Those children with a vitamin D deficiency slept for not only less time but they also tended to have a later bedtime, two things that all parents want to avoid with their little ones.

Without getting too technical with the scientific aspects, the vitamin D binds receptors in areas of the brain which are involved in sleep regulation. It also plays a pivotal role in the process of creating melatonin which is a sleep hormone.

So What Can You Do to Promote Better Sleep?

1. Ensure Your Baby Is Having A Vitamin D Supplement If You Breastfeeding Or If They Are Over One Year Old. Your baby should take vitamin D Supplements if they are breastfeeding or are over one year old and drinking cow’s milk. These oral supplements are easy to add to your daily routine, they can be flavoured, and if you struggle to pay for these extra supplements your Health Visitor or doctor should be able to source some for you.

2. Get Outside As Much As You Can! In addition to the Vitamin D dose provided by supplements, spending time outdoors is crucial for your baby’s overall health and well-being. Even on cloudy days, taking a stroll with the pram can benefit both you and your little one. In many countries, it’s common practice to let babies nap outside in their prams, which has been shown to have numerous benefits for sleep and health. While it’s not advisable to leave your baby unattended outdoors, you can still enjoy some fresh air while your baby naps if you have access to outdoor space. This natural approach to sleep is particularly beneficial during colder months when indoor air can become stuffy due to central heating.

Remember, if you need further assistance with your baby’s sleep, don’t hesitate to reach out to your pediatrician or a sleep consultant for personalised guidance and support.

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Separation Anxiety in Children: Causes, Signs, and How to Help Them Through It

by Iva Faulknerova | Mar 30, 2023 | vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

What is Separation Anxiety in Children and when does it occur?

Why Does Separation Anxiety in Children Happen?

What Can You Do to Help Your Baby with Separation Anxiety?

Separation Anxiety in Children

Separation anxiety in children is a natural and common developmental stage that babies go through. While it can be challenging for both children and parents, understanding the causes and recognising the signs of separation anxiety can help you support your child through this stage. In this blog, we’ll discuss what separation anxiety in children is, why it happens, when it typically occurs, what you can do to help your anxious child, and how you can survive this phase as a parent.

What is Separation Anxiety in Children and when does it occur?

Separation anxiety in children is a normal and common developmental stage that babies go through, typically starting around 6 months of age. During this stage, babies can become distressed when separated from their primary caregivers, usually their parents. This can lead to crying, clinginess, and general fussiness when left with other caregivers, such as grandparents or babysitters. Separation anxiety in children is a sign that your baby is developing a healthy attachment to you and is starting to understand that you are a separate person from them.

Read more on separation anxiety in children on the NHS website here.

Why Does Separation Anxiety in Children Happen?

Separation anxiety in children happens because of emotional and cognitive development in babies. As babies grow and develop, they start to understand that they are separate from their caregivers and that their caregivers can leave them. This can lead to anxiety and distress when separated from their caregivers, as babies are unsure when their caregivers will return.

Separation anxiety is a normal part of a baby’s emotional and cognitive development and is a sign that your baby is developing a healthy attachment to you.

What Can You Do to Help Your Baby with Separation Anxiety?

Understanding what causes separation anxiety in children can help you support your baby through this stage. By starting small, creating a goodbye routine, staying calm and positive, and encouraging bonding with other caregivers, you can help your baby develop a sense of security and independence that will benefit them throughout their life.

Start Small:

Practice leaving your baby with other caregivers for short periods, gradually increasing the amount of time you spend apart. This will help your baby get used to being away from you and will build their confidence and independence.

Create a Goodbye Routine:

Develop a predictable and consistent goodbye routine that helps your baby understand that you will always come back. This can include saying goodbye with a hug and a kiss or leaving a special item, such as a blanket or a toy, with your baby. Learn more about routines in our detailed age-specific sleep guides here.

Stay Calm and Positive:

Your baby can sense when you’re anxious or upset, which can make separation anxiety worse. Stay calm and positive when leaving your baby with other caregivers, and reassure your baby that you will return.

Encourage Bonding with Other Caregivers:

Encouraging your baby to bond with other caregivers, such as grandparents or babysitters, can help them feel more secure when you’re not around. This can include spending time with other caregivers while you’re present, so your baby can get used to being with them.

Use Distractions:

Before leaving your baby, provide them with a fun activity or toy that will keep them occupied and distracted while you’re away. This can help your baby associate your absence with positive experiences and can make the separation easier for both of you.

Stick to a Routine:

Establishing a consistent routine can help your baby.

Draw or Lipstick Kiss on Their Hand:

Before your baby goes to sleep, draw or put a lipstick kiss on their hand and tell them to kiss it when they feel lonely. This will help your child feel connected to you even when you’re not around.

Give Them a Soft Toy to look after:

Giving your baby a soft toy to look after can be a great distraction when you’re not around. Your baby will feel less lonely and more responsible for looking after their toy.

Give Them an Item of Your Clothing:

Giving your baby an item of your clothing to sleep with can provide comfort and familiarity, as it will smell like you. This can help your baby feel more secure and less anxious when you’re not around. Make sure to follow safe sleep advice and don’t leave any loose items in the cot for babies under one.

Create a Social Story Book:

Make a book with pictures of your baby, their caregivers, and family members to create a story about your baby’s day. Include their activities, the people they interact with, and their bedtime routine. You can also add comforting phrases or messages that can help them feel loved and cared for even when you’re not around.

Establish a Bedtime Routine:

A consistent bedtime routine can help your baby feel more relaxed and comfortable at bedtime. Incorporate activities such as reading the social storybook together, singing lullabies, or playing calming music. Additionally, you can create a relaxing environment by dimming the lights and using a white noise machine. This routine can also help your baby feel more connected and secure, making it easier for them to fall asleep.

Play Peekaboo Games:

Peekaboo games can help your baby understand that even when you’re not visible, you’re still there. You can play peekaboo by covering your face with your hands or a blanket and then revealing yourself, saying “Peekaboo!” This can help your baby learn that people can disappear and reappear, but they always come back.

Love Bombing:

Spend quality time with your baby and give them lots of attention and affection when you’re together. This can help them feel loved and secure, even when you’re not physically present. Some ways to love bomb your baby include playing with them, reading to them, cuddling, and singing to them.

Use Comfort Objects Safely:

While comfort objects can provide your baby with a sense of security, it’s important to use them safely. If your baby is under one year old and still sleeping in a cot, avoid leaving any loose objects such as blankets or soft toys in the cot with them. Instead, you can place the comfort object near the cot or use a sleep sack that doesn’t have any loose fabric. This can reduce the risk of suffocation and other sleep-related accidents. Check here for safe sleep advice to prevent SIDs.

I hope these tips help you support your child through separation anxiety and provide them with comfort and security. Remember, every child is unique, and it may take some trial and error to find what works best. Be patient, consistent, and show them lots of love and attention, they’ll soon learn that they are safe and cared for.

For tailored support in building calm, predictable routines and easing separation anxiety, explore our tailored one-on-one services.

Want strategies for younger children too? Check out our guide on how to prevent separation anxiety in babies.

Foods That Help Baby Sleep, List of Sleep Inducing Foods, Meal Ideas, and Ideal Meal Times.

by Iva Faulknerova | Apr 6, 2022 | vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

List of foods that help baby sleep

What foods should breastfeeding mum eat?

Weaning And Foods That Help Baby Sleep Well - meal ideas for better sleep

what is the best time to eat diner

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

Here are some quick and easy ideas for foods that help babies sleep, along with how they work:

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

Sample Our Selection of Sleep-Inducing Recipes

Banana pancakes - a healthy bedtime snack for babies to promote better sleep

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.

Screen Time for Children. Does Blue Light Affect my Child’s Sleep?

by Iva Faulknerova | Apr 4, 2022 | vitamin D, sleepy food, Blue ligth, Separation anxiety

TABLE OF CONTENT:

What Is Blue Light? Does Blue Light Affect Melatonin Production?

Where is blue light?

How Can I Limit Blue Light Exposure To Help My Baby Sleep Better?

Introducing… Red Light!

Are Ways To Counter Blue Light During Baby’s Bedtime Routine?

BLUE LIGHT AND SLEEP

Discussions around Blue Light and its effects are becoming more popular than ever, with a lot of devices now offering blue light filters to decrease our exposure. Whilst as adults, the majority of us decide to ignore this guidance, are our babies and children over-exposed and can this take some of the blame for their difficulties sleeping?

What Is Blue Light and how does Affect Melatonin Production?

Without getting too technical, all light (and colour) is made up of wavelengths and of those wavelengths, Violet and Blue are the shortest. Due to being the shortest, they interact with our Circadian Rhythm, which is our body’s internal clock and one of the largest factors that can influence either restful and restorative sleep or cause disrupted and unsatisfactory baby sleep.

The reason it causes this effect is that Blue Light suppresses the production of Melatonin, the hormone which makes us sleepy. That’s not to say that all exposure to Blue Light is bad, we require this exposure during the day to keep our bodies awake and working correctly! However, with babies and young children who require naps, it’s a fine balance.

Where Is Blue Light?

Blue light is naturally found in sunlight, which, along with Vitamin D (more about this in our blog here), helps promote sleep quality when exposure occurs at the right time of day. However, we are also exposed to artificial blue light from devices with screens and some LED light bulbs, which, on the other hand, can sabotage sleep.

Some items such as night lights and the popular gro clock produce blue light! We recommend parents always check for whether an item uses blue light when you are buying baby nursery decorations or nursery accessories- or anywhere baby sleeps.

How Can I Limit Blue Light Exposure To Help My Baby Sleep Better?

It’s no secret that experts recommend limiting screen time for children, but in daily life, this can be challenging. Sometimes, despite our best efforts, we need a quick distraction for the kids so we can get things done!

It’s tempting to rely on screens in the evening when we’re tired and still have tasks left, but keeping little ones screen-free for at least two hours before bed is ideal to avoid interference with melatonin production and to support restful sleep.

How Much Screen Time is Healthy for Kids?

As screen use increases, managing screen time and limiting blue light exposure becomes crucial for kids’ health and development. Here’s a helpful breakdown of age-appropriate screen time to balance the benefits of digital content while reducing the potential effects of blue light on sleep and development:

Under 18 Months: Avoid screens except for video calls. Face-to-face interaction is best for brain growth and development.

18-24 Months: Limited, high-quality content is fine when a parent is present to guide and explain, helping children understand while minimizing blue light exposure.

Ages 2-5: Limit screen time to 1 hour per day of educational or age-appropriate programming, which keeps blue light exposure low while offering enriching content.

Ages 6+: 1-2 hours per day of recreational screen time is recommended, balanced with physical play, good sleep, and other non-screen activities, to avoid excessive blue light exposure.

Key Tip: Prioritise quality content and balance screen time with active play, rest, and learning. Limiting blue light exposure, especially close to bedtime, supports healthier sleep patterns and overall well-being.

Introducing… Red Light!

On the opposite end of the spectrum to its cousin Blue Light, Red light is the longest wavelength and has been proven to improve the production of Melatonin in the body and have no effect on the circadian rhythm.
You can buy red nights lights, a salt lamp, a red lampshade to swap over in the evenings or even multi-coloured light bulbs that can be controlled from an app on your phone! If buying any of these is an option for you then we would recommend giving it a try.

Are Ways To Counter Blue Light During Baby’s Bedtime Routine?

In addition to avoiding screen time for 2 hours before bed, our recommendation is to incorporate a peaceful bedtime routine. An example might be:

Having your evening meal in a room without TV (or turn the TV off)

Follow this up with some round the table games or conversation. Depending on how old your child is, this is also a great way to incorporate some family bonding! If you have a baby who can sit in the highchair you could use this time to exaggerate eating practices and try to get your baby to copy as a fun, developmental practise.

“Choosing The Right Foods In The Evening Can Also Help Baby To Sleep Through The Night. You Can Read About The Foods That Promote Sleep Here.”

Once the meal has settled and there has been some interaction, a great next step is bath-time. If you have the time, it’s always great to involve some play in the water. Don’t worry too much about getting baby excited at this point.

Once the baby/child is out and wrapped in a fluffy towel, it’s time to start using a quieter tone and making the drying and moisturising process calming. If you have learnt any baby massage techniques now would be a great time to use those and if you have red light available this would be a good point to use this.

Time for a bedtime story and cuddles before you put to bed routine, this might involve some bedtime milk.

So The Answer Is Yes, According To Scientific Research, Blue Light Can Affect Your Baby’s Sleep But By Applying Some Of Our Baby Sleep Expert Advice You Can Manage Your Sleepy Angel’s Exposure To Help Them Get Restful Sleep.