Best and Worst Bedtime Snacks for Kids - Promote Sleep

The Importance of Healthy Bedtime Snacks for Children

Bedtime snacks can be a great way to satisfy your childs hunger, prevent low blood sugar overnight, and promote better sleep quality. But not all snacks are created equal. The right before-bed foods can aid sleep, while the wrong ones can disrupt it.

Healthy bedtime snacks for kids provide important benefits like:

• Stabilizing blood sugar levels overnight
• Supplying brain with tryptophan to boost melatonin
• Providing lasting energy to avoid hunger pangs
• Hydrating body and optimizing digestion
• Improving concentration, memory and learning

This article explores the best and worst foods for bedtime snacks, along with tips for creating positive sleep-promoting routines.

Guidelines for Bedtime Snacks

When selecting an appropriate before-bed snack, keep these guidelines in mind:

Aim for Protein + Complex Carbs

Choose snacks that contain a protein like milk, nut butter or Greek yogurt paired with a complex carb such as whole grain crackers, oats or fruit. This combination stabilizes blood sugar for longer lasting energy.

Portion Size Matters

Keep snacks no more than 150-200 calories so they provide satiety without disrupting sleep. Too much food can cause digestive discomfort.

Mind the Timing

Serve snacks 1-2 hours before bedtime. This prevents midnight hunger pangs but allows time for digestion before sleep. Avoid food right before bed.

Limit Simple Sugars

While small amounts of sugars from fruit or dairy are fine, avoid added sugars. Large amounts of sugar can cause energy crashes and restless sleep.

Encourage Hydration

Offer water, milk or herbal tea to keep kids hydrated. Dehydration can exacerbate sleep issues.

Make it Routine

Establish a regular relaxing bedtime snack routine so kids bodies associate it with winding down for sleep.

Best Bedtime Snacks for Kids

These nutrient-packed snacks provide sustained energy, promote sleep and support growth and development overnight.

Greek Yogurt with Fruit

Protein-rich Greek yogurt paired with fiber-filled fresh or frozen fruit makes a nutritious bedtime snack. The carbs in the fruit stabilize blood sugar while yogurt provides satiety. Top with berries, banana, mango or your childs favorite fruits.

Whole Grain Toast with Nut Butter

Whole wheat or seed bread topped with a tablespoon of almond butter, cashew butter or all-natural peanut butter provides filling protein, fiber and complex carbs. Add a glass of milk or chamomile tea for bonus points.

Veggies with Hummus

Hummus offers plant-based protein, fiber and healthy fats. Pair it with sliced raw veggies like carrots, bell peppers, cucumbers or broccoli florets for crunch and nutrients. Whole grain pita wedges work too.

Oatmeal with Walnuts

A small bowl of oatmeal provides digestive-friendly soluble fiber. Mix in walnuts or chia seeds for protein and omega-3s. Top with cinnamon which may balance blood sugars overnight. Add milk or a fruit like banana.

Cottage Cheese with Fruit

Cottage cheese contains casein protein that digests slowly for prolonged fullness. Combine a half cup with sliced fruit like peaches, pineapple or berries. Whole grain crackers offer an easy carb source too.

Whole Grain Cereal with Milk

Choose an unsweetened whole grain cereal like shredded wheat, oat squares or puffed rice and pair with cows milk or milk alternative. The protein and complex carbs promote satiety and sustained energy. Sprinkle with cinnamon.

Avocado Toast

Smashed avocado on whole grain toast provides healthy fats and fiber. Top with an egg, sliced turkey or crumbled feta cheese for extra protein. Add tomato or sprouts for nutrition.

Worst Foods for Bedtime Snacks

Avoid these options close to bed as they can disrupt sleep quality:

Sugary Treats

Cookies, candy, chocolate, ice cream and baked goods tend to be high in added sugar and fat which leads to energy crashes. They also lack protein, fiber and nutrients.

Caffeinated Drinks

Caffeine found in coffee, tea, soda and energy drinks causes alertness which fights natural sleep cues. Stop caffeine intake by early afternoon.

Spicy Foods

Spicy dishes can trigger indigestion, stomach pain or heartburn which interferes with sleep comfort. Stick to mild, gentle foods instead.

Fried Foods

High-fat fried foods like potato chips, French fries and chicken nuggets take longer to digest, potentially disrupting sleep. Opt for healthier lean proteins, smart carbs and fats.

Citrus Fruits

While citrus fruits like oranges and grapefruit are healthy, they are acidic and may cause digestive issues at bedtime. Berries, apples and bananas are gentler fruits.

Carbonated Beverages

The gas and bloating caused by fizzy drinks, soda and kombucha can lead to discomfort and frequent urination overnight.

Protein Bars

While protein bars seem healthy, many contain added sugars, high-fructose corn syrup, artificial ingredients and preservatives that undermine sleep quality.

Tips for Creating a Healthy Bedtime Routine

In addition to smart snack choices, establishing a consistent sleep-promoting routine is key. Consider these tips:

Set a Regular Bedtime

Establish an appropriate bedtime and stick to it including weekends. Consistency helps regulate the bodys internal clock.

Follow a Nightly Wind-Down Ritual

Incorporate relaxing activities like reading books, taking a bath, or listening to soothing music into the hour before bed to transition into sleep.

Limit Screen Time Before Bed

Turn off TV, phones, tablets and computers 1-2 hours prior to sleep. The blue light they emit suppresses melatonin.

Make the Bedroom a Sleep Haven

Keep the bedroom cool, dark and quiet. Invest in blackout curtains, a white noise machine, comfy mattress and soothing bedding.

Establish a Regular Nightly Snack Time

Serving a snack at around the same time each night signals to the body its time to start winding down.

Aim for 11+ Hours of Sleep for Kids

School-age children need at least 9-12 hours of sleep per night for growth, learning and behavior. Help them get sufficient shut-eye.

Avoid Caffeine After Lunch

Caffeine has a half-life of 5 hours, so afternoon intake can linger in kids systems and delay sleep. Stick to decaf or caffeine-free beverages after lunchtime.

Special Considerations for Snacks by Age

Bedtime snack choices and portions may vary based on your childs age and nutritional needs. Here are some age-specific considerations.

Toddlers (1-3 years)

• Portion size of 14 cup grains, 12 cup dairy or fruit
• Whole milk or full fat Greek yogurt to meet fat needs
• Easy finger foods they can feed themselves
• Monitor choking hazards like nuts, popcorn, raw veggies

Preschoolers (3-5 years)

• 12 cup portions of grains, dairy, fruits or veggies
• Can introduce mixed dishes like yogurt parfaits
• Soft cooked veggies like steamed carrots
• Nut butters thinly spread on bread or crackers

Grade School (6-12 years)

• 34 to 1 cup portions
• Whole grain toast, pitas, crackers or cereal
• Sliced fruits and vegetables
• Lean proteins like turkey, ham, tuna salad
• Nuts, seeds and nut butters in moderation

Consult your pediatrician if you have concerns about your childs nutritional needs or diet.

The Takeaway: Snacking Right for Better Sleep

An appropriate before bed snack can satisfy hunger, fuel the body overnight, and promote more restful sleep in kids. Follow these sleep-friendly snacking tips:

• Choose snacks with protein + complex carbs
• Limit sugary and fried foods
• Avoid caffeine and acidic foods
• Stay hydrated with water or milk
• Allow time to digest before sleep
• Establish a consistent routine
• Tailor portions and foods to childs needs

The right snacks paired with healthy sleep habits set children up for better rest, growth and next-day energy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.