Make bedtime easier with these wind-down snacks and tips

As any parent knows, bedtime can be one of the trickiest parts of the day… You’re desperate to sit down and put your feet up, but your kids won’t settle or keep reappearing downstairs complaining of being hungry or thirsty…

As a mother of four, and a nutritionist, I’ve had plenty of practice in creating the perfect food-based wind-down routine. Read on for my 5 go-to bedtime snack hacks for a restful night.

Sorting the bedtime snack groove

Do your children leap into bed, ready for sleep and stay there for the next 10-12 hours in blissful, uninterrupted slumber, waking with a smile, eager to greet the day sometime after 8am? Nope, mine neither. My four children’s overriding ambition has always been to stay up late – something only even considered on high days and holidays. Yes, they know that they need to get to sleep but the lure of a late night sometimes just seems so tempting. So stalling tactics abound, in the hope of that extra hour or two.

As a mum of four girls, I’ve seen all the excuses under the sun; ‘Mum, I can’t sleep’, ‘Mum I can’t find my cuddly toy’, ‘Mum it’s too light in my room, ‘Mum it’s too dark’. And of course that old chestnut; ‘Mum, I’m still hungry/thirsty’.

I know what a balanced diet looks like – after all I am a registered nutritionist – and we have a fairly pragmatic approach to food at home. I like to think that we eat pretty healthily about 80% of the time, so I don’t worry too much about the odd treat slipping in – it’s all part of a healthy and balanced attitude towards food where nothing is banned, and – as they’ll often remind me – ‘Everything in moderation, with lots of vegetables’ as my mantra.

It’s hard to sleep with a rumbling tum, and the thought of hunger may preoccupy the mind making it even harder to drift off. Similarly, feeling thirsty is uncomfortable and dehydration can even lead to headaches. But when I hear that bedtime cry of ‘I’m still hungry…’ I’m pretty tough in my stance, and don’t allow the kids free rein in the kitchen. Instead, it’s usually something really boring so the idea of food at that time loses its shiny appeal, but will still give them enough to stave off any genuine hunger or thirst until breakfast.

I know that appetites can vary with children and I’m definitely not of the school that insists of kids having to clear their plates every time. But most of the time, I think that if they’ve had dinner and not done some after-dinner strenuous activity, they probably don’t need much more before bed except a drink of water. Nevertheless, if a plan B is needed, the following tried and tested information should arm you with all you need to know.

A mother reading a bedtime story to her two children

The best timings for dinner and pre-bed snacks

Dinner, teatime, supper – whatever you call the last meal of the day – tends to be at the same time most days for most families. It’s great to have a routine for a variety of reasons. If you can’t always eat together as a family, try to make sure your kids have their meal at roughly the same time each evening. This sets up their body clocks – kids do like a predictable routine.

From my experience, having the main meal then 2 hours of wind-down activities seems to work well. So gentler activities like a puzzle, drawing or reading after dinner can be a good way to start preparing them for bed. A daily bath might be part of the plan for some, brushing teeth and snuggling into pyjamas with a story might be the last step before bed.

Sometimes, they might not eat much at dinner, and an offering of a small snack and a drink is useful to include in the routine. But make sure it’s before they brush their teeth – the only thing they should be having after brushing teeth is water.

Which foods can help sleep?

Nutrition is involved in so many aspects of our health and wellbeing that it makes sense for there to be a connection between what we eat and our sleep. Certain nutrients in foods have been highlighted as potential bedtime buddies because they contribute to the metabolic processes involved in the body getting quality rest.

Tryptophan (an amino acid, found in turkey, banana, oats and cheese) has a role in the balance and production of the chemicals melatonin and serotonin which promote sleep.

Magnesium has an impact on the nervous system, helping with feelings of calm. Try serving up nuts, seeds and wholegrains.

Calcium can promote relaxation, and may also be important for the body using tryptophan. As it’s also vital for the growing child’s bones, give them plenty of dairy foods and fortified alternatives, sesame seeds and dried fruits.

Fibre has been linked to a healthy gut (and a healthy immune system) and helps to regulate blood sugar levels. It’s in fruits, vegetables and wholegrains – the foundations of a healthy diet.

Research has provided some hints as to which foods are useful for bedtime snacks but, overall, the evidence shows that a healthy, balanced diet is associated with better sleep quality. So, rather than searching for a specific sleep-inducing food or drink it may be better to look at the bigger picture of what your kids (and you) are eating across the week to see if there are improvements you can make across the piece.

The best bedtime snacks for any age

Generally speaking, a small portion of protein with some wholegrain or fibre-rich food should do the trick of helping to fill them up, and also providing a nutrient boost of vitamins and minerals.

My go-to choices for each age:

Toddlers: Small bowl of porridge (oatmeal) with a swirl of peanut butter
Young children: A slice of wholegrain toast with almond butter
Teens: Smoothie made with milk and chopped banana

5 top bedtime snacks for all ages:

Hard boiled egg and a few seeded breadsticks
Cottage cheese with fruit slices (e.g. peach, apple)
Oat cake and slice of cheese
Slices of wholegrain pitta and hummus
Plain yogurt with mixed seeds

Foods to avoid before bed:

While we want to make sure that a late snack will be nutritionally sound, there are a few things to avoid:

Caffeine: caffeinated drinks and fizzy cola, even chocolate and cocoa can impact sleep and are best avoided in the evening
Salty foods: the salt can disturb sleep if we feel thirsty, making another excuse to get out of bed and ask for a drink
Heavy, large meals: foods that sit in the stomach undigested when going to bed can feel uncomfortable and may lead to painful indigestion.

The foods that different people find helpful to aid a restful night will vary, and that’s true for all ages. While some foods are thought to have some beneficial effects, food alone isn’t going to make up for a poor bedtime routine, so focus also on what your kids do in the lead up to bedtime. You’re likely to find that limiting screen time outside of the bedroom, a warm bath, a story or song, and a comfortable bedroom at the right temperature will make a difference.

The perfect recipe for a good night’s sleep

A deep and uninterrupted sleep can have a hugely positive knock-on effect, helping our children to feel refreshed and get the most out of their next day. On top of that, sleep is when the body takes time for any reset and repair that is needed. That rebuilding often requires nutrients – our bodies just don’t stop – and energy is also needed to maintain a stable blood sugar level through the night.

A well-balanced approach to meals and snacks gets us all through the day and the night, so if your children need to have an extra snack as the clock ticks towards bedtime, it’s helpful to build a nutritious option into their routine so that they genuinely don’t wake up hungry.

Bedtime won’t always be easy, but one less battle to fight will help reduce the stress!

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