Is it okay to give my child a bedtime snack?
I believe that if you know your child is hungry, that you should feed them. I don’t like to be hungry and I certainly can’t sleep if I am hungry! When it comes to bedtime snacks, there are some things to be aware of. One is that you don’t want your child not to eat their dinner because they are waiting for their bedtime snack. Also, you don’t want your child looking for a bedtime snack as a way to delay bedtime. Last, you want to be sure that the snack isn’t going to interfere with sleep. Let’s get into all of this a little bit more.
What to avoid for bedtime snacks
You want to avoid foods that have lots of sugars and foods that have hidden caffeine. Unfortunately, so many of the snacks that are marketed to our kids are loaded with extra sugar. This is something to be aware of in general, but especially near bedtime. Also, when it comes to caffeine remember that chocolate has caffeine. So, you’ll want to avoid any snacks that have chocolate in them. Think granola bars, ice cream, etc.
What makes a good bedtime snack
When thinking about what to offer for a bedtime snack, it’s helpful to think about nutrition. I’m not a nutritionist, so I’ve had to do some research on this. I have learned that there are different nutrients which are believed to support sleep, such as magnesium and potassium. Also, some foods contain tryptophan, including turkey, milk and cheese. Tryptophan is an amino acid that our bodies use for many things, one of which is to make melatonin which is a hormone that makes us sleepy. There are also foods that naturally contain melatonin, like oats and cherries.
Based on all of this, here are some suggestions for bedtime snacks which may support sleep:
- Banana with nut butter
- Oatmeal
- Cherries with yogurt
- Milk with whole wheat toast
- Wheat crackers with cheese
When to offer a bedtime snack
In general, it’s best to avoid eating right before going to sleep. Digestion can impact our sleep, especially if anything upsets our stomach. Also, after eating, our body temperatures tend to rise slightly whereas when we are sleeping our body temperature slightly decreases. So, you want to give some time between a snack and falling asleep.
If bedtime is 1.5-2 hours after dinner, it is likely that your child will be hungry. I suggest offering a snack at the beginning of the bedtime routine. This way, it becomes part of the routine and it gives that space before it’s time for your child to fall asleep. Also, having the snack built into the routine prevents the snack from becoming something that delays bedtime and by having it spaced out from dinner it isn’t a substitute for dinner.
Why offer a bedtime snack
When we are hungry, it is hard to sleep. Our kids are growing and are so active, so they often need snacks. We want to make sure that they are getting all of the nutrition they need during the day, because if they aren’t this can have a negative impact on sleep and more. There are times that our children will go through growth spurts and we may notice they are extra hungry. Having a bedtime snack available provides your child with another opportunity to get the nutrition that they need.
As always, if you have any questions about your child’s nutrition, it is best to check in with your pediatrician or another medical professional who knows your child as this is not medical advice.
Sources:
https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks
