How Diet Impacts Toddler Sleep
If you’ve ever found yourself wondering, “Is there anything I can feed my toddler to help them sleep better?”—you’re not alone. As a sleep consultant, I get this question all the time. And while there’s no magic snack that guarantees 12 hours of uninterrupted sleep (I wish!), there is solid research on how certain foods—and even supplements—can support better sleep in toddlers.
How Diet Impacts Toddler Sleep
A 2022 study published in Nutrition found that toddlers who consumed more vegetables had better sleep patterns, while those who consumed more fast foods, snacks, and soft drinks experienced more disrupted sleep.
Another study highlighted that diets rich in fiber, fruits, vegetables, and anti-inflammatory nutrients, and low in saturated fats, seem to promote better sleep quality.
So, when planning meals, focusing on whole, unprocessed foods can make a difference in your toddler's sleep quality.
Foods That May Promote Better Sleep
Here are some foods that research suggests may help support better sleep in toddlers:
Tart Cherries: They are a natural source of melatonin, the hormone that regulates sleep-wake cycles
Kiwi: Rich in antioxidants and serotonin, which can help regulate sleep.
Fatty Fish: Contains omega-3 fatty acids and vitamin D, both of which have been linked to better sleep.
Whole Grains and Dairy: These foods contain tryptophan, an amino acid that the body uses to produce serotonin and melatonin.
Incorporating these foods into your toddler's diet, especially during dinner or as an evening snack, might support better sleep.
What About Supplements?
Melatonin
Melatonin is a hormone that regulates sleep-wake cycles. While it's available over-the-counter as a supplement, its use in children should be approached with caution. The American Academy of Pediatrics does not recommend routine use of melatonin in children and advises consulting with a pediatrician before use. Source
Moreover, a study highlighted concerns regarding the accuracy of melatonin doses in supplements marketed for children, with many products containing higher melatonin levels than indicated on their labels.
Read more about melatonin and toddler sleep in our blog.
Magnesium
Magnesium plays a role in sleep regulation and is found in foods like leafy greens, nuts, and whole grains. While magnesium supplements are available, it's generally best to obtain nutrients from a balanced diet. If considering supplementation, consult with a healthcare provider.
Practical Tips to Support Toddler Sleep
Beyond diet and supplements, here are some evidence-based strategies to promote better sleep:
Consistent Bedtime Routine: Establishing a predictable routine can signal to your toddler that it's time to wind down.
Sleep Environment: Ensure the bedroom is cool, dark, and quiet. Blackout curtains and white noise machines can be helpful.
Limit Screen Time: Avoid screens at least an hour before bedtime, as the blue light can interfere with melatonin production.
Physical Activity: Encourage regular physical activity during the day to help your toddler expend energy.
Real Parent Experiences
At Heaven Sent Sleep, we've worked with numerous families to improve their children's sleep. One parent shared:
> "We are so thankful for Ashley! My son was waking at least 10 times a night, co-sleeping, and being held for all naps. Just in two weeks with her 1:1 support, we have an independent sleeper who typically is only waking 2 times a night in his crib and sleeping in his crib for naps. We've gotten so much time back with our oldest. Ashley was responsive and knowledgeable about sleep and really tailored the process to my kid. We cannot recommend her 1:1 services enough."
Further Reading and Resources for Toddler Sleep
For more insights and tips on toddler sleep, check out our other blog posts:
While certain foods can support better sleep in toddlers, they are just one piece of the puzzle. Combining a balanced diet with consistent routines and a conducive sleep environment is key. Supplements like melatonin should be used cautiously and under medical guidance. Remember, every child is unique, and what works for one may not work for another. If you're facing persistent sleep challenges, consider reaching out for personalized support.
