Here’s How Diet Changes May Help Fix Your Child’s Sleep Problems

For many of us with children, if someone offered a magical and completely safe pill guaranteed to help our children sleep … we’d very seriously consider it. And who could blame us? If you have a child that has difficulty with sleep, you’re bound to be tired and maybe a little desperate. If swallowing something would fix it, the temptation would be real.

Of course, no such magical remedy exists and understanding sleep problems in children can be a long and difficult process. While some little ones have no issues with sleep, most children will, at some point in their childhood, have some difficulties with sleep. This is totally normal and expected. In fact, evidence shows that MOST babies aren’t sleeping through the night at 6 months and a high percentage continue to have interrupted nighttime sleep duration in that first year.

Sleep woes for parents don’t just disappear after that first birthday either. Toddlers, preschoolers and even young school-aged children may go through periods of difficulty sleeping through the night. Often this isn’t a problem because they supplement their nighttime sleep with naps during the day … those lucky little beasts.

Sleep duration isn’t the only sleep concern, either. Sleep quality fluctuates in childhood as well, which matters because good quality sleep often means better duration, too. The old saying “sleep begets sleep” is true.

As a parenting coach, I’m regularly reminding parents that behavior is communication. Yes, even challenging sleep behavior is communication. A child waking up at night and having difficulty getting back to sleep isn’t doing so on purpose to make you miserable. They’re likely even more miserable than you and they probably want to sleep just as badly. 

Even if your child insists that’s not the case, chances are that something’s up. It may take some sleuthing to figure out what their behavior is communicating – there are a number of reasons a child may have difficulty sleeping – but whatever the cause, there is always a reason.

If it goes on for more than a few nights, it’s a good idea to talk with your child’s doctor as sleep disruptions can be related to some health concerns.

In children, occasional sleep disruptions happen for a number of reasons, including:

• Teething
• Illness
• Growth spurts
• Nightmares
• Developmental leaps
• Anxiety
• Emotional distress
• Sensory processing challenges
• Neurodiversities
• Physical activity level
• Sunlight exposure
• Bedtime routine
• Time changes
• Being too hot or too cold

Health issues, everything from acid reflux/GERD to sleep disorders to more serious conditions, can also affect your child’s sleep. All of these factors mean that it can be difficult to nail down the cause.

Luckily, there are steps we can take to help while we are playing detective.

One often overlooked step is related to what is eaten not only before bed but throughout the day. What your child eats (and you for that matter) can have an impact on their sleep.

A study of Lebanese children indicated an important link between children’s nutrition and sleep health. The study found that some foods directly impact sleep induction time (how long a child spends deliberately trying to fall asleep), while other foods play a part in how well your child can regulate their sleep. Additionally, the study noted that “in the long term, nutritional elements can alter inflammatory biomarkers that were described to affect sleep patterns.” Read more here.

Though, as mentioned, there is no safe, magic pill to help a child sleep, there are some options to swallow that may help children and adults alike get a little better shut-eye. In general, a balanced and adequate diet supports sleep. This refers to a diet that is high in:

• Lean proteins
• Good quality fats
• Whole grains
• Fruits and vegetables

Energy restriction (i.e. “dieting”) is known to hamper sleep, so making sure your child is eating enough is a good starting point. A diet that restricts specific macronutrients may also disrupt sleep – too few carbohydrates may make it difficult to stay asleep, too little healthy fat may interfere with sleep stages, and not enough fiber may lead to more frequent wake-ups.

Though more research is needed, there is evidence that balanced nutrition matters when it comes to sleep quality. The irony, of course, is that poor sleep can directly impact diet by increasing cravings, leading to a reliance on quick energy from high-carbohydrate foods and compensating with high-caffeine options like energy drinks and soda – all of which can further disrupt sleep.

Parents know that a sugary soft drink isn’t going to help their child settle and sleep well, but there are plenty of other foods and drinks that can mess with sleep. Caffeine and sugar are probably on every parent’s radar for making sleep difficult, but did you know that pizza night can throw a wrench in your sleep dreams?

This study shows that low fiber intake combined with high saturated fat and sugar consumption is associated with lighter, less restorative sleep and more frequent arousals. Confusingly, some of the foods that make us feel sleepy after eating them (think: that post-holiday-meal drowsiness) can actually contribute to lower-quality, more disruptive sleep.

High-carbohydrate meals may leave us wanting a nap, but they can interfere with sleep once we head to bed, as this study found.

The foods that can really help with what researchers call “sleep architecture” may not make us feel tired right away, but they can set us up for better-quality sleep. Examples include milk, certain fish and whole grains.

Could having salmon for dinner mean more shut-eye? It’s possible, especially if you’re lucky enough to have a child who actually likes it! (Sending good vibes to the parents of picky eaters!) The omega-3s in salmon and other foods may help support brain rest.

In addition to the foods themselves, when they’re eaten can matter, too. This study found that eating two kiwi fruits two hours before bed improved sleep for participants. Eating too close to bedtime, on the other hand, can reduce the chances of a good night’s sleep.

Here are some more guidelines to follow:

With any struggle in life, timing often matters. Here are a few pointers related to diet and sleep problems:

• Have meals at regular, set times
• Avoid food two to three hours before intended sleep time
• Avoid caffeine after 2 PM (beware of hidden caffeine such as chocolate and some granola or protein bars)
• Decrease carbohydrates toward the end of the day
• Move sweet treats to the middle of the day rather than the evening

In addition to a balanced diet, you can try other lifestyle changes to help your child sleep. For example, a consistent bedtime routine, limited screen time with no screens at least 30 minutes prior to desired sleep time, fresh air and sunlight exposure during the day, moderate to vigorous physical activity and a cool, dark sleep environment are all evidence-based steps for helping your child sleep well.

It’s also important to monitor how much time your child is sleeping and to reassess this as they grow. The National Sleep Foundation and the American Academy of Pediatrics provide sleep recommendations for children of all ages:

• 11-14 hours for preschoolers
• 9-11 hours for school-aged children
• 8-10 hours for teenagers

Best of luck, parents. You’re not alone in dealing with sleep issues, and you’re smart to address them. You and your kids will be better for it.