Bedtime Snacks: Healthy Options for a Good Night's Sleep
- Mehdi Ghaffari
- Feb 24
- 2 min read
Updated: Feb 25
While it's generally not recommended to eat large meals close to bedtime, a small, healthy snack can sometimes be beneficial for promoting sleep, especially for children. A well-chosen bedtime snack can prevent nighttime hunger pangs and stabilize blood sugar levels, leading to a more restful night's sleep.
Here are some healthy bedtime snack options for kids:
Warm Milk: Warm milk contains tryptophan, an amino acid that helps produce melatonin, the sleep hormone. It's also a source of calcium, which can promote relaxation.
Yogurt with Fruit: Yogurt provides protein and calcium, while fruit adds fiber and vitamins. Choose yogurt with live and active cultures for gut health benefits.
Whole-Grain Crackers with Cheese: This combination provides complex carbohydrates and protein, which can help stabilize blood sugar levels.
Banana with Peanut Butter: Bananas are a source of potassium and magnesium, which can promote relaxation. Peanut butter adds protein and healthy fats.
Oatmeal: Oatmeal is a complex carbohydrate that provides sustained energy and can help regulate blood sugar levels.
Chamomile Tea: Chamomile tea is a caffeine-free herbal tea that has calming properties.
Things to keep in mind when choosing bedtime snacks:
Keep it small: A large snack can interfere with sleep. Aim for a snack that is around 100-200 calories.
Choose complex carbohydrates: Complex carbohydrates provide sustained energy and help regulate blood sugar levels.
Include protein: Protein can help promote satiety and prevent nighttime hunger pangs.
Avoid sugary foods and drinks: Sugary foods and drinks can cause blood sugar spikes and crashes, disrupting sleep.
Limit fluids: Drinking too many fluids before bed can lead to nighttime bathroom trips.
By choosing healthy bedtime snacks, you can help your child sleep soundly through the night and wake up feeling refreshed and ready for the day.
This blog post is brought to you by Majestic Food Services, your partner in nourishing children's minds and bodies. Visit Majesticfood.ca to learn more about our healthy meal programs for childcare centers and schools.
Comments