Research-backed
Image: Shutterstock
There’s no denying that sleep plays a crucial role in any human being’s wellness. Getting sufficient sleep (8-10 hours) helps your body rest and rejuvenate. It’s an indispensable part of a healthy lifestyle and decides the quality of life. Some studies have shown that kids who sleep an adequate amount have improved memory, learning, behavior, and attention. It boosts overall physical and mental health. Children who do not get a good night’s rest may suffer from high blood pressure, obesity, and even depression (1). If your child has trouble sleeping, there are a few things that you can try that may help them doze into their dreamland.
Exercise, sunlight exposure, scheduled naps, and hydration are some things that may help your kid. Another way to go is to add some foods to their diet that might boost their sleep quality. Here are six foods to add to your child’s diet to help them get some shut-eye:
1. Almonds
Image: Shutterstock
Almonds are great for your kid. Add them to their diet to help improve their memory and sleep quality. Almonds contain high doses of melatonin, a hormone that regulates the sleeping and waking cycle (2). You can add almonds to your kid’s breakfast cereal or evening snack. Smoothies with almonds taste delicious too.
2. Warm Milk
Image: Shutterstock
We all know that milk is great for strong bones and teeth. But another reason to give your children milk is to improve their sleep quality. It’s a common home remedy for sleeplessness and is used even for aged people. Milk has four compounds that promote sleep — calcium, melatonin, tryptophan, and vitamin D (3). Milk also helps you relax and feel calm, allowing you to sleep better.
3. Omega-3
Image: Shutterstock
Fatty fish such as tuna, salmon, mackerel, and trout are healthy and tasty. They contain high levels of omega-3 fatty acids and are a good source of vitamin D. Both these nutrients help regulate serotonin responsible for a fixed sleeping and waking cycle. Fatty fish also contain other sleep-promoting compounds. Walnuts are another source of omega-3. It is also rich in serotonin and magnesium (4).
4. Vitamin D
Image: Shutterstock
Lack of vitamin D in kids is associated with poor sleep quality and reduced sleep duration. Some studies also suggest that vitamin D deficiency causes delayed bedtimes (5). Foods rich in vitamin D include eggs, red meat, oily fish like salmon, and sardines. For those of you who are vegetarians, mushrooms are a great source of vitamin D. You can also give your kids milk and orange juice. However, the best way to absorb vitamin D is by adequate exposure to sunlight.
5. Kiwifruit
Image: Shutterstock
Your kids will love this delicious and beautiful-looking fruit. Kiwifruit has several sleep-promoting compounds like melatonin, magnesium, potassium, and calcium, among others (6). Slice a few pieces of this gorgeous green fruit and give them to your kids with their breakfast or evening snack. Oatmeal and kiwifruit are also a great combination.
6. Cherries
Image: Shutterstock
Cherries, also known as tart cherries, are rich in melatonin, potassium, tryptophan, and serotonin, which are sleep-regulating compounds. They also contain antioxidants called polyphenols which improve and influence sleep regulation. Tart cherries make a great pre-bedtime snack because they are rich in vitamin C, vitamin E, and fibers. Some studies suggest that they also improve cognitive function (7).
Apart from these changes in their diet, ensure that they avoid any screen time before bed. Try to make the bedroom a phone-free zone to prevent your kids from losing sleep by spending too much time on their digital devices. You can also instill the habit of reading in your children and encourage them to read before bed. Was this article helpful? Share it with fellow parents and spread the knowledge!
