Foods and Drinks That Help Sleep in Adults and Children

As a sleep consultant, I often get asked about the impact of diet on sleep quality. It’s fascinating how what we consume during the day can have a profound effect on how well we sleep at night, both for adults and babies. While food alone isn’t the solution to every sleep issue, it can be a powerful tool in your sleep toolkit. Let’s dive into some foods and drinks that can either help or hinder sleep, for both you and your little one.

Foods and Drinks That Help Sleep

1. Fatty Fish (Salmon, Tuna, Mackerel)

Fatty fish are rich in omega-3 fatty acids and vitamin D, which are known to boost serotonin production, an important hormone for sleep regulation. These nutrients help regulate the body's circadian rhythm, which manages sleep-wake cycles. For adults, having a light dinner that includes fatty fish can be a great way to promote sleep. While introducing fish to babies should be done cautiously and gradually, these can be a great addition once they are ready. (Journal of clinical sleep medicine)

2. Avocados

Avocados are packed with healthy fats and magnesium, which can help relax your muscles and calm your nervous system. The potassium in avocados also supports healthy sleep patterns by maintaining proper hydration and electrolyte balance. For babies, mashed avocado can be a sleep-friendly first food due to its nutrient density and ease of digestion. (Sleepolosis)

Tip: Try including avocado in your dinner or a bedtime snack, perhaps mashed with some whole grain toast or blended into a puree for your baby.

3. Almonds

Almonds are an excellent source of magnesium and protein, both of which play a role in maintaining healthy sleep patterns. Magnesium helps relax muscles and calm the nervous system, while protein supports stable blood sugar levels throughout the night. Introducing finely ground almonds or almond butter to babies (if they are not allergic) can also help sustain their energy levels overnight, leading to better sleep.

A study published in the Journal of Research in Medical Sciences found that magnesium supplementation, such as that provided by almonds, improved sleep quality in elderly participants (Journal of Research in Medical Sciences)

4. Bananas

For both adults and babies, bananas are a natural sleep aid. They are rich in potassium and magnesium, two essential minerals that act as muscle relaxants. Bananas also contain tryptophan, an amino acid that the body converts into serotonin, which is then turned into melatonin, the sleep hormone. For babies transitioning to solids, mashed bananas before bed can help promote relaxation.

Research: Studies show that magnesium can improve sleep quality, particularly in individuals who suffer from insomnia (The Sleep Foundation).

5. Warm Milk

Warm milk is a classic remedy for sleep, especially for adults and toddlers alike. Like bananas, milk contains tryptophan. The warmth of the drink can also have a calming, soothing effect that promotes sleep readiness. For babies, breast milk or formula in the evening can help set the stage for a restful night.

Tip: Avoid adding sugar or cocoa, as these can disrupt sleep by increasing energy levels. While warm milk can help children relax and fall asleep, it’s important to be mindful of how it’s used. For babies (after the newborn stage) and toddlers, relying on milk as a sleep association can create challenges. If a child learns to depend on milk to fall asleep, they may struggle to self-soothe during night wakings or resist going back to sleep without it. This reliance can disrupt their natural ability to connect sleep cycles independently, leading to fragmented sleep for both the child and their parents. To avoid this, offering milk at least 15 minutes before naps or 30 minutes before bedtime allows your child to enjoy the benefits of milk without it being directly tied to the act of falling asleep, promoting healthier sleep habits.

6. Oatmeal

While often seen as a breakfast food, oatmeal is a great night time option. It’s high in fibre and also contains melatonin and tryptophan. For babies, introducing oatmeal as part of their evening routine can be a filling and sleep-supporting option.

7. Cherries

Cherries, especially tart cherries, are one of the few natural food sources of melatonin. Consuming cherries or drinking tart cherry juice before bedtime can help increase melatonin levels, promoting better sleep. Tart cherry juice also provides many other health benefits including fighting inflammation, reducing muscle soreness, and boosting your immune system. Read sleepfoundation.org to find out how much you should have a day.

Research: Research in the Journal of Medicinal Food indicated that tart cherry juice significantly increased melatonin levels and improved sleep duration and quality (Journal of Medicinal Food).

8. Honey

Honey is a natural sleep aid. One of the primary reasons is that honey contains tryptophan, an amino acid that gets converted into serotonin and then melatonin, both of which are crucial for regulating sleep cycles. Additionally, honey helps maintain stable blood sugar levels overnight, which supports liver glycogen storage. This can prevent the release of stress hormones like cortisol, which can disrupt sleep. The soothing effect of honey, especially when taken with warm milk or herbal tea, further aids in relaxation and promotes restful sleep. See the following for benefits and drawbacks of taking honey: Honey and Milk: Benefits and Drawbacks Extra tip: Honey has been found to be a viable, safe and effective remedy to alleviate coughing for children aged 1-5 years, according to a study published in 2007. We've used it many times with our daughter and it's worked wonders!

IMPORTANT: For babies over the age of one (honey is NOT recommended for infants under 12 months) 9. Sugary Snacks

Consuming sugary foods or snacks before bedtime can negatively impact a child’s sleep. Sugar causes a spike in blood sugar levels, providing a burst of energy that can make it harder for children to wind down and settle for sleep. This can delay the onset of sleep and interfere with their natural sleep-wake cycle. Additionally, as blood sugar levels drop later, it can trigger wakefulness during the night, disrupting their ability to stay asleep. For better sleep quality, it’s best to avoid sugary snacks in the evening and opt for healthier, sleep-promoting options like porridge, toast and nut butters or a banana.

Special Considerations for Babies

It’s important to remember that while introducing sleep-supportive foods can help, babies have unique sleep needs, and diet alone may not be the solution to their sleep issues. Establishing a consistent routine, creating a calming sleep environment, and ensuring appropriate nap schedules are equally critical to ensuring a good night's sleep.

If you or your little one are struggling with sleep, and these dietary tweaks haven’t made the difference you hoped for, there could be other factors at play. Sleep patterns can be impacted by a variety of things, including stress, developmental changes, or sleep environment issues.

Need help with your sleep? If you need personalized guidance for your little one's sleep, you can book a free call with me. Together, we can explore what's happening and develop a tailored plan to help you and your family get the rest you deserve.

Better sleep is just a conversation away!

Radha Sleep Nanny