Sleep-Friendly Nutrition for Toddlers
Did you know that there is a big connection between our diets and our ability to sleep well? As an adult you know all too well what happens to you if you drink coffee, have a blood sugar crash, or down an energy drink too close to bedtime. Our little ones can be affected by their diet as well!
If you have a toddler who is not sleeping well, resisting bedtime, throwing fits, or waking up many times in the night, of course there are many different possible factors to consider but the very first thing to consider is their dietary habits.
How can you make sure that your toddler's nutrition is on point when it comes to supporting healthy sleep habits?
No, I'm not going to tell you to cut out sugar ;) sugar is the body's preferred source of fuel and toddlers need a lot of fuel. Fruits, honey, and maple syrup are all great healthy and mineral-rich sources of sugar for a growing body. (Now high fructose corn syrup and artificial food colorings...that's stuff I would cut out for sure)
Sugar (carbohydrates) must always be combined with fat and protein for balanced meals and snacks. This supports healthy blood sugar levels.
You know when you wake up in the middle of the night, thirsty and sweating? That is often a sign of a blood sugar imbalance. I find that if I keep my blood sugar balanced during the day, and have a balanced snack before bed, I don’t wake up in the night.
Don't shoot yourself in the foot at bedtime when it comes to what your toddler is eating ;)
Feed a balanced meal or snack every 2-4 hours consisting of protein, carb, and fat. Some easy ideas:
cheese stick and apple slices
chicken chunks and plain greek yogurt with honey
slice of deli turkey, sweet potato fries, sliced blueberries
hardboiled sliced egg, strawberries
What about milk at bedtime?
Milk is considered a “perfect food” containing all three macronutrients, so it’s still fine for your toddler to have a sippy cup of milk at the beginning of the bedtime routine.
Here’s something else interesting I learned a while back, tart cherry juice is naturally supportive of sleep.
Tart cherry juice (100% tart cherry juice no other ingredients) is naturally supportive of sleep and could be a good addition to dinner or the bedtime snack.
Because it’s very sour, you’d want to dilute it in your child’s bottle with water 50/50. And because it’s just carbohydrates, you’d want to give it to them alongside their dinner or their protein bedtime snack.
Once you have your toddler’s sleep-friendly diet down, let me know if you are still having sleep issues. I can help you figure out exactly what it is, and how to help!
Be sure your toddler’s daily sleep schedule is -chef’s kiss- Click the image to get a free sleep schedule by age!