SAEDNEWS: Food can actually help calm your child and promote more restful sleep. Foods that increase melatonin levels in the body can support better sleep quality in children.
According to SAEDNEWS, For parents who struggle every night to get their children to sleep, a good night’s rest can feel like an unreachable dream. In this article, we introduce several foods that can help bring peaceful and restful sleep to your children.
The amount of sufficient sleep varies depending on your child’s age. Toddlers need 11 to 14 hours of sleep per day. For children between three and five years old, this amount decreases to 11 to 13 hours. Children aged 6 to 13 years should get 9 to 11 hours of sleep each day.
In general, foods that help improve sleep contain a substance called tryptophan. Tryptophan is a chemical compound in the brain that produces serotonin, from which melatonin is created. Melatonin is so essential for sleep that it is known as the “sleep hormone.” In fact, foods that increase melatonin levels in the body can help children sleep better.
Banana
Bananas contain melatonin and serotonin and are considered one of the best sources of magnesium. Magnesium is a mineral that helps relax muscles, which can contribute to more comfortable and restful sleep.
Chicken and Turkey
If you want to prepare a meal that helps both you and your child enjoy better sleep, you should include chicken in your shopping list. Like dairy products, chicken is rich in tryptophan and contains an amino acid that supports restful sleep. Eating chicken can have a significant positive effect on children’s sleep.
Oatmeal
Oats are considered whole grains and are among the best foods for improving sleep quality. This food is not only easy to digest but also helps reduce anxiety and supports the proper functioning of children’s nervous systems. It is recommended to consume oatmeal in the morning, but it can also be included in dinner meals.
Eating rice and pasta can also contribute to better and higher-quality sleep, provided that they are consumed a few hours before bedtime. Sesame seeds, pumpkin seeds, sunflower seeds, and fenugreek are also excellent choices for promoting good sleep. Keep in mind that dried fruits such as almonds, cashews, hazelnuts, and nuts in general can also help children experience better sleep.
Give your child a bath before bedtime.
Avoid bringing phones and toys into your child’s bed when they are ready to sleep.
If your child is older than 2 years and watches television or plays with a tablet, screen time should not last more than one hour.
If your child is afraid of the dark, leave a dim light on.
Avoid upsetting or punishing your child for going to sleep, as it is not an effective method for developing healthy sleep habits.
If your child has a specific bedtime routine, sing a song, read a book, or spend some time talking with them before sleep.
