I am a nutritionist and these sleeping tags are my foolproof tricks to make my children sleep

Sorting the Snack Groove sleeping

Do your children jump to bed, sleep and stay in a blissful, uninterrupted sleep in the next 10-12 hours, wake up with a smile and strive to greet the day after 8 a.m.? No, not mine either. My four overarching ambition of my four children was always to stay late – something that was only considered on high days and public holidays. Yes, you know that you have to fall asleep, but the temptation of a late night sometimes seems to be so tempting. So there is an abundance in the hope of these additional or two hours.

As a mother of four girls, I saw all the excuses under the sun; “Mom, I can’t sleep”, “Mom I can’t find my cozy toy”, “Mom, it’s too bright in my room,” Mama, it’s too dark “. And of course this old chestnut;” Mama, I’m still hungry/thirsty “.

I know what a balanced diet looks like – after all, I’m a registered nutritionist – and we have a fairly pragmatic approach to food at home. I like to think that we eat about 80% of the time quite healthy, so I don’t worry too much about the strange treat – it is all part of a healthy and balanced attitude towards the food where nothing is forbidden, and – as you often remember – everything in measurements, with lots of vegetables’ than my mantra.

It is difficult to sleep with a rumbling tum, and the idea of hunger can deal with the mind, which makes it even more difficult to drift off. Similarly, it is uncomfortable and dehydration can even lead to headaches. But when I hear this shout of sleep “I’m still hungry …”, I am quite hard in my attitude and do not allow the children to be free in the kitchen. Instead, it is usually something really boring, so that the idea of eating loses its brilliant appeal at the time, but you will still give you enough to ward off every real hunger or thirst until breakfast.

I know that appetits can vary with children, and I am definitely not from school that insists that children have to clarify their plates every time. But most of the time I think that when you have eaten in the dinner and have not carried out strenuous activities, you probably don’t need much more before going to bed, except for a drink. However, if a plan B is needed, you should arm the following proven information with everything you need to know.

The best time for dinner and snacks in front of the bed

Dinner, teatime, dinner – however you call the last meal of the day – tends for most families at the same time at the same time. It is great to have a routine for various reasons. If you cannot always eat together as a family, try your children to eat around the same time every evening. This uses their body clocks – children like a predictable routine.

In my experience, the main meal then seems to work on the handling for 2 hours. So gentler activities such as a puzzle, drawing or reading after dinner can be a good way to prepare them for the bed. A daily bathroom could be part of the plan for some, brush their teeth and cuddle with a story in the Pyjamas, the last step could be before going to bed.

Sometimes they may not eat much at dinner, and an offer of a small snack and a drink is useful to include the routine. But make sure it is before brushing your teeth – the only thing you should have after brushing your teeth is water.

Which foods can help to sleep?

Nutrition is involved in so many aspects of our health and well -being that it makes sense that there is a connection between what we eat and our sleep. Certain nutrients in food were highlighted as potential sleep time buddies, since they contribute to the metabolic processes that are shaped in body quality.

Tryptophan (An amino acid that occurs in Turkey, banana, oats and cheese) plays a role in the balance and production of the chemicals melatonin and serotonin that promote sleep.

magnesium Has an impact on the nervous system and helps with feelings. Try to serve nuts, seeds and whole grain.

calcium Can promote relaxation and also be important for the body with tryptophan. Since it is also of crucial importance for the growing bones of the child, they give them many milk food and enriched alternatives, sesame seeds and dried fruits.

fiber Was associated with a healthy intestine (and a healthy immune system) and helps to regulate the blood sugar level. It is in fruit, vegetables and whole grain – the basics of a healthy diet.

Investigations have provided some evidence of which foods are useful for snacks for bedtime, but overall the evidence shows that this is present A healthy, balanced diet is associated with better sleep quality. Instead of looking for a specific sleep-inducing food or drink, it may be better to see the overall picture of what your children (and you) eat over the week to see whether there are improvements that you can do via the piece.

The best sleeping ligs for all ages

In general, a small part of the protein with a whole grain or fiber-rich food should help fill them and deliver a nutrient thrust of vitamins and minerals.

My selection for every age:

• Small children: Small bowl porridge (oatmeal) with a vertebrae peanut butter
• Small children: A piece of wholemeal toast with almond butter
• teenager: Smoothie made of milk and chopped banana

5 snacks for all age groups Top sleeping tacks for all age groups:

• Hard -boiled egg and a couple of infants
• House cheese with fruit slices (e.g. peach, apple)
• Oat cake and slice of cheese
• Wheels made of whole grain pitta and hummus
• Simple yogurt with mixed seeds

Avoid food before going to bed:

While we want to make sure that a later snack becomes nutritional, there are some things to avoid:

• Caffeine: caffeine drinks and bubble cola, even chocolate and cocoa can affect sleep and be avoided in the evening best
• Salzy food: the salt can disturb sleep when we feel thirsty and make another apology to get out of bed and to ask a drink
• Heavy, large meals: Foods that are undigested in the stomach when you go to bed can feel uncomfortable and lead to painful digestive disorders.

The food that different people find helpful to support a relaxing night will vary, and this applies to all age groups. While some foods have some advantageous effects, the food alone will not compensate for a bad bedtime routine. You will probably find that limiting the screen time outside the bedroom, a warm bath, a story or a song and a comfortable bedroom makes a difference at the right temperature.

The perfect recipe for a good night’s sleep

A deep and uninterrupted sleep can have an extremely positive effect and help our children feel refreshed and get the best out of their next day. In addition, sleep is when the body needs time for all reset and repair required. This reconstruction often requires nutrients – our body simply does not stop – and energy is also needed to maintain a stable blood sugar level during the night.

A balanced approach to meals and snacks brings us all day and the night. So if your children have to have an additional snack when the clock leads to the bedtime, it is helpful to build a nutritious option in your routine so that you really don’t wake up hungry.

The bedtime will not always be easy, but a fight less against the fight helps to reduce stress!

Read more

10 top tips to support your child’s sleep
You don’t sleep wrong – you just have to rethink it!
How to sleep better
10 tips for better sleep hygiene

All health content on goodfood.com is only provided for general information and should not be treated as a replacement for the medical advice of your own doctor or another medical specialist. If you have concerns about your general health, you should contact your local health service provider. See our website Terms and conditions More information.