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9 foods that help your child get a better night's sleep

Sleep is an essential building block for a child's mental and physical health, as studies have shown that children who get enough sleep on a regular basis have better physical and mental health in terms of learning abilities, memory, behavior and focus, and lack of sleep leads to obesity in children.

According to what was published by "POPSUGAR", the American Academy of Pediatrics reported that regular sleep deprivation can lead to irritability, difficulty concentrating, high blood pressure, obesity, headache and depression, and conversely, children who get enough sleep have a healthier immune system. Better school performance, behavior, memory and mental health.

And good sleep can do wonders for your children, along with classic sleep-supportive tips such as avoiding screens before bed and keeping the bedroom cool, eating the right foods may give your children the sleep boost they need, while these foods will not be the magic bullet that they hope for. Every parent, including it in your child's diet will definitely not hurt anything.

9 foods that may help your child get a good night's sleep



Eggs are a favorite breakfast food and are a natural source of tryptophan, an amino acid that plays a role in the production of serotonin, a chemical that helps regulate sleep cycles.

Data published in the Asia Pacific Journal of Clinical Nutrition suggests that consuming two kiwis before bed causes them to fall asleep 42% more quickly compared to people who do not eat kiwis before bed.


A cup of warm milk is a classic sleep guarantee as milk naturally contains tryptophan, an amino acid essential for the production of serotonin and melatonin - two essential compounds that help babies relax and have a regulated sleep-wake cycle.


If your children crave something sweet, dates can be an ideal solution to satisfy and support that craving for sleep. This fruit contains two main nutrients that play a role in sleep - vitamin B6 and potassium. Enjoying low glycemic dates can help instead of The ultra-sugar candy prevents high blood sugar, making sleep more difficult.

sea ​​food

Fatty fish such as salmon are rich in nutrients such as vitamin D and healthy fats. Fish consumption has been shown to have a positive effect on sleep quality among some populations. This positive effect may be partly due to the vitamin D content in fish.

Getting your children to eat meals that contain a lot of variety, including fish and seafood, may reduce the risks of poor sleep quality.


Walnut is a rich source of the hormone melatonin, which is known to play a great role in regulating sleep, combining the hormonal benefit of melatonin with the saturated benefits of healthy fats, fiber and plant proteins, makes it an excellent choice for a bedtime snack.

An easy way to include walnuts in a child's diet is to include nut butter in snacks and sandwiches.


Rich in the amino acid tryptophan which is key to the production of melatonin, a hormone that plays a role in the sleep-wake cycle, chickpeas are also rich in vitamin B6, which is a nutrient necessary for the production of serotonin, serotonin is the key in supporting sleep, instead of eating potato chips, offer your children some snacks Of roasted chickpeas

the banana

Bananas are a great sleep-support food because of their tryptophan and magnesium content, data indicate that a lack of magnesium may lead to sleep problems.Other sources of magnesium include almonds and spinach, in case your child is not a fan of bananas.


You might be surprised to learn that tryptophan, the amino acid found in turkey, is also found in chicken, this amino acid is a source of serotonin and is associated with healthy sleep.