Finding your child wide awake an hour past his bedtime can be disheartening. You know how it feels to stare at the ceiling as the seconds, minutes and hours tick by. Counting sheep is not fun, and sometimes all you need to do is ease a growling stomach to be fast asleep. Certain bedtime snacks can do the trick by helping your child fall asleep and stay asleep.
Healthy Snacks
The amino acid tryptophan helps people fall asleep. If you combine a food that contains tryptophan with a carbohydrate, the tryptophan is absorbed more quickly. Foods containing tryptophan include milk, sesame seeds, cooked oatmeal, russet potatoes, unsweetened chocolate, eggs, sunflower seeds, pumpkin seeds, Parmesan cheese, cheddar cheese, dried spirulina and pork chops. It may take longer for your child to digest foods that are higher in protein, so give these at least an hour before bedtime. Offer your child a glass of warm milk and a cheese stick. You can always try a small bowl of whole grain, low sugar cereal with milk. Whip up a scrambled egg and sprinkle with mild cheddar cheese. Yogurt sprinkled with granola may also do the trick.
Dessert
There are several desserts that can help your child fall asleep at bedtime. Some of them are generally high in carbohydrates and calcium and have less protein. Try a small slice of warm apple pie with a dollop of vanilla ice cream. Homemade oatmeal raisin cookies and a glass of milk provide fiber and calcium.
Low-Calorie Bedtime Snacks
A healthy bedtime snack should not interfere with the diet of an overweight child. Sleep is beneficial for weight control, so providing a low-fat snack will go a long way for a well-rested child. Try a 1/2 cup of cottage cheese sprinkled with 1/4 cup of strawberry slices. A hard-boiled egg with a slice of whole grain toast can be enjoyed at bedtime as well as breakfast. A glass of 2 percent milk and a small bowl of oatmeal sprinkled with strawberries or peaches may also do the trick. Warm foods like milk and oatmeal are soothing to the stomach and provide an inviting, sleep-inducing aroma.
Effectiveness
Tryptophan is an essential amino acid naturally found in food. The body needs vitamin B-6 and carbohydrates, in particular, to utilize tryptophan to its full potential. Eating carbohydrates increases the insulin in your system, which redirects competing amino acids. This allows the tryptophan in your body to freely pass into your brain. This amino acid is a precursor for serotonin; meaning serotonin is synthesized from tryptophan. Serotonin is converted to melatonin, a sleep-inducing hormone.
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