How nutrition affects kids’ sleep

By Jessica Rizo, CHOC dietetic intern, and  Adriana Assenti, RD, CHOC clinical dietitian

We’ve all been there — tossing and turning through those sleepless nights, too tired to think straight, a little grumpy from lack of sleep, and needing those extra cups of coffee to get us through the day.

Sleep isn’t just a luxury; it’s a cornerstone of our health, playing a massive role in our mental, emotional, and physical well-being. It rejuvenates our bodies, keeps our hormones in check, and is crucial for learning new information and forming memories. While numerous factors can disrupt our slumber, there are plenty of tricks to help us slip into dreamland more easily – including paying attention to what we eat.

Adequate nutrition plays a key role in keeping us alert throughout the day. Eating the right balance of carbohydrates, proteins, and healthy fats is crucial for enhancing our sleep quality.

• Limit sugary foods and heavy carbohydrates: Consuming too much sugar and dinners high in carbohydrates can cause blood sugar levels to spike and hinder your ability to fall asleep.
• Monitor caffeine intake: Avoid giving children caffeine, which can be found in soda, coffee, tea and chocolate, as it can significantly disrupt their sleep.
• Magnesium: This is an essential mineral that plays an important role in regulating multiple functions in the body such as nerve function, blood sugar levels and immune function. Foods rich in magnesium include nuts, seeds, legumes and leafy green vegetables. In some cases, a pediatrician may recommend magnesium supplements, especially if the child’s diet lacks these foods.
• Herbal teas for sleep: Chamomile tea produces a calming effect, which may be effective in promoting sleep.

How much sleep do kids need?

The National Sleep Foundation says that infants, young children, and teenagers need more sleep than adults because their bodies are growing and changing fast.

The following sleep durations are recommended:

• Newborns (0-3 months): 14-17 hours (including naps)
• Infants (4-12 months): 12-16 hours (including naps)
• Toddlers (1-2 years): 11-14 hours (including naps)
• Preschoolers (3-5 years): 10-13 hours (including naps)
• School age children (6-12 years): 9-12 hours
• Teenagers (13-18 years): 8-10 hours
• Adults 18+: should aim for at least 7 hours

What happens to the body without enough sleep?

Poor sleep or inconsistent bedtime habits can seriously affect a child’s health and overall well-being, much like a domino effect, where one issue leads to another. So, what happens to the body when we don’t get enough sleep?

• Thinking problems: Lack of sleep can affect a child’s ability to concentrate, think clearly, and remember information. This can lead to struggles with learning, decreased academic performance, and difficulty solving problems.
• Feeling grumpy and acting out: Children who don’t get enough sleep are more likely to experience mood swings, irritability and increased stress. There’s also a higher risk of behavioral problems such as not being able to sit still, arguing a lot or doing things without thinking.
• Get sick more often: Sleep is crucial for the immune system to function properly. Without enough rest, a child’s body might not be able to effectively fight off infections, leading to more frequent colds, flu or other illnesses.
• Risk of gaining weight: Poor sleep habits can disrupt hormones that regulate appetite, leading to increased hunger and a preference for high-calorie, sugary or fatty foods. This can contribute to weight gain and obesity.
• Growth issues: Sleep is vital for growth in children, as the growth hormone is primarily secreted during deep sleep. Insufficient sleep can thus interfere with normal growth and development.

What habits can help me sleep better?

In addition to eating the right foods and getting enough sleep, adults and kids alike need to practice good bedtime habits.

• Keep a consistent sleep schedule: Going to bed and waking up at the same time every day, can help regulate your body’s circadian rhythm, our “body’s clock.” This regulates our sleep-wake cycle, which helps control both cortisol and melatonin levels, ensuring they are at optimal levels for sleep and wakefulness.
• Optimize your sleep environment: Ensuring your bedroom is quiet, dark and cool can create an ideal environment for sleep, mimicking the natural nighttime conditions our bodies crave.
• Limit evening exposure to bright light: Try avoiding screens at least an hour before bed. Exposure to bright and especially blue light can stop melatonin production. Using devices like smartphones and computers, or even bright household lights, can trick your brain into thinking it’s still daylight, reducing melatonin levels, and keeping you awake.
• Engage in relaxing activities: Activities that reduce stress, such as reading, yoga or listening to soothing music, can lower cortisol levels. This creates a calmer environment beneficial to triggering melatonin release.

Getting plenty of sleep, eating healthy foods, and maintaining good bedtime habits are crucial for kids to grow up healthy and strong. Sleep is a special time when our bodies rest and grow. Eating the right foods gives us the energy and nutrients we need to grow bigger and think more clearly. Having a regular bedtime routine ensures we get enough sleep every night. Starting these habits early not only helps kids now but also as they grow up. By taking care of their sleep and nutrition, kids can perform their best at school and play, and grow up to be healthy adults.

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