Unlocking Sweet Dreams: Nutrition and Lifestyle Tips for the Whole Family
As any weary-eyed parent of a newborn knows, sleepless nights are a rite of passage in the world of parenting. However, as a paediatric sleep consultant and holistic health coach, I've discovered that thoughtful meal planning and consistent sleep-promoting lifestyle habits can transform restless nights into more restful slumber for the entire family. In this guide, we'll explore the nutritional keys to unlock your child's best sleep and provide you with some easy and delicious recipes that even fatigued parents can manage.
Dreamy Milk Components for Infants
For exclusively breastfed babies, the journey to better sleep begins with optimising the mother's diet for an ideal milk composition. Two key nutrients play a crucial role in enhancing sleep:
Tryptophan: This precursor to calming serotonin and sleepy melatonin naturally abounds in breast milk, providing the perfect dose to ease infants into slumber.
Calcium: Abundantly found in breast milk, calcium boosts tryptophan absorption, aiding its conversion to soothing serotonin. If supplementing breastfeeding or transitioning to bottles, look for a formula highest in tryptophan for a similar soothing effect.
If pumping ensure to label the time the milk was pumped to ensure the levels of melatonin match the time of day you feed your little one.
Magical Complementary Foods for All Ages
As your child transitions to solid foods, incorporate dishes rich in compounds that boost calming neurotransmitters like serotonin. Here are some age-specific recipes to enhance the journey to Dreamland:
Tryptophan-Rich Tuna Casserole (For Toddlers and Preschoolers):
Blend protein-packed canned tuna with tryptophan and vitamin B6-rich sweet potato.
Toss with whole grain pasta shells for an easy casserole that promotes your toddler’s zzz’s.
Warm Milk and Oat Smoothie (For Older Children):
Whip up a warm bedtime smoothie by blending banana, oats, cinnamon, almond butter, and a splash of milk or yogurt.
The carbs spike insulin, enabling tryptophan to enter the brain, while casein protein contains amino acids that boost sleep hormones.
Diet Tips for All Ages
Incorporate foods at dinnertime that contain tryptophan, such as turkey, nuts, seeds, eggs, and dairy. Additionally, include produce rich in melatonin-boosting antioxidants like cherries, grapes, and kiwi. Avoid heavy, fatty foods and sugary treats in the evening.
Lifestyle Enhancers for Peaceful Sleep
Since overtired toddlers and preschoolers often grow hyperactive and struggle to settle, optimise sleep potential by:
Avoiding Bright Blue Light: Dim lights and switch devices off including the TV two hours before bedtime. Use soft red or amber lighting to set the mood for sleep or as a night light.
Practising Relaxing Yoga Poses: Engage in relaxing yoga poses together, then try a light massage to help muscles fully release tension before tucking in. Connection time is key in helping little ones settle for bedtime.
Keeping the Bedroom Cooler: Maintain an optimal temperature between (15-19°C) and ensuring they also don’t get too cold in the early hours, always dress your baby for the coldest part of the night.
Consistent routines, early bedtimes, coupled with soothing pre-bed rituals, set children up for sleep success. Feel free to contact me anytime for further support in personalising the best nap time and nighttime schedule, diet, and lifestyle plan to ensure your family enjoys restful nights. Sweet dreams await!
Find our m ore or discover how Keri can help you over on www.sleepymums.com