Can improving your diet improve your sleep?
I often say to my clients that there isn’t likely to be just one reason why you are struggling with your child’s sleep challenges.
It is very fairly unlikely improving your child’s diet alone will significantly improve their sleep. However, nutrition plays a key part in holistically improving it. We need to add all of the finest ingredients to make the best sleep cake, and nutrition is a significant finest ingredient.
This article is for information purposes only, if you or your child have dietary requirements or you have concerns around your child’s diet please reach out to your child’s doctor or nutritionist/dietician.
Here are four examples of key nutrients that are essential for good quality sleep:
Iron
It is well known and reported that Iron Deficiency Anaemia is linked to fatigue, weakness, poor sleep quality and insomnia. It is unlikely babies under 6 months are iron deficient as they receive their iron stores during the latter stages of pregnancy. Equally, formula milk is fortified with iron and is readily available in breast milk. Therefore, as a child moves over to a solid diet, it is important they are offered iron rich foods. For example, red meat, eggs, beans, dried fruit, broccoli.
Vitamin D
Low Vitamin D levels can also be associated with fatigue and sleep problems. Most foods are low in Vitamin D as the best source is exposure to the sun. Which proves as a problem in countries like the UK which have low levels of light in the winter months. Foods to boost your Vitamin D levels include cheese, egg yolks, and oily fish.
Vitamin C
Vitamin C plays an important role for sleep as well as other essential bodily functions. It is found in fresh fruit and vegetables, but is at its highest in fruits and vegetables that are the most fresh. If your child is fussy then you may want to consider a supplement alongside the advice of your child’s doctor.
Calcium
Calcium is used to produce Tryptophan, which is the signal for the sleepy hormone, melatonin. Therefore, calcium deficiency is related to difficulty falling asleep as well as poor quality sleep. Annoyingly for children who have cows milk protein allergy or intolerance, it is easily found in dairy products. Other non dairy sources include non dairy milks, dark green vegetables, fish, kiwis, pineapple, apricots.
There are also types of food that are negative for good quality sleep. Here is a list of what they are:
Caffeinated drinks
Chocolate
High fat foods
Tomatoes
Refined carbohydrates
Aubergine
Food high in sugar
Food which is spicy
High levels of protein without a complex carbohydrate
Very high fibre foods
In summary, the quality of your child’s diet does play an important part in their sleep quality. However, it is unlikely to be the only part. Which is why gentle and holistic sleep coaching is vital in improving your child’s sleep challenges.
Join our Facebook community
If you feel you need further support to improve your baby or child’s sleep, then come on over to Gentle Baby & Child Sleep Training Tips community where you find further free sleep advice and support.
