Getting your kids ready to go back to school? Well, make sure you pay extra close attention to their meals! What children eat, what they don't eat, and how much they eat, can all affect their sleep.  And as we all know... Children need their sleep to perform well in school!  

Foods can affect energy level and sleepiness. Some induce a feeling of calm and even drowsiness, some can create feelings of alertness.

In most cases, carbohydrate-rich foods are known to have a calming effect on the body. Highly processed carbohydrates don’t have the same sleep-inducing effects, which means that before-bed bowl of sugary breakfast cereal isn’t such a good idea.

It can take thirty minutes to an hour for the sleepy effect to occur, so aim for a healthy carbohydrate snack a half hour before naptime or just before beginning your pre-bedtime routine.

Some foods can create sleep problems through the digestive process because they can cause indigestion, gas and aggravate reflux. Other foods have a stimulating effect on the nervous system. So avoid giving your child any of these before bedtime or naptime:


 -Caffeinated beverages such as cola or tea
-Chocolate
-Peppermint
-Fatty or greasy foods
-Spicy foods
-Orange juice, and other citrus juices
-Cream sauce
-Butter and margarine
-Additives and preservatives
-MSG (Often found in Chinese food)
-Carbonated beverages
-Sugar
-Simple carbohydrates: white rice, white potatoes, white bread
 
A few ideas for snacks for your child to have either a half hour before a nap or before you start your nightly bedtime routine:


-Whole wheat toast and cheese
-English muffin with low-sugar jam
-Oatmeal with bananas
-Whole-grain cereal and milk
-Bagels (whole wheat) with cheese or turkey
-Whole grain crackers with tuna
-Peanut butter sandwich
-Low-sugar oatmeal cookies with warm milk
-Wheat pretzels with cheddar cheese
-Apple slices with natural peanut butter 
-Brown rice pudding 
-Yogurt and low-sugar granola

 See Also:

-Sleep Problems Affect Behavior!

-Six Things You Need to Know About Sleep

-How to Get Kids to Sleep In