Our children went back to school just over a month ago, and no doubt many of you are not finding going back to school and the associated routine too easy, especially as far as timetables are concerned. After a long summer, it is not easy for children to start going to sleep early again so they can rest for as long as they need to.
There are numerous aspects that affect how our children sleep, and one of the most important is no doubt what they eat. So today on the blog we would like to give you some recipes for children to sleep better.
It’s obvious that easy-to-digest foods will help them rest better, while heavy and fatty meals will make it more difficult for them to go to sleep, but do you know what food belongs in each of these groups?
The best food to have before going to bed
- Turkey has a very low fat content, and it contains tryptophan, which favours sleep. Chicken and other white meats are also good so we can vary what we give our children for dinner.
- Potatoes help reduce the level of sugar in our blood. If possible, roast or boiled rather than chips.
- Bananas are rich in magnesium and good for relaxing the muscles. They also contain melatonin and serotonin, hormones which help us go to sleep.
- The fruit with the most melatonin is the cherry, so it’s good to have them to regulate sleep.
- Vegetables. Especially tomatoes, onions, broccoli and pumpkin. A vegetable purée is a fantastic starter for the whole family’s dinner.
- Dairy products. Our grandmothers always used to say that glass of warm milk was good for you before you went to bed, and they were right. Both milk and other derivatives (cheese, yoghourt…) contain tryptophan, an amino-acid that helps produce serotonin and melatonin, which as we already said help to regulate our sleep cycle.
- Wholemeal foods like bread, cereals and rice. They contain vitamins B1 and B6 and are also rich in magnesium, which helps the nervous system to work better.
- Dry fruits. Almonds, for example; they are rich in tryptophan and magnesium.
- White fish that is easy to digest, preferably grilled or steamed with very little fat.
Example of a menu for children to sleep better
Bearing all this in mind, we would like to propose three recipes for a light and delicious dinner that your children just won’t be able to say no to.
The queen of autumn dishes. Very nutritive, rich in beta-carotenes and fibre, the taste is mild and sweet and that’s why children love it. You can combine it with Parmesan cheese, as dairy products also bring on sleepiness.
Broccoli contains a great deal of antioxidants and vitamin B which has a relaxing effect. If your children don’t like vegetables, and broccoli even less, if you make it au gratin with cheese they’ll eat it in no time at all.
If it’s difficult to get your children to eat fish, especially if it’s boiled or grilled, serve it in a different way and make it taste better with a delicious yoghourt sauce.
Apart from taking these recommendations into account it is important to leave some time between having dinner and going to bed, and to establish a routine that helps your children relax, like bath-time, a massage or telling them a story.
What recipes do you make for your children before they go to bed? We’ll be waiting for you in the comments.
