Foods That Help Kids Wind Down (and Ones That Don't)

The short answer: no food works like a sleeping pill, but what and when children eat can make bedtime easier or harder. A balanced tea two to three hours before bed, a small plain snack if they're hungry, and no caffeine or big sugary treats in the evening give sleep the best chance.

Foods that can help them wind down

• Milk or yoghurt. Dairy contains tryptophan, which the body uses to make serotonin and melatonin. The evidence that milk itself makes children sleepy is weak, but a warm drink is a comforting part of a routine.
• Oats. A small bowl of porridge or an oatcake is filling without being heavy, and oats contain magnesium.
• Bananas. Easy to digest, with some magnesium and potassium.
• Wholemeal toast with a thin layer of nut butter, another easy way to add magnesium.
• Kiwi fruit and cherries. Small studies in adults have looked at kiwis and tart cherries for sleep. Nice to offer, but don't expect miracles.

For more ideas see magnesium-rich foods kids will actually eat.

Foods and drinks that can keep them awake

• Caffeine in cola, iced tea, tea, coffee and energy drinks. Energy drinks aren't suitable for children at all, and most UK supermarkets won't sell them to under-16s.
• Chocolate, especially dark chocolate, which contains a little caffeine and a related stimulant.
• Big, heavy meals close to bedtime, which can cause discomfort and indigestion.
• Sweets and fizzy drinks in the evening. There's little evidence that sugar makes children hyperactive, but evening sweets fill them up instead of a proper tea and are bad for teeth.
• Spicy or very rich food, which gives some children indigestion.
• Lots to drink right before bed, which can mean night-time toilet trips or wet beds. Offer drinks through the day, with a smaller drink at bedtime.

Timing matters

Aim to serve tea two to three hours before bedtime, with a small snack an hour before bed if there's a long gap. A child who goes to bed hungry may wake in the night, and one who eats a big meal right before bed may struggle to settle.

Bedtime snack ideas

• A small bowl of porridge or wholegrain cereal with milk
• Half a banana with a spoonful of yoghurt
• An oatcake or wholemeal toast with a little nut butter
• A warm milk
• A few slices of kiwi or apple with a little cheese

Brush teeth after the snack, not before.

Food is one piece of the puzzle

Food helps, but routine, screens and daytime activity matter more. See our bedtime routine guide, screens before bed and bedtime battles.

Magnesium in the evening drink

Magnesium contributes to the normal functioning of the nervous system. Our magnesium for kids is truly unflavoured, so it can go straight into that bedtime milk: 2.5ml for ages 1 to 5 and 5ml for ages 5 to 14. See the best time to give your child magnesium.

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Our magnesium
Liposomal Magnesium for Kids (Age 1+) is truly unflavoured, gentle on little tummies, and built for absorption. Magnesium contributes to the normal functioning of the nervous system.*

*Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult your healthcare provider before use if your child has a medical condition or takes medication.