Ideal Bedtime Snacks for Kids

It’s 8 p.m., dinner was a while ago… but just before bedtime, your child asks for “just a little something.” Is it real hunger or part of a comforting routine? Either way, offering a light and well-chosen snack can help your child fall asleep more easily — as long as you serve the right kind of food.

Why Can a Bedtime Snack Help?

A small evening snack can:

• Prevent night wakings caused by hunger
  
  

• Support melatonin production — the sleep hormone — through certain foods
  
  

• Create a calm, soothing moment to mark the transition to bedtime
  
  

But be careful: this is not the time for sugary treats or fatty foods. The ideal snack combines complex carbohydrates, a bit of protein, and ingredients rich in tryptophan — an amino acid that helps the body produce melatonin and serotonin.

5 Snack Ideas That Are Both Healthy and Soothing:

• A glass of warm milk (or calcium-fortified plant milk) with a slice of whole grain bread: simple, comforting, and rich in tryptophan.
  
  

• Sliced banana with a sprinkle of cinnamon: naturally sweet and full of magnesium, great for relaxing the muscles.
  
  

• Unsweetened applesauce with a spoonful of almond butter: gentle on the stomach and packed with healthy fats.
  
  

• Plain yogurt with a few spoonfuls of oats: a satisfying combo that’s light on digestion.
  
  

• A small bowl of warm oat milk with a bit of honey (for children over 1 year old): a soft, plant-based option that's cozy and calming.
  
  

What to Avoid Right Before Bed:

• Sugary foods (candy, chocolate, cookies…)
  
  

• Stimulating drinks (including some teas or sodas)
  
  

• Rich or hard-to-digest meals
  
  

In Conclusion:

A bedtime snack, if chosen wisely, can become a peaceful and comforting part of your child’s evening routine — and even support better sleep. The key is to keep it simple, natural, and mindful of true hunger cues — because sometimes, a hug is better than a cookie.

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