Naturally Melatonin-Packed Bedtime Snacks to Help Your Toddler Sleep

If you are struggling with your toddler either getting to sleep at bedtime or not sleeping well at night, I am sure you have tried just about everything.

From sleep training, to different bedtime routines, there are so many things you can do to try and support your little to sleep.

But, have you tried feeding them melatonin-packed foods before bed?

That’s right, there are foods that you can give your toddler that have natural melatonin in them, to help support your toddler’s natural circadian rhythm.

That’s not to say that this is the magic cure to your child’s sleep issues, and if you think there is a real medical issue, definitely seek out a professional.

However, trying different foods couldn’t hurt!

Whether your toddler is having sleep issues or not, try out this different bedtime snacks with natural melatonin and see if they help your toddler fall asleep faster, and stay asleep longer.

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Why Does Melatonin Matter for My Toddler?

Melatonin is naturally produced by everyone, and increases when it gets dark outside, right before bedtime.

It is super important for getting anyone ready for sleep! Melatonin regulates your sleep cycles and circadian rhythm. The right amount ensures you get the restful sleep your body needs.

Lots of the foods listed below have an amino acid called tryptophan. This amino acid helps the body create the sleep hormones serotonin and melatonin.

Babies and toddlers need good restful sleep to ensure they grow and develop as expected.

Good sleep also ensures a better mood!

Here is the list of foods that are loaded with melatonin, and other wonderful things that work to help your body naturally produce it.

1. Bananas

Bananas are packed with natural melatonin, as well as tryptophan – an amino acid that is a precursor to serotonin and melatonin.

They also contain potassium and magnesium, which relax the muscles and calm the nervous system. Bananas are one of the best bedtime snacks for good sleep!

2. Yogurt, Milk and Other Dairy Products

Not only do dairy products also contain tryptophan, thus aiding the body create melatonin, the calcium in dairy products helps the body process the tryptophan and create more melatonin!

3. Oatmeal

Oatmeal is a great complex carbohydrate that helps control blood sugar levels, and boost serotonin and melatonin production. Oatmeal also helps your toddler feel fuller for longer, minimizing the chance that they will be hungry through the night.

4. Turkey

Ever get super tired after a big turkey dinner at thanksgiving or Christmas? That is because turkey, as well as many other proteins, have tryptophan as well.

We often over do it a little bit at these holiday dinners, making us very sleepy with all that tryptophan creating all that melatonin in our bodies. Try a turkey or protein-heavy dinner close to bedtime for your toddler!

5. Cherries or Tart Cherry Juice

Cherries are high in melatonin and antioxidants that cause an increase in serotonin, which makes you feel happy and restful. Make sure to cut them in half and take out the pits for your toddler.

You can also try pure tart cherry juice, even diluted with some water. Make sure not to get the sugary stuff!

6. Chamomile Tea

A cup of cooled down chamomile tea with honey (for a toddler over one) is a wonderful bedtime drink that promotes relaxation and calms the body and mind.

7. Complex Carbs

Complex carbs help regulate blood sugar levels through the night, keep your toddler feeling fuller longer, and help release serotonin to promote relaxation and sleepiness.

8. Pumpkin Seeds and Almonds

Pumpkin seeds and almonds contain protein, as well as are rich in B-vitamins that help your produce serotonin.

9. Kiwi

Kiwis are high in potassium, and Vitamins C and E, which all help to relax the muscles and promote a restful sleep.

10. Protein

Whether it is from meat products or nut butters, they contain tryptophan to help produce melatonin. Combining a nut butter with a complex carb like a whole wheat cracker or piece of bread, can help make that tryptophan more easily accessed by the brain.

Things That Decrease Melatonin Production

Cortisol

When babies and toddlers get over-tired and do not get enough sleep or get to bed on time, their body starts to produce a stress hormone called cortisol.

This release of cortisol is often seen in toddlers and babies as the hyper-like behavior that is often mistaken as not being tired enough! It is like a second wind that you definitely do not want to see.

To avoid this, keep a consistent bedtime at a time where most children’s melatonin naturally peaks, around 7-8 pm.

Obviously this does not always happen and there has to be room for the odd schedule change, but your toddler will be a lot less likely to have a hard time when you happen to be out one evening for an event a little later than usual, when you keep their bedtime the same most of the time.

Screen Time and Blue Light

We all know blue light that comes from screens is a sure fire way to ruin bedtime and that deep night time sleep.

Blue light, particularly from screens, suppresses the melatonin hormone and tricks our brain into thinking it is still daytime.

This messes up your body’s circadian rhythm, makes it harder to fall asleep, and reduces overall sleep quality.

Obviously, this is a problem for anyone, especially toddlers and children.

I don’t think I realized just how much it really could affect sleep until I saw the difference for myself in my toddler and child.

I have a strict rule (probably the only super strict rule in my house beyond not hurting each other), where screens must be off by 5:30pm in our house.

It makes the world of difference getting the kids to bed and in their quality of sleep at night.

Other Ways to Help Your Toddler Sleep

Outdoor Play

Outdoor play during the day is a great way to help your children’s circadian rhythm naturally. The natural light from outside simultaneously helps their bodies stay awake during the day and produce melatonin at night.

Plus, outdoor play is the best kind of tired for your toddler! It tires them out and helps their development in pretty much every way imaginable.

Get your kids outside as much as possible!

Bedtime Routine

The importance of a bedtime routine is so underrated!

Most evenings I start our wind down an hour or two before bedtime. I turn off screens (if they are even on) and I even turn dim the lights in the house.

Mom and dad clean up while kids play on their own, then we do some family time and baths before books, bedtime snacks, and bed.

Most nights look very similar, and this helps our children’s bodies know exactly what is coming up – sleep time!

Bedtime is always at the same time so their bodies are used to when to fall asleep. It works like a charm.

I hope these tips, tricks and yummy bedtime snacks help your toddler (and you) get the sleep they need!

toddler hands reaching for a bedtime snack of fruit

toddler being fed some fruit for a bedtime snack

Naturally Melatonin-Packed Bedtime Snacks to Help Your Toddler Sleep