Written by: Taylor McElhone, Sleep Consultant, Sleepy Squish Co.
When it comes to baby and toddler sleep, we often think implementing a settling technique or shifting an awake window should do the trick right? Well in some cases yes but one of the big things that plays a big part in how well our little one’s sleep is nutrition.
There are nutrients that can really help support our little one’s sleep journey, improve the overall quality of sleep they are getting and even make bedtime settles a little easier!
When I put together a sleep plan, I highlight the importance of incorporating specific nutrients into our little one’s diet to create an overall balanced diet while ensuring the nutrients that help support sleep are included.
Nutrients that help support sleep
Iron
The first and most important nutrient for a number of reasons is Iron. Our little one’s iron requirements are quite high in comparison to their intake of food so iron meals can help to support their required intake but low iron has also been associated with a disruption to sleep patterns. E.g., Meat, Seafood, Nuts and Seeds, Legumes, Leafy green vegetables.
Magnesium
There have been studies that show a link between magnesium and sleep quality with things such as daytime sleepiness, snoring and sleep duration. It can also help to relax and calm the body, treat restless legs and can help support the circadian rhythm. E.g., Chia seeds, avocado, nuts, spinach or put some Epsom salts in the bath.
Omega-3 Fatty Acids (DHA and EPA)
Studies have shown that an adequate intake of DHA and EPA can help to improve overall sleep efficiency and sleep duration. E.g., Fatty, oily fish (mackerel, salmon, oysters, sardines), chia seeds, hemp seeds.
Vitamin D
It plays a big role in sleep regulation and it contributes to the production of melatonin, also known as our sleep hormone. E.g., Oily fish, egg yolks, mushrooms.
Zinc
Helps support brain function and therefore a deficiency in zinc can decrease sleep quality. Zinc helps with the transformation of an amino acid (tryptophan) into serotonin and then into melatonin (the sleep hormone). E.g., Oysters, nuts and seeds, red meat, legumes.
Calcium
Supports melatonin production (the sleep hormone). E.g., Milk, cheese, yoghurt, tofu, nuts
Protein
Tryptophan, an amino acid abundant in protein-rich foods like chicken, beef, tofu, and nuts, is known for its sleep-inducing properties. Tryptophan serves as a precursor to serotonin and melatonin, hormones crucial for sleep initiation and maintenance. E.g., Chicken, red meat, salmon, eggs, lentils, cottage cheese
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The most important thing to consider when it comes to sleep and nutrition is doing your best to offer a balanced diet. It’s important not to prioritise some nutrients to in fact “aid” sleep as you may end up missing other important nutrients, so if you can aim for a balanced diet, you can be sure you are covering all bases.
*Some nutritional information was provided and written by: Abby McLennan at Mum Bub Nutrition.
