Foods for sleep

Foods for sleep

Want your kids to sleep better? 

Here are 10 top foods for sleep


Foods that are high in tryptophan are the best foods for sleep.  Tryptophan is an essential amino acid that creates niacin in the body.  Niacin creates serotonin which has the benefit of promoting healthier and better quality sleep.  This applies to adults, teenagers, children and toddlers.  Obviously, avoid any foods that you or your child are allergic, intolerant or sensitive to.


So what are the top 10 tryptophan containing foods?






red meat



beans & lentils



Your body needs enough iron, vitamin B6 and B2 to convert tryptophan.   The recommended daily intake is 4mg per kg of body weight.  So a 50kg person should consume around 90mg of tryptophan each day.   


If your children need a snack before bedtime, choose one of these foods:

nuts: pistachio, cashew, almonds, hazelnuts

seeds: pumpkin, chia, sesame, sunflower, flax

tofu: koyadofu, sprouted soybeans, boiled soybeans, tempeh

cheese: parmesan, cheddar, mozzarella, romano

poultry: chicken, turkey

red meat: lamb, beef, pork, game

seafood: tuna, salmon, shellfish

oats: uncooked oat bran, wheat germ/bran, whole oats, buckwheat, oat cereal

beans: cooked white beans, pinto, kidney beans & lentils



If you’d like more information or help with your child’s sleep please reach out or visit


Information from this blog sourced from:

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