Good Bedtime Snacks for Toddlers

If your toddler is restless and hungry before bed, the right snack can help him calm down to go to sleep more easily. However, beware snacks high in fat or sugar, which can exacerbate his restlessness and keep both of you awake even longer. Choose tasty, healthful, easy-to-eat foods and your toddler can be drifting off to sleep sooner rather than later.

  1. Dairy

    • A glass of warm milk or a cup of yogurt can be a soothing, delicious snack for restless toddlers. Sprinkle cinnamon on top for extra sweetness. If your toddler needs something more substantial, consider a little calcium-rich cereal with cold skim milk. You can also use cottage cheese (which contains tryptophan, a sleep aid) or real cheese slices on crackers. Avoid ice cream or frozen fruit treats, which contain sugar and can keep your toddler awake longer.

    Protein

    • Scramble an egg, let it cool a little, and give it to your toddler for a protein-rich bedtime snack. Or, spread some peanut butter on wheat toast. If your toddler is a messy eater, he can still get protein at bedtime with chopped nuts, such as cashews, or peanuts. Sliced turkey contains both tryptophan and protein and makes a quick and easy bedtime snack. Avoid heavy protein-rich foods, such as beef jerky or red meat.

    Carbohydrates

    • "Comfort" foods (carbohydrates) like bread and potatoes are useful when eaten with a tryptophan-rich food like turkey because they help the brain absorb the tryptophan. For a more healthful bedtime snack, consider a bowl of oats with honey, a small handful of wheat crackers, or pretzels. A low-fat muffin or an English muffin can be an excellent no-fuss bedtime snack, as can a bowl of plain cereal. Serve it cold to make its taste a little unusual for your toddler.

    Other Snacks

    • Tryptophan is present in a variety of fruits, such as bananas, plums and pineapples. If your toddler likes beans, a bowl of plain kidney or chili beans is a quick-prep, easy-to-eat bedtime snack. You can also try waffles or pancakes (find a mix with reduced sugar) with banana slices or a little almond butter. If your child wants something rich and comforting, consider a grilled cheese sandwich. The gooey cheese and buttery bread can have a soothing effect.

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