School has started again, and getting children’s sleep routines back on track can be important.
Diet can play a role in sleep quality, and certain foods contain nutrients associated with sleep and relaxation, according to The Sun.
Milk
Milk contains the amino acid tryptophan, which the body uses to produce melatonin and serotonin.
According to nutrition expert Helen Ruckledge, some research has linked milk-based drinks to better sleep quality in both children and adults, The Sun reports.
Also read: The diet that helped half of prediabetes patients reverse their diagnosis in months
Spinach and kale
Dark green leafy vegetables such as spinach and kale are good sources of magnesium.
The mineral is involved in a wide range of processes in the body, including those associated with sleep and relaxation.
Kiwi
Kiwi is among the foods Helen Ruckledge highlights as a source of melatonin.
Melatonin is also produced naturally by the body and plays a role in regulating sleep.
Also read: How eating lentils every day can affect your blood sugar, gut and heart
Almonds
Almonds may be beneficial in several ways.
Nuts are a source of magnesium, while almonds are also among the foods that contain melatonin.
Oats
Whole grains such as oats are good sources of magnesium.
According to the nutrition expert, it is not essential for children to consume magnesium at a particular time of day, so oats can simply be included as part of their daily diet.
Also read: Your nightly melatonin may come with a heart risk most users never expect
Tart cherries
Tart cherries are another food that contains melatonin. They can therefore be part of a varied diet that includes different sources of the substance.
Eggs
Eggs are also among the foods that contain melatonin.
However, the nutrition expert advises parents not to focus too heavily on individual foods, but instead to consider the child’s overall diet.
Lentils and chickpeas
Legumes such as lentils and chickpeas contain magnesium.
Also read: Waking briefly at night in middle age may be a hidden early clue to Alzheimer's risk
The mineral also plays a role in nerve function, muscle function, bone development and blood sugar regulation.
Oily fish
Oily fish is a source of magnesium and also appears on the list of foods containing melatonin.
The nutrition expert recommends including oily fish as part of a varied diet.
Wholegrain bread and brown rice
Like oats, wholegrain bread and brown rice are good sources of magnesium.
Also read: Your gut bacteria may be quietly shaping how strong you are
They can be included regularly in a child’s diet, as the nutrition expert says there is no need to consume magnesium at a specific time of day.
Goji berries
Goji berries are among the foods that contain melatonin.
According to The Sun, there is only limited research into what time of day foods containing melatonin should be eaten.
Cheese
Cheese is one of the foods mentioned as a source of melatonin.
Dairy products can also provide magnesium and form part of a varied diet.
Walnuts and pistachios
Walnuts and pistachios are among the nuts highlighted by the nutrition expert as sources of melatonin.
Nuts are also generally a source of magnesium.
Seeds
Seeds are another source of magnesium that can be included in a child’s daily diet.
According to Helen Ruckledge, getting these nutrients through a varied diet is more important than focusing on consuming them at specific times.
Focus on the overall diet
Parents do not need to prepare special meals featuring so-called sleep foods before bedtime.
Instead, Helen Ruckledge recommends a varied diet containing plenty of colourful plant-based foods, as well as foods such as dairy products and oily fish.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.