As a parent, one of the most challenging situations you face is putting your child to sleep. Children can be hyperactive during the day, and this can affect their sleep at night.

With the right diet, however, you can promote calm and restful sleep in your little ones. Here are some foods that you can include in their diet to improve their sleep quality:.

1. Bananas

Bananas are an excellent source of magnesium, which promotes muscle relaxation and prevents leg cramps. They also contain tryptophan, an amino acid that helps your brain to produce serotonin, which makes your little one feel relaxed and drowsy.

2. Oats

Oats are rich in melatonin, a hormone that regulates sleep and wakefulness.

They also contain a type of carbohydrate called beta-glucan that helps to increase the production of serotonin, which, as we already know, helps to promote relaxation and drowsiness.

3. Yogurt

Yogurt is an excellent source of calcium, which is necessary for the production of the sleep hormone melatonin. It also contains tryptophan, which, as we already know, helps in the production of serotonin.

So, adding a small serving of yogurt to your little one’s dinner can provide a calming effect and promote restful sleep.

4. Turkey

Turkey contains tryptophan, which is an amino acid that promotes the production of serotonin.

With the increase of serotonin in the brain, your child’s mind will feel relaxed and drowsy, and they will fall asleep faster and sleep better through the night.

5. Cherry juice

Cherry juice has been shown to increase melatonin levels in the body, which helps to regulate sleep patterns. It also contains antioxidants that help to reduce inflammation in the body, which can cause sleep disturbances.

6. Almonds

Almonds are an excellent source of magnesium, which, as we’ve already seen, helps to relax the muscles and prevent leg cramps that can disrupt your little one’s sleep. Almonds also contain tryptophan, which helps to promote relaxation and drowsiness.

7. Chamomile tea

Chamomile tea has been used for centuries as a natural remedy to calm the nerves and promote relaxation. It contains an antioxidant called apigenin that binds to receptors in the brain, which helps to reduce anxiety and promote restful sleep.

8. Kiwi fruit

Kiwi fruit is an excellent source of vitamin C, which helps to reduce inflammation in the body, including the inflammation that causes sleep disturbances. It also contains serotonin, which helps to promote relaxation and drowsiness in your little one.

9. Warm milk

Warm milk has been known to promote sleep for centuries. It contains tryptophan, which helps to promote the production of serotonin and melatonin, two hormones that are essential for relaxing your child’s mind and body and promoting restful sleep.

10. Dark chocolate

Dark chocolate contains high levels of magnesium, which helps to relax the muscles and prevent leg cramps. It also contains flavonoids that help to reduce inflammation in the body, which can cause sleep disturbances.

Moreover, it contains sleep-inducing substances like tryptophan and serotonin.

Overall, including the above foods along with a balanced diet in your child’s routine will help them stay healthy and promote calm and restful sleep.