Health experts share top sleep aiding foods for back to school season – and the ones to avoid

After a summer of late nights and even later mornings, getting the kids, and by extension yourself, back into bedtime routines for the new school year can be a very tricky task.

In fact, parents across the country have flocked to the internet for tips and advice, with searches for ‘how to make bedtime easier’ increasing by 50 per cent over the last three months. Not to mention that sleep tip videos on TikTok have garnered over 660 million views in total so far and ‘sleep routine’ at its highest point since January.

To help parents get their kids to bed at a decent time, Benenden Health has collated a list of the best and worst foods to eat before bed. 

Best foods for sleep:

1. Cherries

Naturally high in melatonin (which helps promote a good night’s sleep), snacking on cherries or sipping some cherry juice before bed is a great way to encourage a longer, deeper sleep.

2. Bananas

Bananas are one of the best foods for sleep, due to their high levels of magnesium and tryptophan which relax the muscles and calm the body. Try sliced banana with a tablespoon of nut butter before bed to help with those zzz’s.

3. Honey

Honey stimulates melatonin and settles the part of our brain that regulates wakefulness. Brewing up a hot lemon and honey for your kids is a great way to soothe their body and get them ready for bed.

4. Turkey

While most of us might think all meats are bad to eat before bed, turkey is known to promote a full night’s sleep due to its high levels of essential amino acids. Just don’t eat an entire plateful before bed; one or two thin slices will suffice!

5. Almonds

Like bananas, almonds are high in magnesium which helps to regulate our blood sugar levels as we sleep, helping to switch your child from the adrenaline cycle to the ‘rest and digest’ cycle.

Worst foods for sleep:

1. Chocolate

The high levels of sugar in milk and white chocolate make it a poor choice for a late-night snack, as it can spike blood sugar levels and interrupt your sleep. 

While high-quality dark chocolate does contain antioxidants and flavanols, which help to relax the body and reduce stress levels, this cocoa can still be a risk for sleep. Dark chocolate often contains caffeine and too much caffeine can cause rapid eye movement (REM) to happen more often, leading to grogginess in the morning. 

So, the safest bet for your little ones if they want a sweet treat before bed is to go for natural alternatives instead. 

2. Cheese

While cheese can be a great comfort food, strong or aged cheese contains high levels of amino acid tyramine which help us feel alert – not how you want your little one to feel when they’re trying to dose off.

3. Crisps

Too much salt dehydrates your body and increases water retention, which can leave you feeling groggy. It might be best to satisfy your child’s crisp craving with their packed lunch instead of just before bed or replacing with nuts if they’re feeling peckish. 

Cheryl Lythgoe at Benenden Health explains:

“To improve sleep patterns, it’s important review what and when we are eating, not forgetting to brush our teeth, and also ensure we instil a regular routine; this allows the body to recognise those ‘bed time’ signals and help to have a restful night.

“Many of us have busy and stressful lives and with the school run being back on the to do list, getting a proper night’s sleep has become that much more coveted.

“If you have tried every sleep remedy under the sun and are tired of your kids still struggling to sleep through the night, it could be because they’re eating the wrong foods before bed.

“Your little ones may love night-time snacks like chocolate, ice cream or crisps, but they could be just the thing stopping them from getting those all-important eight hours. Instead, if your kids have a bit of a sweet tooth, try giving them cherries or bananas instead - both are excellent for promoting a good sleep and should satisfy that sweet craving.

“In general, you should also avoid letting your kids eat too late at night if you can, monitor their portion sizes, and keep them away from caffeine and sugar before bed.”

For more advice the best and worst foods for sleep, visit the Benenden Health website.