Bedtime Snacks: Good or Evil?

I have often wondered if bedtime snacks are beneficial to our children. My counselor has told me not to eat after 7:30 pm because digestion can interrupt my sleep....does this apply to my children as well?

The way you feel during the day depends on how well you sleep at night. The cure to sleep difficulties and daytime fatigue can often be found in your daily routine. So how does eating a bedtime snack effect your sleep at night?

Most of my research concludes that what you eat affects how you sleep.
Eating a full meal shortly before bedtime can interfere with the ability to fall asleep and stay asleep, as can heavy meals eaten at any time of day or foods that cause indigestion. A light snack at bedtime, however, can promote sleep.

Some foods contribute to restful sleep; other foods keep you awake. A light snack before bed can help promote sleep. When you pair tryptophan–containing foods with carbohydrates, it helps calms the brain and allows you to sleep better. (Tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy.) For bedtime snacks, eat a snack that is high in complex carbohydrates, with a small amount of protein that contain just enough tryptophan to relax the brain. The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. For a relaxing bedtime snack, try:

* Half a turkey or peanut butter sandwich
* A small bowl of whole–grain, low–sugar cereal
* Granola with low–fat milk or yogurt
* A banana and a cup of hot chamomile tea
* Oatmeal and raisin cookies, and a glass of milk
* Fruit and string cheese
* Whole grain crackers and cheese
* Graham crackers and applesauce
* Whole grain cereal and low fat milk
* Oatmeal made with milk

According to Timothy Morgenthaler, M.D. with the Mayo Clinic, "...there are no specific foods that help you sleep better." He goes on to say that what you eat and drink does play a role in falling and staying asleep. Morgenthaler says to eat a small snack several hours before bedtime and avoid large, high-fat meals before bed, eating too much late in the evening can interfere with sleep.

Whether you choose to feed your kids a bedtime snack or not, keep in mind that you should avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also, be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.

I have one daughter who is prone to heartburn, so for a long time I tried to fight the whole bedtime snack idea. For some reason, though children develop a need for bedtime snacks. I am glad that I researched this, though, now I can at least give them more sleep-inducing food as a snack.