9 Foods To Help Your Baby To Sleep Better

Putting a baby to sleep has never been an easy practice for parents. When your baby cries frequently and doesn’t rest well can make you feel tired and stressed. Moreover, if your baby keeps having bad sleep, it may have bad effects on your baby such as hard to gain weight or slow development. Experts have also found that there may be a link between your baby’s diet and sleep. There are many foods that can help your baby to go to sleep easier and have better sleep. Here is our guide for 9 foods to help your baby sleep better.

The Reason Why Baby Is Hard To Sleep at Night

There are plenty of reasons for this state, it could be:

  • They may be too hungry or too full
  • Your baby consumes a lot of energy during the day
  • They have an unreasonable sleep schedule ( sleeping too much during the day or sleeping past 5 pm may make it difficult for your baby to sleep at night)
  • They may have an inadequate diet. Researches show that lacking calcium in the diet may lead to sleep disorders in children. On top of that, lacking magnesium, zinc, and iron in the diet also make it difficult for children to sleep, causing Restless Legs Syndrome 
  • Your baby’s room may not be suitable. It may have too much noise and light, be too cold or too hot or have poor hygiene conditions.
  • Your baby may have respiratory, neurological, or digestive diseases.

If your baby’s hard to sleep state lasts for a long time, you should take them to your doctor immediately for medical treatments and advice.

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9 Food to Help your Baby have a Better Sleep

Foods that help your baby sleep well can be found easily and


A glass of hot milk is considered an effective sleep aid. The reason is that milk contains a lot of vitamins and minerals, especially calcium, which is supporting the treatment of sleeplessness. Milk also contains sources of tryptophan, a substance that helps stabilize the central nervous system which helps your baby go to sleep easier and better. Besides milk, its products such as yogurt or cheese can also be used. If you are going for cheese, try swiss and cheddar as they have the maximum amount of tryptophan.

Singapore's TurtleTree Labs, Maker Of Milk Without Cows, Secures ...


Bananas are loved by many kids as they are sweet and soft. This food is also extremely effective in helping babies sleep better. The reason is that bananas are high in melatonin and serotonin. Melatonin is considered the sleep hormone of the body, it helps regulate the baby’s resting cycle. Meanwhile, serotonin helps the brain to calm and relax. Bananas are also rich in magnesium, a type of nutrient that helps relax muscles naturally, making your baby comfortable when sleeping. A bowl of bananas mashed with milk is a great ideal for your baby’s meal before bedtime is a great idea

Cavendish Banana Banana Joe's Foodworks Fruit, PNG, 512x512px ...


Spinach is dark green vegetables that are extremely rich in essential nutrients for babies such as potassium, zinc, magnesium, iron, calcium, and vitamins A, B, C, K. They also contain tryptophan, an amino acid that helps synthesize protein and produce melatonin, a substance that aids your baby’s sleep cycle. Adding spinach to your baby’s diet can help them stay healthy and go to bed easier. 

The health benefits of spinach | BBC Good Food

Oatmeals are popular sleep aid

Oatmeal is a popular meal that many parents choose for their kids due to its extremely high nutrient content. This meal is delicious and nutritious, it will provide enough sugar, calcium to your baby. Oatmeal also is good for your baby’s bedtime as it has high levels of melatonin, which activates the production of insulin, a hormone that causes drowsiness.

Thick and Fluffy Egg White Oatmeal | Eating Bird Food


The abundant carbohydrates and proteins in eggs not only help your baby grow up quickly but also support their napping. Eggs contain amino acids that stimulate neurons to produce orexins that help them rest easier and have sweet dreams.


Potatoes help your baby sleep well because they contain extremely high amounts of carbohydrates, a type of natural sugar powder. Carbohydrates, when combined with tryptophan, will create a compound that causes drowsiness. Furthermore, as vitamin B is rich in starchy foods such as potatoes, they will help to relax nerves and make your baby goes to the dreamland easier

Cherries are good for sleep

Cherries are delicious and nutritious fruits loved by many children. The same as spinach, cherries also contain high levels of melatonin to help stabilize nerves. Research has shown that drinking a small glass of cherry juice or eating some cherries will help your baby sleep better and wake up less in the middle of the night. 

A Bowl of Cherries: Health Benefits | Garden of Life

A fun fact for you: Adults who drink cherry juice can also help extend their sleep time for about 30 minutes. So if you want a nice and long nap, try cherry juice 


Experts say that adding Omega-3, especially DHA to your baby’s daily diet can help them rest in bed longer and wake up less at night. Omega-3 are found in many types of fish, especially salmon, which can help develop their brain and make children sleep well. Fish also contains vitamin B6, which is involved in the production of serotonin and melatonin, two factors that are extremely important in your baby’s sleep.


Serotonin and Melatonin are also found in walnuts. These two substances simultaneously soothe the brain, improve the nervous system, help babies relax, and sleep better. It is recommended that you add walnuts to your baby’s dinner after making sure there are no small pieces that can induce choking. Nuts are recommended for babies after they have crossed the one-year milestone to minimize risks of allergies.

Walnuts in shell - Nutsupply

Now you have our guide about 9 foods to help your baby sleep better. Do you have any delicious recipes to help baby go to bed easier? Share with us in the comments