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Tracy Spackman | Infant & Toddler Sleep Coach

Bedtime Snack QUESTION:
Monica Asked…627_526836590704094_925237647_nWhat are good examples of snacks before bed?
ANSWER: Hi Monica, Absolutely! Milk right before bed increases the need to pee at night. Truly! Choose water instead.
Some children react strongly with gas to dark green veggies like broccoli but they are so good for you (highest protein per calorie than any other food) that it just takes time to adjust to that type of food. But good to know the cause of the discomfort.
The more obvious things to avoid are; caffeine (6-7 hours before bedtime), so no coke or coffee (isn’t that a no-bainer?) and chocolate and sugar, large meals or large fluid intake before bed, foods containing MSG, Foods containing large amounts of the amino acid tyrosine (foods with yeast, aged cheese, fermented products, cold milk).
If needing a light snack before bed that will aid sleep, choose things like; cashews, eggs, cottage cheese, chicken, turkey, warm milk, cereal, pasta, crackers, grains, pancakes waffles, bananas and starchy vegetables.
Carbohydrates help to boost serotonin production
and the absorption of tryptophan, so they’re great
for nighttime snacks as well. Calcium and magnesium also helps to calm and
relax your toddler.
Tryptophan-rich foods – milk, nuts, bananas,
beans, cheese
High-carb foods – oatmeal with milk, plain
yogurt, grain crackers and cheese
Foods high in calcium and magnesium – seeds,
nuts, warm milk, green veggies
Avoid sugary snacks and eating too close to bedtime.
I wish I could say I came up with this all on my own but I got it partly from Andrea Strang from who I do sleep coaching for and she credited Health Solutions for Sleep, Dr. James Rouse & Sleep Naturally, Stephen Holt, M.D.