Good quality sleep is essential for children to recover physically and mentally from each day. The American Academy of Pediatrics determines that preschoolers need between 10 and 13 hours of sleep each night, while school children need between 9 and 11 hours. In children, a poor quality of sleep can affect not only their physical development, but also their cognitive and emotional development, affecting their mood, concentration and security. Karen Velásquez, our clinic’s nutritionist, explains some foods that we can include in our children’s daily diet so that they have a good night’s sleep.

• High in tryptophan. It is suggested to drink a cup of warm or hot milk at dinner, between 6 and 7 pm, to help you fall asleep.
• Yogurt. Especially Greek contains tryptophan and beneficial microorganisms for the intestinal microbiota, improving the regulation of the sleep cycle.
• Avocado. Rich in omega-3, this fruit regulates the circadian rhythm (natural cycle of physical, mental and behavioral changes experienced by the body in a 24-hour cycle) and reduces body inflammation, promoting better rest.
• Contains magnesium and potassium, minerals that relax the muscles and facilitate sleep, in addition to being high in tryptophan.
• They provide melatonin and proteins, favoring a restful sleep and easy digestion.
• Dried Fruits. Walnuts and almonds are rich in magnesium, tryptophan, omega-3 and melatonin, improving sleep quality when consumed as a snack.
• Natural source of melatonin. Drinking a glass of cherry juice can increase levels of this hormone and improve sleep.
• Dark or blue fish. Salmon and tuna are rich in tryptophan and omega-3, regulating melatonin production and promoting sleep quality..
• Whole grains. Oats, quinoa and whole grain bread provide fiber and magnesium, essential for good intestinal health and a regular sleep cycle.
• White meats. Chicken or turkey are high in tryptophan, and are excellent choices for a light dinner that promotes relaxation and sleep.

Remember:

Avoid foods that can affect the quality of children’s sleep. Foods high in sugars such as sweets, cookies and cakes can increase energy levels and make it difficult to sleep. Heavy or fatty foods such as hamburgers, pizzas and fried foods can cause indigestion and discomfort, preventing restful sleep. In addition, caffeine present in dark sodas, artificial soft drinks, tea, chocolate and energy drinks is a stimulant that can disturb sleep.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma