As parents, one of the most challenging aspects of taking care of a toddler is ensuring that they get enough sleep. While there are several factors that can affect a toddler’s sleep, one that is often overlooked is their diet. The foods a toddler eats can have a significant impact on the quality and quantity of their sleep. In this blog post, we’ll explore how different foods might affect a toddler’s sleep and offer some tips on how to promote healthy sleep habits for your little one.

Carbohydrates and Sugars

Carbohydrates and sugars are a common part of many toddlers’ diets. While these foods can provide a quick burst of energy, they can also disrupt a toddler’s sleep. When a toddler eats foods high in carbohydrates and sugars, their blood sugar levels spike, which can lead to hyperactivity and difficulty falling asleep. To avoid this, it’s best to limit your toddler’s intake of sugary and carbohydrate-rich foods before bedtime.
It is also best practice when offering sugary snacks or high starch foods to add a healthy fat or protein to avoid that sugar crash. Some examples would be, if offering apple slices or applesauce, you can pair or mix with almond butter for healthy fats and nutrients or adding some peanut butter with bananas. You can consider adding any healthy dip or spread (hummus or nut butters) with chips or fruit as an easy way to balance the sugar with healthy fats and protein. 


Protein is an essential nutrient for growing toddlers, and it can also help promote healthy sleep. When a toddler eats protein-rich foods like beef, chicken, fish, or tofu, they feel fuller for longer, which can help them sleep more soundly through the night. Additionally, protein can help regulate the body’s sleep-wake cycle by increasing the production of melatonin, a hormone that promotes sleep.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins and minerals that are essential for a toddler’s growth and development. They can also help promote healthy sleep. Foods like bananas, cherries, and kiwi are high in melatonin, which can help regulate a toddler’s sleep-wake cycle. Leafy greens like spinach and kale are high in magnesium, which can help calm the body and promote relaxation.

Caffeine & Food Dyes 

Caffeine is a stimulant that can interfere with a toddler’s sleep. It’s best to avoid giving your toddler foods or drinks that contain caffeine, such as chocolate, soda, or tea. Even small amounts of caffeine can disrupt a toddler’s sleep, so it’s best to steer clear of it altogether.

As for food dyes, there is also some emerging evidence that indicates children who have synthetic food dyes, specifically red dye 40, can experience hyperactivity and other undesirable behaviors.There are several more studies that are reviewing the effects of synthetic food dye on children, as well as adults, and the initial information is not positive for our overall health. This means we have to take the time to read all ingredient labels to ensure there are no hidden ingredients that could be causing unwanted side effects at bedtime!

Whole Foods vs Processed Foods

When reviewing a child’s diet, it is always best practice when possible to offer whole foods and avoid pre-packaged processed food. As I discussed in my Solid Food & Feeding Guide –  “store-bought food has been shown to be half as nutritionally dense as homemade food. Research from Glasgow University determined that commercially made food had 50% less protein than the homemade equivalent and 10 times the amount of sugar. In addition, commercially processed food on average has also been shown to have significantly more sodium and sugar.” This is a great reminder or incentive to have fresh fruits and veggies prepped and available as quick healthy snack options, as well as making homemade meals whenever possible. Remember getting your child involved in food prep and cooking at a young age can help them have more interest not only in cooking and trying new things, but also in actually eating the healthy food options available!

Ensuring that your toddler gets enough sleep is crucial for their growth and development. By paying attention to the foods they eat, you can help promote healthy sleep habits and set them up for success. If you’re struggling to get your toddler to sleep through the night, consider incorporating some of these dietary changes into their routine.

Contact Laura at Good Little SleeperZzz

At Good Little SleeperZzz, we understand how important healthy sleep habits are for toddlers and their families. Our sleep consultants can work with you to develop a personalized sleep plan that addresses your toddler’s specific needs. Contact us today to learn more about our services and how we can help your little one get the restful sleep they need.