We've all heard the old wives tale that says fill up the little bellies at bedtime so that they will get a better sleep. Many of us fall into the trap of thinking that if we stuff the kids full of food at dinnertime, they won’t be hungry overnight. However, I am not sure that I fully agree!
More often than not, a big full belly (normally topped off within an hour by a feed of milk) may leave little ones feeling stuffed and potentially quite uncomfortable.
Mealtimes:
It’s a good idea for babies to have their main meal at lunchtime, rather than later on. At least with a good breakfast and lunch inside them, you can worry less about what they consume later in the day! This is helpful as they grow older and may become more likely to look for more snacks during the day or even visit grandparents who bring out the ‘treat jar’.
When babies and even older children, have had a good breakfast and a good lunch they will have the necessary ‘fuel’ to be energised and feel full throughout the day. This helps to avoid unhealthy snacking throughout the day.
What's on the menu:
I would often recommend a lighter dinner for little ones, though not necessarily a sweet option. Siobhan Berry, Weaning and Feeding expert and owner of Babypotz, says “Think about getting veg into them twice per day and then one protein. For example, lunchtime could be carb, veg and protein and then tea (dinner) would be a little simpler – a carb and a veg. So actually two dinners might be best for a baby. Although getting the nutrition perfectly right for a (young) baby isn't as important because most of it comes from milk, it is good to set them up for what's ahead at 1year+”.
I suggest that from around seven months old, and when your baby is well established on solids, you stop actually adding up in your head the amount of milk your baby drinks. Let baby take what he or she needs or wants, within reason, and leave it at that. Offer drinks of water too, to prevent any possibility of dehydration. We all have hungry days and not-so-hungry days. Babies are no different. Feeding amounts are unique to each child, whether breastfeeding or bottle feeding.
Evening snack:
If you genuinely feel that your toddler might be a little hungry – perhaps they haven’t eaten all that well during the day – then a pre-bedtime snack, like a cracker or a slice of toast, might be an idea. Not only will it stop you worrying that your little one is hungry overnight, it could serve as a nice part of the pre-bedtime ritual in your house (something you want to try and keep consistent for your little ones).
According to Berry, snacks are also an important thing to consider, particularly with fussy toddlers. “For an older child the gap between meals should be approximately 3 hours. For example, they may have a snack in the afternoon – but no later than 3 pm if you want them to eat all their dinner at 6pm or thereabouts!”
Some sleep-promoting foods:
Some foods have a natural sedative-like property in them and help to encourage drowsiness! Good bedtime snacks include carbs – so cereal, wholemeal toast/crackers, yogurts and bananas. And while the protein in cheese can also be helpful, remember it could potentially contribute to nightmares and the less of those the better!
On the subject of foods that could help our little ones’ sleep habits, I should mention that there are some foods to definitely avoid. Like chocolate, caffeine and sugary drinks – though maybe that’s more about me than your little ones!
