Foods and Drinks to Avoid Before Bedtime: A Guide for Parents

Today, we are talking about something we've all struggled with: getting our little bundles of energy to wind down and actually go to sleep. You know the drill – it's bedtime, and suddenly your child has more energy than a caffeinated squirrel.  

So, if you have wondered why your little one tosses and turns at night, despite a full day of play, or why they wake up cranky and groggy in the morning, we know the reason! What they've been eating might be the culprit! 

Our bodies have a natural rhythm, and sleep is a crucial part of that cycle. Eating the wrong things before bed can lead to restless nights, nightmares, or even tummy aches. So, as a parent, it’s essential to be mindful of what’s on the dinner plate and what’s lurking in the pantry just before bedtime. 

We all love a sweet treat now and then, but sugary snacks are a big no-no before bedtime! Think about it: when kids munch on cookies, candies, or sugary cereals late in the evening, they’re getting a quick burst of energy. This sugar rush can keep them wide awake when they should be winding down. 

What to Avoid: 

Instead, consider offering a small piece of fruit or some yogurt if they’re feeling peckish. These options are not only healthier but also less likely to disrupt their sleep. 

Caffeine is another major player in the “foods to avoid” game. It’s not just found in coffee! Many sodas, energy drinks, and even some teas contain caffeine. Kids are often unaware of how much caffeine they’re consuming, so it’s up to us to keep an eye on it. 

What to Avoid: 

Chocolate (yes, even in cookies!) 

If your child craves something warm and cozy before bed, opt for herbal teas that are caffeine-free or warm milk—both are soothing and promote relaxation. 

Spicy foods might be delicious for dinner but can wreak havoc on little tummies at night. Spices like chili powder or hot sauce can lead to heartburn or indigestion, making it tough for your child to fall asleep comfortably. 

What to Avoid: 

Instead, stick with milder options like cheese quesadillas or plain pasta with a bit of butter. These choices are gentle on the stomach and much more conducive to sleep. 

We’ve all been there—after a big meal, we feel ready for a nap! But for kids, eating heavy meals right before bed can lead to discomfort and disrupted sleep. Foods that are rich in fat or protein take longer to digest and can keep little ones tossing and turning. 

What to Avoid: 

Encourage lighter dinners that include veggies and whole grains. A small portion of grilled chicken with steamed broccoli is not only nutritious but also easy on the tummy. 

Last but not least, acidic foods. Citrus fruits like oranges or grapefruits may be packed with vitamin C but can also cause acid reflux if eaten too close to bedtime. Similarly, tomato-based dishes can have the same effect. 

What to Avoid: 

Instead of reaching for those acidic snacks or drinks, try serving applesauce or bananas for dessert—both are gentle on the stomach and won’t interfere with sleep. 

By keeping these foods and drinks off the menu in the hours leading up to bedtime, you’re setting your child up for a peaceful night’s sleep. We're not aiming for perfection here. Some nights, you'll be too tired to fight the good fight, and that's okay. The goal is progress, not perfection. Even implementing a few of these tips can make a massive difference in your child's sleep quality – and let's be honest, in your sanity. 

Remember, every child is different. What works for one might not work for another. Pay attention to your child's unique reactions and adjust accordingly.