This month we have been in touch with Kate Percy, founder of Kate Percy’s, a purpose-led brand with a mission to revolutionise family and child health with great-tasting ‘proper’ food and education. Find out more here or read on for her guest blog.
Back to School Can Food Enhance Your Child’s Sleep?
I love the disrupted routines and relaxed bedtimes that the school holidays bring. A big sigh of relief at the end of a long academic year. Conversely, six weeks later, most of us feel ready to jump back into the swing of things and welcome the thought of having the kids back in the routine of school!
After all this lack of routine over the holidays, preparing the kids for the new term’s early mornings can be a challenge, especially as they become adolescent and start to sleep in. It’s a wonderful thing to watch your child deep in peaceful slumber…except when you’re desperately trying to get them out of the door and off to school!
To help you ease the reintegration into school life have a read of Little Dreams Consulting”s blog here
Surprisingly, food can play a pivotal role in helping children wind down at the end of the day.
Have you ever heard of Tryptophan? An amino acid renowned for its potential to induce sleep by stimulating serotonin, tryptophan is a cornerstone for optimal sleep quality, behaviour and emotional well-being.
Foods that contain tryptophan or what I call ‘sleepy foods’ include:
- Almonds, cashews, walnuts
- Sesame seeds and tahini
- Sweet potatoes
- Dairy foods such as milk, yoghurt and cottage cheese
- Poultry, beef, lamb
- Avocados, kiwis, bananas, cherries and grapes
It’s not just what you eat, though, it’s also when you eat. Re-establishing regular mealtimes, and eating at least 2-3 hours before bedtime, can greatly contribute to your child getting to sleep earlier. If adolescent children complain they are hungry, or need a ‘top up’ after supper, try to avoid giving them a bowl of sugary cereal, or anything with excessive sugar.
Top 5 Sleepy Snacks!
These ‘sleepy snack’ options will give your child a better night’s sleep, and nourish their bodies at the same time:
- Wholemeal toast with almond, peanut butter or hummus
- Chicken/cottage cheese and pesto sandwich
- Fruit salad (kiwis, grapes, cherries and banana!) with yoghurt
- Natural yoghurt with homemade granola and banana
- Banana malt loaf (see recipe and image below)
Wash any of these down with a mug of hot milk (or non-dairy alternative such as almond or oat milk).
Good luck everyone, and have a great ‘back to school’!
For more information on Kate Percy’s Go Bites (delicious 100% natural snacks),baking mixes or Kate’s recipe books and nutrition guides, head to katepercys.com