Restful sleep is beneficial for children’s attention, memory and good emotional state. Millions of connections are made in developing brains overnight that help retain what is learned during the day. Lack of sleep can also block growth hormone production and disrupt immune system functions.
During the summer, maintaining a sleep routine for your children can become a complicated task. High temperatures, daylight hours or greater ease of access to electronic devices are factors that can negatively impact the rest of the little ones. Diet can also influence this aspect, so it is important that you know which foods you should avoid at dinner time and which will help you sleep better.
You should take care of what kind of food your children eat from the afternoon, since they can be the cause of poor sleep reconciliation during the night. Yogurt, ice cream, cookies or ultra-processed pastries are not the best alternative before going to sleep, since the sugars they contain act as stimulants. They are not particularly recommended during the day either, but it is preferable that your child finish dinner with a light dessert or a fruit, such as a banana, which is very beneficial for her growth.
This exciting substance is found in some soft drinks, such as cola, and also in chocolate. About eight hours before bedtime, children should avoid caffeinated carbonated beverages, especially if they are light sleepers. Chocolate or cocoa drinks can also make it difficult to rest if they are taken regularly.
When it comes to drinks, it’s not just what, but how much. Ingesting excess fluids in the hours before going to sleep will force the child to interrupt his rest in the middle of the night to urinate. That is why, according to nutritionist Paola Cóser, it is better for your children to stay well hydrated during daylight hours, with plenty of water or some natural fruit juice, if applicable.
Abundant, late and high-fat dinners cause heavy digestion and even heartburn. You have to get used to having a light and early dinner! Especially avoid convenience foods and instead offer children lean meats like turkey or white fish like hake for dinner. A glass of skimmed milk, a piece of cheese or even nuts can be an ideal complement to their dinners to help them fall asleep and ensure a good rest.
