Little Bellies, Big Dreams: The Sleep–Nutrition Connection

Written By Juliana Crimi

Written by Nutrition Student Kayla Tafaro

Have you ever stayed up too late and struggled to get through the next day feeling sluggish, tired, and not yourself? Now imagine that same feeling in your child. For kids, missing out on sleep has short-term effects like moodiness and trouble paying attention, but over time the impact on their growth, learning, and well-being is much greater.

Sleep isn’t just rest, it's an essential part of how kids grow, learn and thrive. On average, humans spend about one-third of their lives asleep (1). Sleep is important for everyone, but for children and teens, it’s especially critical because their bodies and brains are still developing. A good night’s rest not only supports growth, but also improves memory, focus, mood, and even how well they interact with others (2).

Why Sleep Matters for Kids

Sleep allows the brain and body to recover and recharge (3). A well-rested brain helps children solve problems, learn new skills, and enjoy their day more than when they’re overtired (3).

Well-rested children are more likely to (3):

  • Be curious and creative

  • Stay focused longer

  • Make positive decisions

  • Remember new things

  • Have steady energy for play and school

  • Build stronger healthier relationships

How Much Sleep Do Kids Need?

Sleep needs change with age. As children grow, they require slightly less sleep each night (3).

Nutrition and Sleep: The Connection

Food choices can play a surprisingly big role in how well children sleep. Certain nutrients support rest, while others can make it harder to wind down.

Nutrients That Support Sleep

Magnesium

Magnesium helps regulate relaxation and sleep hormones like melatonin and GABA (4). Higher magnesium levels are linked with longer, better-quality sleep. Daily needs range from 80–410 mg depending on age and gender (5).

Foods rich in magnesium (6): legumes, dark leafy greens, nuts and seeds, whole grains, fortified cereals, fish, poultry, and beef.

Tryptophan

Tryptophan is an amino acid that helps the body produce serotonin, which can be converted into melatonin, which is the hormone that tells us its time for bed (7). This process helps children fall asleep faster and sleep more soundly.

Foods with tryptophan (7): meat, poultry, dairy, fish, nuts, seeds, grains, and beans.

Tip: Pair tryptophan foods with complex carbs (like whole-grain toast with nut butter) to help the body use it more effectively.

Nutrients That Interfere with Sleep

Caffeine

Even small amounts of caffeine can disrupt sleep. Studies show that 12–35% of children and teens consume at least one energy drink a week (8), and higher caffeine intake is linked with fewer hours of sleep, often under 9 hours per night (9). Health Canada recommends limiting caffeine to no more than 2.5 mg per kg of body weight per day for those under 18 (10). Children should avoid caffeine for at least eight hours before bed (11).

Common sources (11): coffee, tea, soft drinks, energy drinks.

Best practice: keep caffeine off the menu after lunch, and ideally avoid it altogether for younger children.

Sugar

Too much sugar before bed can cause hyperactivity and disrupt sleep quality (12). Children may take longer to fall asleep and spend less time in deep sleep, the most restorative stage (12). This can leave them tired, irritable, and less focused the next day. Limiting evening sugar intake helps prevent these issues.

Bedtime Tips for Better Sleep

  • Create a cozy environment: Keep bedrooms dark, cool, clutter-free, and comfortable (13).

  • Stick to a schedule: Consistent bed and wake times regulate a child’s internal clock, even on weekends (13).

  • Limit screen time: Blue light delays melatonin production, so screens should be off at least an hour before bed (13).

  • Wind down with calm activities: Encourage reading or quiet play before bed rather than active play (13).

Final Thoughts

Sleep is one of the most powerful tools for your child’s growth, learning, and happiness. By supporting their rest with healthy routines and good nutrition, you’re not only helping them feel better day-to-day you’re also setting the stage for long-term well-being.

References

1. Carey J. Creating positive sleep habits for your child [Internet]. 2023 [cited 2025 Sept 25]. Available from: https://www.hamiltonhealthsciences.ca/share/creating-positive-sleep-habits/

2. Breus MJ. How does sugar affect sleep? [Internet]. 2024 [cited 2025 Sept 25]. Available from: https://sleepdoctor.com/pages/health/how-sugar-affects-sleep?srsltid=AfmBOop9-v9W6YLmBMrF1xSHKbk2reIeXrxEqFzHC8dAkncObqAMiVxl 

3. Fountain L. Caffeine and sleepCotliar D, editor. [Internet]. 2025 [cited 2025 Sept 25]. Available from: https://www.sleepfoundation.org/nutrition/caffeine-and-sleep#:~:text=How%20Does%20Caffeine%20Affect%20Sleep,insomnia%2C%20anxiety%2C%20or%20headaches. 

4. Canada H. Government of Canada [Internet]. / Gouvernement du Canada; 2025 [cited 2025 Sept 25]. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html 

5. Jessel CD, Narang A, Zuberi R, Bousman CA. Sleep quality and duration in children that consume caffeine: Impact of dose and genetic variation in adora2a and cyp1a [Internet]. U.S. National Library of Medicine; 2023 [cited 2025 Sept 25]. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9956387/ 

6. Ajibo C;Van Griethuysen A;Visram S;Lake AA; Consumption of energy drinks by children and young people: A systematic review examining evidence of physical effects and consumer attitudes [Internet]. U.S. National Library of Medicine; 2024 [cited 2025 Sept 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/38228408/ 

7. Summer JV. What is tryptophan?Cotliar D, editor. [Internet]. 2025 [cited 2025 Sept 25]. Available from: https://www.sleepfoundation.org/nutrition/what-is-tryptophan 

8. Magnesium • the nutrition source [Internet]. 2024 [cited 2025 Sept 25]. Available from: https://nutritionsource.hsph.harvard.edu/magnesium/ 

9. Canada H. Government of Canada [Internet]. / Gouvernement du Canada; 2023 [cited 2025 Sept 25]. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements.html   

10. Summer JV. Using magnesium for better sleepSingh A, editor. [Internet]. 2024 [cited 2025 Sept 25]. Available from: https://www.sleepfoundation.org/magnesium 

11. staff S. Sleep: Benefits and recommended amounts for children [Internet]. AboutKidsHealth; 2024 [cited 2025 Sept 25]. Available from: https://www.aboutkidshealth.ca/sleep-benefits-and-recommended-amounts-for-children 

12. Why is sleep important? [Internet]. U.S. Department of Health and Human Services; 2022 [cited 2025 Sept 25]. Available from: https://www.nhlbi.nih.gov/health/sleep/why-sleep-important 

13. DF; AMF. We spend about one-third of our life either sleeping or attempting to do so [Internet]. U.S. National Library of Medicine; 2011 [cited 2025 Sept 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/21056174/

Juliana Crimi
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Closing the Summer Nutrition Gap