Does your child wake up hungry in the middle of the night? Or struggle to settle down after dinner? What they eat before bed can make or break their sleep.

Many bedtime snacks cause blood sugar spikes—leading to restless sleep and early morning wake-ups. The solution? Low glycaemic, protein-rich snacks that keep blood sugar stable.

Why It Matters

✔ High-GI foods (like sugary snacks or white bread) cause blood sugar crashes, leading to night wake-ups.
✔ Protein-based snacks stabilise blood sugar and support melatonin production.
✔ Certain foods (like dairy and almonds) contain sleep-boosting nutrients like tryptophan and magnesium.

What You Need to Know

Best Sleep-Friendly Bedtime Snacks:

✔ Greek yogurt with a handful of nuts (protein + calcium for relaxation)
✔ Banana with almond butter (magnesium + tryptophan for melatonin)
✔ Boiled egg & wholegrain crackers (protein + B vitamins for brain health)

Snacks to Avoid Before Bed:

x Sugary cereals
x Fruit juice or dried fruit
x Crisps or processed carbs

How to Implement Change

Tonight’s Action Step: Swap your child’s usual bedtime snack for a sleep-friendly alternative tonight from the list above. Bonus Tip: Involve your child in choosing their bedtime snack—they’ll be more likely to enjoy it!

📌 Next email: Do night lights help or hurt sleep?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team