Ever noticed that some nights your child just can’t switch off? Or maybe they wake up during the night, restless and alert? The culprit might be something surprising: sugar.
What your child eats before bed directly impacts their sleep quality. Many snacks marketed as “healthy” spike blood sugar levels, causing an energy crash that disrupts deep sleep.
Let’s explore how sugar hijacks your child’s sleep—and what to do instead.
Why It Matters
Sugar is not just an energy booster—it’s a sleep disruptor. Here’s why:
✔ Sugar delays melatonin production:
Melatonin is the hormone that signals sleep. When blood sugar levels spike—especially in the evening—melatonin release is suppressed, making it harder for your child to feel sleepy at bedtime.
✔ Blood sugar crashes wake kids up at night:
After a sugar spike comes a crash. The body then releases stress hormones like cortisol and adrenaline to restore blood sugar balance—leading to night waking and early morning grogginess.
✔ Teens who consume sugar before bed sleep 30-60 minutes less:
Research shows that teens who drink sugary sodas or eat high-carb snacks before bed get significantly less deep sleep and wake up feeling more fatigued.
What You Need to Know
The Glycaemic Load Connection:
Foods high on the glycaemic index (GI) (like white bread, pastries, or refined carbs) cause rapid spikes and crashes in blood sugar.
Lower-GI foods (like nuts, seeds, and proteins) provide steady energy without disturbing sleep.
Even “healthy” foods can contain hidden sugars. Watch out for:
• Flavoured yogurts (some contain as much sugar as ice cream!)
• Fruit juices & smoothies (natural but still high in sugar)
• Granola bars & “healthy” cereals (often loaded with added sugar)
• Dried fruit & raisins (high in concentrated sugars, low in fibre)
How to Implement Change
Tonight’s Action Step
Swap out sugary bedtime snacks for a sleep-friendly alternative:
✔ Greek yogurt with a handful of berries (protein + calcium for relaxation)
✔ Almond butter on oatcakes (healthy fats + slow-release carbs for stable blood sugar)
✔ A small handful of nuts (rich in magnesium, which promotes relaxation)
📌 Next email: How a Simple 5-Minute Chat Can Improve Sleep
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team