7 Best Foods for Teens to Eat at Night for Restful Sleep and Energy

Introduction

Getting a good night's sleep is one of the most satisfying experiences in the world. It can help a child recover from the exhaustion of the previous day and feel fresh the next morning. According to P&T published in 2018, getting proper sleep at night can help improve one's skin quality, cognitive function, and mood. Incomplete or disturbed sleep can leave a person feeling exhausted, distracted, and emotionally unstable.

For children specifically, it's essential to get proper sleep, as they attend school every day. Since one needs to wake up early to get ready for school, it's always better to have a fixed sleeping schedule. In addition to this, maintaining a proper diet can also enhance the quality of sleep your child experiences.

Food That Can Improve Your Teenager's Quality of Sleep

Certain types of food items have been scientifically proven to enhance the quality of sleep one experiences. To make your teenager’s overall day a lot better, here are food items that you may introduce to their diet to promote a deep and relaxing sleep.

Almonds

According to the Iranian Journal of Public Health, published in 2019, consuming at least two almonds daily for 2 to 3 weeks can help reduce insomnia. If your child has trouble sleeping or experiences disturbed sleep, you can give them 2 to 3 soaked almonds every day just before bedtime. However, it is essential to note that almonds may not produce noticeable changes until after continuous consumption.

Rice

According to nutrients published in 2020, rice can help reduce oxidative stress and even enhance the quality of sleep that a person experiences. Different types of researchers have shown that intervention with a rice-based diet can have a significant impact on a person's quality of sleep. Children may show significant improvement and be able to sleep more comfortably at night. Hence, you can integrate rice into your child's diet as a sleep-promoting food item.

Fish

Fish, especially those that are high in Omega-3 fatty acids, are good for the body of a child. As per JCSM published in 2014, the consumption of fish can also have a positive impact on a child's health. The abundance of vitamin D and antioxidants in fatty fish can promote sleep and alleviate nighttime discomfort. Moreover, it may also enhance the production of melatonin in the body, which is even more beneficial.

Warm Milk

Drinking a glass of warm milk before sleeping is a common tradition in a lot of Indian households. But it is interesting to note that a glass of warm milk can also help a child sleep better at night. According to a 2020 study published in Environmental Research and Public Health, parents can encourage their child to drink a glass of warm milk if they experience mild sleep problems, such as irregular sleep patterns and difficulty falling asleep on time.

Bananas

As per NLM, published in 2024, bananas are naturally high in melatonin, which is why they can help with sleep among kids and adults. Moreover, they are also rich in fiber and numerous other vitamins and minerals, making them an overall healthy option for children. Parents can make banana smoothies, peanut butter, and banana sandwiches, and add them to breakfast bowls. Bananas also contain tryptophan, which may help aid sleep.

Pumpkin Seeds

According to plants published in 2022, pumpkin seeds are rich in magnesium, tryptophan, and zinc. The high amount of melatonin may also support the function of neurotransmitters in the body. Overall, regular consumption of pumpkin seeds is good for immunity and may also improve a child's quality of sleep. You make your child eat some pumpkin seeds in the morning along with their breakfast or add them to regular meals.

Chamomile Tea

Chamomile tea provides the body with a boost of antioxidants and is highly relaxing. However, other than its calming effects, it may also help a child sleep better. As per NLM, chamomile tea extracts can significantly enhance a child's quality of sleep by promoting relaxation and reducing anxiety. You can prepare some chamomile tea at home and add a little honey and lemon juice for an extra flavor. Drinking a cup of chamomile tea before sleeping may yield some wonderful results for your child.

Conclusion

Nothing can substitute a healthy and disturbed night’s sleep. If your child experiences trouble sleeping, consider adding these food items to their diet. However, if the problem persists, it is better to consult a doctor.