Healthy Bedtime Snacks For Kids

If you are looking for a way to help your child get a good night’s sleep, introducing Healthy Bedtime Snacks For Kids could be just what you need. If your kids beg for a snack before bedtime, it’s important to know how to make sure they get the right nutrients without over-filling them.

Whether they ask for a snack because they’re hungry or just want something to distract you, here are some healthy options that will help them wind down and sleep well.

Healthy Bedtime Snacks For Kids nighttime routine, here are a few things you should consider.

1. Almonds And Milk

Almonds are one of the best snacks for kids. They are a great source of essential nutrients that make children healthy and brainy. A glass of milk or a small portion of yogurt is another nutrient-dense, filling snack. Dairy foods are also a good source of tryptophan, which is known to increase serotonin levels in the brain and help kids feel more relaxed before sleep

They are a great source of minerals like calcium, magnesium, manganese, iron, copper and vitamin B2 that help keep the bones strong in children. They are also rich in antioxidants that protect the cells from damage and prevent various diseases.

A healthy bedtime snack should be a balanced mix of carbs, protein and fat to maintain steady blood sugar for sleep and satiety overnight. This helps kids avoid overeating and gaining weight during the night.

2. Cheerios

Eating a small snack before bed can help kids sleep better. And it’s a great way to get in some extra nutrients, as well!

Experts recommend keeping snacks to an hour or two before bedtime, and choosing foods that are high in protein and complex carbohydrates. This helps to promote tryptophan, which is converted to melatonin in the brain to induce sleepiness.

Cheerios are a nutritious option because they’re low in calories and fat, and they also contain many essential nutrients that can help your child sleep better. They also provide iron, which is important for a child’s growth and development, as well as vitamin D, a nutrient that helps with bone health.

3. Fruits

These snacks can be served right before bedtime, preferably an hour before their usual sleep time. This ensures they can have time to brush their teeth and finish up their normal bedtime routine.

When it comes to healthy bedtime snacks, fruits are a great way to get your child’s fiber, antioxidants, and vitamins in without adding any sugar. Fruits like bananas, apples, and strawberries are a healthy choice for a bedtime snack.

The best thing about a healthy bedtime snack is that it’s an easy way to add more nutrition into your child’s diet. It can also help keep your little one’s tummy full between meals.

4. Hummus

Hummus is a creamy, salty and tangy paste that can be whipped up in minutes using only a few simple ingredients. It contains a high concentration of dietary fiber, plant-based protein and a range of vitamins and minerals.

Whether you make your own or purchase it in the store, hummus can be a healthy choice for any meal or snack. It is naturally gluten-, nut- and dairy-free, which makes it suitable for anyone who has allergies or intolerances.

When you are making your own hummus, it is important to use the best quality ingredients possible. The quality of the tahini is especially important as it has a strong and distinctive flavor that can mask the taste of the chickpeas and lemon juice.

5. Apples & Cheese

If your child is asking for a snack before bed, you should consider offering them an apple and cheese. These two foods are not only nutrient-rich, but they also help promote sleep.

The carbohydrate in apples stimulates insulin production, which in turn increases tryptophan in the brain. This amino acid converts to melatonin, a hormone that promotes sleepiness.

Regardless of how you prepare it, a good night’s sleep starts with food that is easy to digest and doesn’t upset your stomach. Avoid greasy or fried snacks, and be sure to choose foods that are high in carbs and low in sugar.

As a rule, try to eat meals and snacks around the same time to ensure your body has the energy it needs to function properly.

6. Veggie Chips

If your child loves to eat chips, you can opt for veggie chips that are made with veggies like beets, carrots and green beans. They are crunchy, delicious and low in calories.

Veggie chips also provide an added boost of nutrition. They are a great source of fiber and calcium, which help support strong bones.

They also contain nutrients that support healthy sleep patterns, such as tryptophan. This amino acid is found in many protein-rich foods and has been proven to improve melatonin levels, which is an important factor in falling asleep.

When serving snacks before bed, focus on calming foods that are easy to digest, such as fruits, vegetables and whole grains. Avoid foods that are high in sugar, saturated fats, red meat and fried or spicy ingredients.

7. Nuts

Nuts are a good choice for healthy bedtime snacks because they’re high in protein, magnesium, and potassium to promote a good night’s rest. They also contain healthy fats, which can help a child feel full, promoting sleepiness.

The key is to make sure they’re not a big portion size, and that the snack contains complex carbohydrates for a slow release of energy at bedtime. This way, they won’t get too hungry before going to sleep and be tempted to eat more later on.

Another simple option is peanut butter on whole-wheat crackers. This snack has a lot of nutrients that promote sleep, says Jessica Harris-Pincus, R.D.N., director of nutrition at Nutrisystem.


The best bedtime snacks for kids are low in sugar and include protein and fiber to help keep them fuller. This also means they should be easy to digest, which helps avoid stomach upsets that can prevent a good night’s sleep.

While many parents are concerned about giving their child a snack before bed, research has shown that if you provide them with a healthy bedtime snack, it can actually help them get a better night’s sleep. It also helps them maintain a healthier weight.

One cup of yogurt has 8 grams of satiety-boosting protein, and it’s also rich in calcium. Combined with fiber-rich fruits like berries, it will provide your kiddos with the nutrients they need to feel fuller and stay calm before bedtime.

Another healthy, sleep-supporting option is a hummus spread. It contains tryptophan, an amino acid that promotes melatonin production and helps induce sleepiness. And while a slather of hummus can be satisfying on its own, it’s even better when it’s paired with nuts and a fruit.

Toss a little bit of almond butter into the mix, and your child will be set for a restful evening. You can also serve a whole grain bagel to accompany this snack, which is great for introducing your little one to wheat.

A PB&J has the right combination of carbs and protein to promote tryptophan production. The bread will also fill your child up, which is important if they have a long wait until dinner or need to eat at an earlier hour before bedtime.

This simple, make-ahead recipe is a favorite for moms and kids alike. It’s loaded with vitamins and minerals, including calcium and zinc. Adding fruit to this simple recipe adds an extra antioxidant boost and helps keep the satiety factor high.


Getting a good night’s sleep is essential for healthy development, and if you want to ensure that your child has an excellent night’s rest, it’s important to offer them a nutritious snack as part of their bedtime routine.

Cereals made with whole grains like rolled oats, barley and millet are great choices. They contain a mix of nutrients, including fiber, B vitamins, iron and magnesium, according to Better Health Channel.

For a more nutrient-dense alternative, consider adding nuts, dried fruit and milk to a bowl of cereal. “Dried fruit is a natural source of melatonin, which promotes sleep,” nutritionist Lauren Harris-Pincus told.

Another option is to make your own hot cereal, which doesn’t require any preparation. Just prepare a batch of grains, such as oats or barley, then store in the fridge for a few days. Then, reheat them whenever you need a quick, nutrient-dense late-night snack.

Then, pair your cereal with a glass of low-fat milk or low-sugar milk for an excellent bedtime snack. The high-glycemic carbs in the cereal will help you fall asleep faster, while the calcium in the milk will encourage your body to produce melatonin.

But be sure to avoid cereals that are coated with added sugar, says registered dietitian Sarah Patton of The Diet. “Since the sugary raisins and cranberries in the box are often laden with artificial sweeteners, you’ll get more bang for your buck by buying plain flakes and putting on some raisins or berries yourself,” she says.

But be sure to stick to a snack that’s mainly grains, dairy or other nutrient-dense foods for the best results. These can help your child make it through the day without being overly hungry and help them develop healthier eating habits later on.

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