Toddlers, Nutrition & Sleep

charitymiskelly
Nov 6, 2023
2 min read

Updated: Feb 10, 2024

For toddlers, preschoolers, young school-aged children, and really all of us, there are several factors stemming from what we do during the day that will impact our ability to have a great night's sleep. I will touch on many of these factors in future posts, but for today, let's focus on nutrition and sleep for your toddlers and preschoolers.

I would like to preface this post by noting that I am not a nutritionist and always recommend that if you'd like specific support regarding your child's nutrition it is always a good idea to check in with your family doctor.

There are some common guidelines for Toddler/Preschooler eating that can relate and directly impact sleep.

Toddlers need 3 Meals a Day at a Regular Time

Children thrive on routine, and the more that their days are predictable, the more they will learn to know what to expect and their bodies will sync into a rhythm including sleep. Setting their meal times for breakfast, lunch and dinner at the same times each day helps their body regulate.

Nutritional Needs: Protein, Complex Carbs and Iron

Sleep is also aided by balanced meals that each include a protein source (meat, dairy or plant-based), a complex carbohydrate (whole wheat bread, rice, pasta, etc.), and a source of iron. Of course vegetables and fruits are also an important part of a balanced diet for your family. Complex carbs at dinner time can be especially helpful for your little one to have the fuel needed to sleep well and for a good length of time overnight.

Our Little Ones are Sweet Enough without too much Sugar

As much as well all LOVE a sweet treat, limiting sugar intake can be very impactful to our kiddo's sleep. Watching how much sugar your children consume daily and limiting sugar directly before bed can play a big role in our children's ability to sleep well and not wake early. Sugar (even high-sugar fruits) can impact unwanted overnight and early morning wakings.