Foods containing tryptophan are excellent bedtime foods to help children sleep. This is especially important for high-gear kids who have trouble slowing their minds down enough to sleep.

Tryptophan, one of the best natural sedatives, is an amino acid that the brain uses to make serotonin and melatonin, two neurotransmitters that help relax the mind and body.

These are foods high in this sleep-inducing amino acid include;

Dairy products
Soy products
Seafood
Meats
Poultry
Eggs
Whole grains
Beans
Rice

Many people are aware of the sleep-inducing effects of tryptophan but did you know that you can boost tryptophan’s effects by adding carbohydrates? To help children sleep at night, compbine a food high in tryptophan with carbs for a bedtime snack. Here are some light bedtime snacks that mix tryptophan with carbohydrates;
- Yogurt topped with low-fat granola cereal
- Sliced apple with peanut butter
- Cup of cereal with skim milk
- 1/2 cup low-fat pudding
- Banana with peanut butter
- One cup skim milk with fruit