Nutrition Tips for Back-to-School Bedtimes

As the school holidays come to an end, many families begin preparing for earlier mornings by instigating bedtime routines. While consistent sleep habits are essential for health, one factor that's often overlooked is nutrition.  

Sugar

At the school gates, I have heard many parents discussing the impact of sugar on their children’s sleep patterns, but research data on this is mixed. For example, one study showed that high sugar intake immediately before bedtime contributed to frequent arousals, which caused sleep disturbances and affected sleep quality (1). Significant blood sugar fluctuations may have contributed to this effect. However, another study of Australian children found that although a high proportion of children consumed above the recommended amount of daily sugar, this was not associated with sleep problems (2). 

Irrespective of this mixed research regarding sleep, it is wise for children to moderate their intake of ‘free’ sugar for general health and risk of obesity. ‘Free’ sugars are those added to food or drinks, as well as those found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées. It does not include sugar found naturally in milk,  grains, fruit and vegetables and these foods can be consumed in abundance by young people.  

Energy drinks

The alarming rise in consumption of energy drinks may be a significant factor affecting sleep routines of children and adolescents. Up to one third of UK children were found to be drinking energy drinks once a week, with some partaking every day (3). Energy drinks not only contain sugar, but significant amounts of caffeine. Caffeine blocks adenosine, the chemical that makes you feel sleepy (4). It’s no surprise, therefore, that a systematic review found that energy drink consumption in children was associated with short sleep duration and poor sleep quality (5). 

Let’s face it, in the summer holidays, we don’t always know what our teenagers are buying from the local shop while we are at work. The half-life of caffeine is around 5-7 hours but can be longer in some people (6). One study found that caffeine taken at 7am directly affects sleep propensity as late as 11pm! (7). Therefore, it may be wise to check whether your children are consuming energy drinks at any time of day. This may not be such an issue next year, as it has recently been announced that the UK government is banning the sale of energy drinks to under 16s from April 2027. 

Melatonin Supplements in Children

Melatonin is a hormone that helps regulate your sleep-wake cycle. It’s naturally produced in the evening, signalling your body to wind down and may also play a role in building the  ‘sleep drive’ (8). Parents of young children desperately want their kids to sleep well, so melatonin supplements have understandably become increasingly popular among parents looking for solutions to bedtime struggles. It is available on prescription in the UK for children for short-term issues like jet lag or stress and sometimes for longer term issues,  particularly for neurodivergent children, with ASD and ADHD. However, melatonin supplements are not a magic fix and do not work for everyone. At best, its effects are modest and variable (9, 10). 

A word of caution: There have been anecdotal reports of overdoses of melatonin leading to excessive sleepiness, headaches, gastro-intestinal issues and agitation. Also, there are still important unanswered questions about the long-term effects, particularly regarding growth,  puberty, and hormone regulation and more research is needed. Many sleep problems can be better managed with a change in schedules, habits, or behaviours. 

Mealtime Routine

In my personal experience as a mum of four, in the school holidays, structure and routine at mealtimes often disappears and bedtimes get later. Like many teenagers, my bunch enjoy a lie in and whilst it is important for them to rest and recover from exam season, this can result in everyone eating different meals at different times. Choosing what to eat without guidance can result in constant snacking on less nutritious options, like my son’s favourite… instant noodles (3 packs).  

When ‘back to school’ is looming, it can be helpful for parents to get their children up earlier for breakfast and ensure you let older children know that there are some nutritious food options easily available. Anchoring a balanced early evening meal that everyone sits down for requires some discipline and planning, but it may trigger children to return to a better sleep routine. 

3 Sleep Promoting Nutrients

Tryptophan helps your body make the ‘sleep hormones’ melatonin and serotonin. Milk is a good source and there is some limited evidence that milky drinks are associated with improved sleep quality, in both children and adults (11). Interestingly, combining tryptophan-rich foods with carbohydrate foods can improve how effectively the brain  absorbs tryptophan, helping it cross the blood-brain barrier more easily (12). Some studies have found that carbohydrate is linked with falling asleep more quickly (13). Therefore, if your child enjoys traditional sweetened, malted drinks, these may be a good option to include to encourage sleep. Beware of hot chocolate though, as this usually contains some caffeine! 

Magnesium is a mineral involved in hundreds of enzymatic reactions of the body, including those associated with sleep and relaxation (14). Good sources include dark green leafy vegetables, nuts, seeds, legumes, oily fish, dairy (or fortified alternatives) and wholegrains such as oats, wholemeal bread and brown rice (15). Plan to include some of these options daily, to support sleep. There is little evidence in the research about the timings of consumption, so just build these choices into everyday life. There’s no need to force down a combo of kale, fish and cheese at bedtime!  

Melatonin plays a role in sleep, as discussed. As a ‘Food First’ nutritionist, I always aim to derive what children need from the diet, rather than relying on unnecessary and expensive supplements. It’s far better to spend the family money on a few ice creams during the school holidays, wouldn’t you agree?! A variety of dietary sources of melatonin are wonderful additions to a balanced diet, for example tart cherries, goji berries, kiwi, eggs, milk, cheese,  oily fish and nuts such as almonds, walnuts and pistachios (15). 

Focus on what to add in, not what to take away

Rather than focusing on individual ‘sleep foods’, it's more effective to ‘zoom out’, focusing on what you can add in to the diet as a whole. As a Registered Nutritionist, I like to encourage children to ‘Eat a Rainbow’. A wide variety of colourful, plant-based foods will provide the nutrients you need for a good night’s sleep, together with some dairy foods and oily fish. 

With a little planning, parents can ensure a varied range of nutritious and easy to prepare food options are available for their children to enjoy, at regular times of day, to make the  ‘back to school’ transition a little easier. 

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Bibliography

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