Food allergies can cause discomfort and digestive issues, such as heartburn, difficulty swallowing, and stomach upset. These issues can disrupt sleep or cause nighttime awakenings.

Appointments with Dr. Auerbach are available by calling 541-330-0334, email info@hawthorncenter.com or visit our online request form.

The Importance of Sleep for Growing Children

Regular, restful sleep is crucial for children’s growth and development. Young children need at least 9 hours of sleep per night, while teenagers require 8-10 hours. Unfortunately, many kids don’t get enough rest, which can impact brain development, memory, mood, and overall well-being. Addressing sleep struggles in children requires a well-rounded approach that includes good sleep hygiene, dietary support, and, when needed, natural remedies. With a few lifestyle changes, parents can help their children develop healthy, lifelong sleep habits.

The Effects of Sleep Deprivation on Children

Poor sleep can have wide-ranging consequences, including:

Increased risk of depression and anxiety
Impaired learning and memory
Decreased immune function
Higher risk of insulin resistance and obesity
Emotional instability, hyperactivity, and difficulty concentrating

When sleep issues persist, addressing them early can help prevent long-term health concerns.

Common Causes of Sleep Struggles in Children

Several factors can contribute to sleep difficulties, including:

Inconsistent bedtime routines – Irregular sleep schedules can disrupt the body’s natural sleep-wake cycle.
Excess screen time – The blue light from screens suppresses melatonin production, making it harder to fall asleep.
Lack of physical activity – Children who don’t get enough outdoor play may have trouble winding down at night.
Dietary factors – Stimulants like sugar and caffeine can interfere with a child’s ability to sleep soundly.
Food Sensitivities – Food sensitivity reactions are commonly attributed to things like digestive issues, eczema, and headaches. They can also cause increased inflammation throughout the body and especially within the gut, where the majority of our serotonin and melatonin are made and play a major role in our mood and sleep.

Dietary Recommendations for Better Sleep

What a child eats throughout the day can significantly affect their ability to sleep well at night. Consider these dietary strategies to support restful sleep:

Encourage sleep-friendly foods: Magnesium-rich foods like bananas, almonds, spinach, and pumpkin seeds help relax muscles and promote calmness. Foods high in tryptophan, such as turkey, eggs, and dairy, can also support melatonin production.
Limit sugar and caffeine: Sugary snacks and caffeinated beverages (including some sodas and chocolate) can lead to energy spikes and disrupt natural sleep patterns.
Support gut health: A well-balanced diet with probiotic-rich foods like yogurt, kefir, and fermented vegetables can help regulate digestion, which is closely tied to sleep quality.
Offer a light snack before bed: A small serving of protein and fats—like nut butter, cheese, Greek yogurt—can help stabilize blood sugar and prevent nighttime wakeups due to low blood sugar causing cortisol spikes.
Hydration matters: Dehydration can cause discomfort and wakefulness, so ensure children drink enough water throughout the day while limiting fluids right before bed to prevent nighttime bathroom trips.

Natural Sleep Solutions and Remedies

A structured bedtime routine can signal to a child’s body that it’s time to wind down. Some helpful strategies include:

Consistent nightly routines – Reading a book, taking a warm bath, or doing gentle stretches can help prepare the body for sleep.
Creating a calming sleep environment – Keeping the bedroom dark, quiet, and cool encourages restful sleep.
Herbal remedies – Chamomile, passionflower, and California poppy tea can be soothing for children struggling with restlessness. Consult a naturopathic doctor before using herbal remedies for sleep.

Melatonin: A Safe Option?

Melatonin can be a helpful short-term solution for children with persistent sleep challenges, especially those with ADHD or autism. However, it should not be the first approach. A low dose (usually under 1 mg) is often sufficient, and it’s best to consult a healthcare provider before using melatonin regularly.