The Role of Diet in Restful Nights

As parents, we all want our children to enjoy restful sleep, knowing it is essential for their growth, development, and overall well-being. Persistent sleep issues can be a significant concern. One often overlooked factor in these sleep challenges is the child's diet, particularly the intake of processed sugars and additives. What our children eat plays a vital role in their sleep patterns, and it is essential to recognise this impact.

Proverbs 22:6 instructs us to “Train up a child in the way he should go,”

highlighting the importance of not only spiritual and moral guidance but also the health habits we instil in them.

Children's taste preferences are greatly influenced by the foods they encounter in their early years. Consistently offering sugary foods can increase cravings and change their taste preferences, which may contribute to picky eating, particularly when refined sugars are introduced at a young age.

But it's important to understand that there's a significant difference between refined sugar and natural sugar. Refined sugar is processed and stripped of its natural nutrients. Natural sugar, on the other hand, is present in natural whole foods like fruits and vegetables, and it comes with fibres, vitamins, and minerals that help the body absorb it more slowly. Even though natural sugars come from whole foods, they should still be used in moderation for a balanced diet.

Common foods often consumed by children that are high in refined sugar include:

Sugary Cereals - Many breakfast cereals targeted at children contain high levels of sugar.
Fruit-Flavoured Snacks – Muesli bars, fruit roll-ups, jellies and jellybeans with fruit flavours, fruit-flavoured gelatin desserts.
Sweetened Yoghurts - Flavoured yoghurts and those marketed for children frequently contain added sugars.
Soft Drinks - Carbonated drinks are a significant source of refined sugar.
Juice Drinks - Many juice boxes and pouches contain added sugars, even if labelled as fruit juice.
Lollies, chocolates, and other confections are obvious sources of sugar.
Pastries and Doughnuts - These baked goods, including muffins, banana bread and croissants, often have high sugar content.
Ice Cream and Frozen Desserts - These treats typically contain large amounts of refined sugar.
Sweetened Breakfast Bars - Many granola and breakfast bars marketed as healthy options contain significant amounts of added sugar.
Biscuits and Cookies - These snacks are typically high in both refined sugar and fat.
Flavoured Milk and Milkshakes - These drinks often contain a lot of added sugars.
Puddings and Custards - These desserts are frequently high in refined sugars.
Sauces and Other Condiments - Some condiments, like tomato sauce, contain surprising amounts of refined sugar.

It is advisable to avoid refined and added sugars entirely during your baby’s first year. Instead, naturally sweeten baked goods with ripe fruits like bananas, berries, or pureed apples. For babies over 12 months, preferred sweeteners are maple syrup and high-quality honey, as they are less processed and offer better nutrients despite being ‘added’ sugars.

The Link Between Sugar, Additives, and Sleep

A diet high in processed sugar and additives can create challenges when it comes to falling and staying asleep. Sugar causes spikes in blood sugar levels, leading to bursts of energy that make it difficult for children (and adults), to wind down at bedtime. Similarly, food additives, such as artificial colours, flavours, and preservatives, can overstimulate a child’s nervous system, resulting in disrupted sleep patterns and possible nightmares.

Even if your child’s sleep issues began in infancy, it’s important to consider the potential role that diet plays in maintaining sleep difficulties. While sugar may not have been the initial cause, its presence in your child’s diet can exacerbate existing problems, making it harder for them to achieve the restful sleep they need.

Recognising “Too High” Intake

The World Health Organisation (WHO) suggests that ‘free’ sugars should make up less than 5% of a child’s total daily energy intake. For a 5-year-old, this equates to about 15-19 grams of sugar per day—roughly 3-4 teaspoons. ‘Free’ sugars refer to refined sugars that are added to foods and beverages by manufacturers, cooks, or consumers, as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. These ‘free’ sugars are distinct from the naturally occurring sugars found in whole fruits, vegetables, and dairy products as previously mentioned.

Consuming more than this recommended amount on a regular basis would be considered too high. For instance, if a child is regularly consuming sugary snacks, sweets, sugary drinks, and processed foods that together exceed 20 grams of sugar daily, this could be contributing to sleep issues.

Similarly, a diet rich in processed foods laden with artificial additives is also cause for concern. When our children’s intake of these substances is high, it’s not just their sleep that suffers; their overall behaviour and mood can be affected, leading to increased hyperactivity, irritability, and difficulty concentrating.

Common Additives, including artificial colours, flavours, preservatives, and sweeteners found in many processed foods, snacks, and drinks, are not beneficial for anyone, regardless of age. While there is no universally agreed-upon "safe" limit, it is generally advised to minimise these additives for young children, and their reduction is recommended for people of all ages.

Too High Intake: A diet heavily reliant on processed, packaged foods and drinks, which are typically high in additives, can be considered excessive. If a child’s daily intake includes multiple items with long ingredient lists full of artificial additives (e.g., flavoured yoghurts, processed snacks, sugary cereals, soft drinks), it’s likely too high.

Signs of Excessive Intake

Behavioural Changes: Increased hyperactivity, irritability, or difficulty concentrating.
Sleep Disturbances: Trouble falling asleep, frequent waking during the night, or not feeling rested after sleep.
Physical Symptoms: Frequent headaches, stomach aches, or fatigue may also indicate that a child is consuming too much sugar or additives.

Reducing Intake

Focus on Whole Foods: Encourage a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients without the excess sugar and additives.
Limit Sugary Snacks and Drinks: Replace sugary snacks with healthier options like fresh fruit, yoghurt (without added sugars), or nuts. Opt for water or milk instead of sugary drinks.
Check Labels: Be mindful of ingredient labels. Avoid products with long lists of additives, particularly those with artificial colours, flavours, and preservatives.

A Holistic Approach to Better Sleep

As Christian parents, we are called to steward our children’s health and well-being with wisdom.

1 Corinthians 10:31 encourages us, “So whether you eat or drink or whatever you do, do it all for the glory of God.”

By making mindful choices about what our children consume, we honour God in caring for the bodies He has entrusted to us.

Here are some steps you can take to support your child’s sleep:

Evaluate and Adjust the Diet: Begin by reviewing your child’s current diet. Are they consuming too much sugar or relying heavily on processed foods? Reducing these can have a significant impact on their sleep quality.
Create a Healthy Sleep Routine: Establish consistent bedtime routines that include calming activities, such as reading Scripture, prayer, or quiet time. A peaceful environment free from distractions will also help signal to your child that it’s time to rest.
Consult a Healthcare Professional: If your child’s sleep issues have been ongoing since infancy, consider seeking advice from a paediatrician or sleep specialist. They can help identify any underlying sleep disorders and provide guidance on dietary and behavioural changes.
Observe and Adjust: After implementing these changes, take note of any improvements in your child’s sleep. Patience and consistency are key as you help your child transition to healthier habits.

While limiting sugary options is advisable, balance is essential. The goal is to help your child develop a long-term positive relationship with healthy food. Adopting a more relaxed stance in social settings could mean allowing them to enjoy treats at a friend’s birthday party or sleep over. Maintaining healthy choices at home is key and consistent habits matter more than the occasional indulgence.

Trusting in God’s Provision

Finally, remember, God cares deeply for you and your child, guiding you through every challenge, including those related to sleep.

Psalm 4:8 reminds us, “In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.”

As you take steps to nurture your child’s health and well-being, trust in God’s provision and rest in His peace, knowing that He is guiding you. By making thoughtful choices about your child’s diet and daily routines, you can help them find the restful sleep they need to grow and thrive. And in doing so, you are laying a foundation for lifelong health, grounded in the wisdom and grace of our loving Father.

As you implement these thoughtful strategies, stay tuned for our next blog where we’ll explore healthy recipes and additional tips to further support your child’s well-being.

With love and laughter,

V.A.