Tricky eaters and no-sleepers, this one is for you

Let’s start this article about sleep, food, and moods with a healthy serving of reality.

Sometimes, solid sleep is hard to find. Some nights, nobody feels like cooking (or you can’t find anything “good” to eat in the cupboard). Some mornings, you wake up late. Or the meltdown happens one minute before it’s time to go.

And sometimes, even the dog won’t eat when, where, or what they’re supposed to.

How do we know? Because we’ve been there. Doing your best looks different every day. Give yourself some grace, especially if you’re living in a house of tricky eaters or no-sleepers.

That said…

Sleep is a good mood’s best friend

Did you know that while your child is asleep, parts of their body are still working hard? When they power down, it gets started repairing tired muscles and restoring energy. Sleep is a time for their growing brains to reset and organize. It’s one of the things that helps them wake up feeling refreshed, clear-headed, and less emotionally reactive.

So things like stress and worry, racing thoughts, big schedule changes, or a heavy meal eaten close to bedtime can all disrupt that good quality sleep.

Here are five things to try that can help improve your child’s sleep quality:

Eat dinner at least a couple of hours before bedtime. And if dinner runs late, try to keep it on the lighter side. Heavy meals can keep the digestive system busy for a while, which means the brain is telling the body to start processing (instead of helping it sleep).
Shut screens off at least an hour before bedtime. The light from screens tricks brains into thinking it’s daytime, which halts the release of melatonin (the body’s natural sleepytime elixir). Scrolling also keeps brains busy, rather than calm.
Make a mini routine. Stick to it, even if it’s as simple as always reading books and snuggling before lights out. The body will start to learn that when the routine starts, bedtime is close behind, and it will recognize it’s almost time to sleep.
Be consistent (when you can). Staying up late and sleeping in on weekends is a treat, but it can shift your child’s natural body rhythms all week. (The body really loves a routine it can count on.)
Get in the mix. Try to eat with your child, stay off screens during their tech-free time, and brush teeth together. Showing your child you care about your own sleep habits can reinforce the message you’re trying to send them, too.

Food can boost a mood (or wreck it)

The brain and the stomach are closely connected — that’s why your child might have butterflies or a stomachache before a big test, party, or game. Nerves or worried thoughts can cause that stomach to ache, but it can also work the other way around, meaning that when their body doesn’t feel good, it can cause stress and have an impact on their mood.

Notice over time if they have any physical symptoms after eating certain foods. It’s also helpful to watch for any patterns between meals (for example, are they more tired than usual or is their energy level high). And whether your child likes three meals a day or prefers being more of an all-day grazer, they need to get enough nutrition and a balance of protein, grains, healthy fats, and fruits/vegetables.

There could be a bunch of other things affecting their mood, but if food is a factor, get curious about what your child is eating (and when) and how it makes them feel both physically and emotionally. (You know how it feels to get grumpy after eating something that doesn’t agree with you, right? It’s the same for your child, they might just not put the two together yet.)

Here are four other ways you can help keep your child’s mood boosted through food:

Serve a variety of foods at meals and remember it can take several times trying the same food before a child determines if they truly like it or not (don’t give up!).
Make sure your child drinks enough water. Some drinks can add to dehydration (and running around all day depletes those busy bodies). Sometimes thirst gets confused with hunger, too, so keep that water flowing all day.
Let your child help. When you have a little extra time, ask your child to help you in the kitchen (prepare for less efficiency and more of a mess). Depending on their age and stage, they might be able to break broccoli into “trees”, dump ingredients into a bowl, or stir a pot on the stove. Helping creates a feeling of pride and might also make them more curious about what their creation tastes like, too.
Keep fuel in their tank. Keep an eye on your child’s energy levels during sports, study time, and playdates. If you see low moods during or after their activity, consider if they’re eating enough before the event (maybe they’re grumpy after soccer because they didn’t eat enough before practice).

When the food that goes into your child’s body makes them feel good, the behaviors coming from that body are likely to be more healthy, too. You will discover what works and what doesn’t by introducing new versions of old favorites, and the foods they don’t love yet over and over again. (Don’t get discouraged, some foods are just “slippery” and always will be for your child.) Just keep offering (not forcing) and modeling trying new things yourself, and one day, the answer from your child might just be “Yes, please!”, too.

Bit by bit you’ll find ways to help your child sleep soundly, eat well, and improve their mental health. The best part? It can be done one small, simple step at a time.