6 Foods To Help Your Baby Sleep Better

Many babies are ready for their first puree foods at 4 months old, while others may start a bit later (6 months). Either way, moving your little one onto solid foods is undoubtedly an exciting time as you watch them discover new flavors and textures. Aside from providing your baby with the nutrients they need to grow, some foods can help your baby sleep better. Restless nights can lead to cranky babies and cranky parents. Try experimenting with your baby’s diet and see if any alterations help them (and you) get a better night’s sleep.

6 scrumptious foods and recipes to try

1. Bananas

Bananas are the ultimate baby go-to food due to their soft, mushy texture and delicious taste! Aside from this, bananas also contain tryptophan which the body uses to help make melatonin, the important sleep hormone.

Try: Banana purée

Ingredients

● One ripe banana

● Breast milk or formula (optional)

Preparation

1. Peel the banana and cut it into thin slices.
2. Mash with a fork until smooth or blend if you have a food processor. Using a food processor will make a smoother purée.
3. Mix in breastmilk or formula for a more liquid consistency. This is great for babies who have just started eating solid foods.

And voila, your banana purée is ready. Serve straight away to avoid the purée browning and avoid serving too often as bananas can cause constipation.

2. Oats

Oats make a great baby breakfast or snack. They also contain tryptophan which helps produce melatonin, the sleep hormone, making them the perfect pre-nap snack!

Try: porridge with bananas

Ingredients

● ½ cup of rolled oats

● 2 cups of water

● 1 cup of milk

● 1 banana

● Cinnamon (optional)

Preparation

1. Add oats to a saucepan alongside the water and milk.
2. Cook on a low flame until the oats thicken.
3. Peel and cut the banana into small slices and add to the mixture.
4. Cook for 5 to 6 minutes so the banana softens.
5. Add in a sprinkle of cinnamon if you wish.
6. Wait for the porridge to cool down.

And your baby porridge is ready! You’ll get two servings from this. Remember to avoid using large chunks of banana for smaller babies. Instead, mash them into the porridge.

3. Rice

Both white and brown rice is packed with vitamins and minerals. White rice contains less fiber, nutrients, and antioxidants, making brown rice much more nutritious. However, both contain glycemic index (GI), which may promote better sleep for your little one.

Try: baby rice cereal

Ingredients

● 1 cup of brown OR white short-grain rice

● 2 cups of water

● 1-2 cups of breastmilk or formula (for blending)

Preparation

1. Place the rice in a colander and rinse until the water runs clear.
2. Add the water to a saucepan and bring to a boil. Then add the rice to boiling water and turn down the heat. Cover with a lid.
3. Simmer the rice for 40 mins until the rice is tender. Rice cooking times vary, so taste often to check it is done.
4. After cooling, transfer the rice to a blender or food processor and blend well.
5. Add in the breast milk or formula and continue to blend.

Your baby rice cereal is ready, and what’s even better, you can freeze it! Reheat in your microwave at 30-second intervals and stir in between until warm.

4. Chickpeas

Like many other foods on the list, chickpeas contain tryptophan which helps produce melatonin. They are also rich in vitamin B-6, which helps regulate sleep patterns — perfect for your little one!

Try: baby hummus

Ingredients

● 1 can or jar of no-salt, low-sodium chickpeas

● ⅓ cup of tahini

● ¼ cup of avocado oil

● ¼ cup of water

● ⅕ lemon

Preparation

1. Wash and rinse the chickpeas in a colander.
2. Juice the lemon.
3. Add all the ingredients to a blender or food processor and blend until the mixture is smooth.

This will give you four servings. Feed your baby directly or use it as a dip for older babies. Serve with broken rice cakes and slices of carrot and cucumber- yummy!

5. Spinach

Spinach may not be the first baby food you think of. But this vegetable is packed with magnesium which helps muscles relax. This makes it a great dinner food for your little one to help prepare them for bedtime.

Try: Spinach purée

Ingredients

● 150g spinach leaves

● Breast milk or formula

Preparation

1. Remove stems from the spinach.
2. Wash the spinach and shake off any water.
3. Add boiling water to fill ½ of a saucepan. Place a steamer basket with the spinach leaves on top of the saucepan.
4. Cover and steam the spinach until it has wilted.
5. Transfer the spinach to a colander and run cold water over it.
6. Drain and gently squeeze any excess water.
7. Transfer the spinach to a blender or food processor and blend well.
8. Add breastmilk or formula and continue to blend.

You will get three portions from this which you can freeze and use later. Spinach isn’t always the most appealing to children, so try mixing this purée with another one.

6. Cherries

Cherries, especially tart cherries, contain tryptophan which helps produce melatonin, the sleep hormone. And what’s even better, tart cherries contain slightly different enzymes that keep tryptophan in the body for longer. This may help your little one fall AND stay asleep.

Try: cherry purée

Ingredients

● 1 bag of frozen cherries (you can use fresh cherries but frozen ones are much quicker and easier to make)

Preparation

1. Take the bag of cherries out of the freezer and defrost for 20-30 minutes.
2. Place the cherries in a blender or food processor and blend until smooth.

And there you have it, cherry purée made easy. From this recipe, you’ll get 15 cube-size servings that you can store in the freezer for up to 3 months.

Before you go…

Now that you’ve become a master chef for babies in the kitchen, be sure to check out BABY SLEEP from Beginning.com. Our series of natural and calming melodies created by experts will help your little one nod off. And, if you want even more tips on getting your baby to sleep, check out our expert-led masterclasses right here.