8 Tips to Improve Your Child’s Sleep (and How Nutrition Plays a Role)

By: Georgia Vaughn, Clinical Dietician, Duke Pediatrics Healthy Lifestyles Program 

Sleep is one of the most essential—and often overlooked—foundations of a child’s health. Yet, the average American adolescent only gets 7 to 7.5 hours of sleep per night, falling short of the 8–10 hours recommended by medical experts.

Why does this matter? Because sleep affects nearly everything—from a child’s physical development and immune system to their mood, memory, and academic performance. Poor sleep quality has also been linked to increased weight retention and insulin resistance among adolescents.

If your child is struggling to fall asleep, stay asleep, or wake up feeling rested, both lifestyle and nutrition might be playing a bigger role than you think. Here are eight simple tips to help your child get better sleep—naturally.

1. Know How Much Sleep Your Child Needs (Based on Age)

According to the American Academy of Pediatrics, children need varying amounts of sleep depending on their age:

● Infants (4–12 months): 12–16 hours (including naps)

● Toddlers (1–2 years): 11–14 hours

● Preschoolers (3–5 years): 10–13 hours

● School-aged (6–12 years): 9–12 hours

● Teenagers (13–18 years): 8–10 hours

Start by identifying how much sleep your child should be getting, then work backward from their wake-up time to set a consistent bedtime.

2. Limit Screen Time Before Bed

Blue light from screens (phones, tablets, TVs, and computers) can interfere with melatonin production, making it harder for your child to wind down.

Try setting a screen curfew of at least 1 hour before bed to help their brain transition to sleep mode. Encourage screen-free activities like:

● Reading a book

● Taking a bath

● Journaling

● Listening to calming music or a sleep story.

3. Avoid Late-Night Eating

Eating too close to bedtime can disrupt sleep by making digestion work overtime when the body should be winding down.

Aim to have dinner or the last snack at least 3 hours before bed. If your child is hungry closer to bedtime, offer a light, sleep-supporting snack (see tips #5 and #6 below).

4. Establish a Consistent Bedtime Routine (Even on Weekends)

Consistency is key for resetting your child’s internal clock. A predictable bedtime routine signals to the body and brain that it’s time to sleep.

Your routine might include:

● Brushing teeth and washing up

● Putting on pajamas

● Reading a short story

● Listening to soft music

● Lights out at the same time each night

Try to stick to this routine even on weekends, with no more than a 30–60 minute difference in sleep and wake times.

5. Add Magnesium-Rich Foods to Their Diet

Magnesium helps regulate neurotransmitters that calm the nervous system and promote sleep. Include these magnesium-rich foods during dinner or as an early-evening snack:

● Leafy greens (spinach, kale)

● Nuts (almonds, cashews, pumpkin seeds)

● Legumes (black beans, lentils)

● Whole grains (quinoa, oats)

● Bananas, avocados

● Dark chocolate (in moderation)

6. Include Tryptophan-Rich Foods in the Evening

Tryptophan is an amino acid that helps produce serotonin and melatonin, two key hormones that regulate sleep.

Good sources include:

● Dairy (milk, yogurt, cheese)

● Poultry (turkey, chicken)

● Eggs

● Fish

● Nuts and seeds

● Legumes (chickpeas, lentils)

● Bananas, pineapple

● Dark chocolate

Pair these with a healthy carb (like oats or whole grain toast) to help the tryptophan get into the brain more easily.

7. Avoid Caffeine (Yes, Even the Hidden Kinds)

Caffeine can stay in the body for up to 8 hours, making it hard for kids to fall asleep—even if consumed in the afternoon.

Watch out for hidden sources of caffeine, such as:

● Soda and energy drinks

● Chocolate and chocolate milk

● Coffee-flavored desserts or snacks

● Bottled teas and some protein bars

Tip: Read food labels carefully, especially for tweens and teens who may be experimenting with energy drinks.

8. Model Healthy Sleep and Nutrition Habits

If you prioritize sleep, limit screens, and fuel your body with nourishing foods, your child is more likely to follow suit.

Try turning bedtime into a positive part of the day—not a punishment—by creating rituals the whole family can enjoy.

Final Thoughts: Small Changes, Big Results

Improving your child’s sleep doesn’t require a total lifestyle overhaul. By focusing on consistent routines, smart nutrition choices, and healthy habits, you can help set them up for better rest—and better health overall.

Remember: A well-rested child is a happier, healthier, more resilient child.

Quick Sleep Support Checklist:

● Bedtime and wake time are consistent

● Screen time ends 1 hour before bed

● No eating within 3 hours of bedtime

● Magnesium-rich or tryptophan-rich foods offered at dinner

● Caffeine avoided in the afternoon/evening

● Wind-down routine in place