The Role of Nutrition in Baby Sleep
When it comes to baby sleep, we often focus on bedtime routines and sleep training, but one of the often overlooked factors is nutrition. What your baby eats plays a huge role in how well they sleep—whether it’s the timing of their last feed, the types of foods they eat, or the transition from milk to solids. Let’s break down how nutrition impacts sleep and how you can use it to improve your baby’s sleep habits.
A Full Belly = Better Sleep
It’s pretty simple: babies who are well-fed are more likely to sleep well. When your baby’s belly is full, they’re less likely to wake up crying in the middle of the night. So if your little one is up every few hours, it could be because they’re still hungry.
Breastfeeding and Formula Feeding: Newborns, in particular, need to feed frequently. But as your baby grows, you may notice they can go for longer stretches between feeds. That’s because they’re taking in more calories during the day, and their stomach capacity is growing.
Switching to or Adding Formula: While some parents believe that switching to formula or adding formula will make their baby sleep longer, this isn’t always the case. Formula doesn’t guarantee longer sleep—it’s about ensuring your baby is eating enough during the day, no matter how they’re fed. Whether it’s breast milk or formula, both can offer sufficient nutrition to help baby sleep, but it’s the overall quantity of food and regular feeding schedule that matters most.
Night Feeds: It’s normal for younger babies to wake up for night feeds, but if your baby is waking just for comfort or out of habit, it might be time to assess how much they’re eating during the day.
How Solids Impact Sleep
As your baby starts eating solids (usually around 6 months), you might notice changes in their sleep patterns. This is because their body is getting used to new foods and their digestive system is adjusting.
Sleep-Friendly Foods: Some foods, like oats, sweet potatoes, and brown rice, are great for promoting sleep because they help produce serotonin (the happy, sleepy hormone). Plus, they’re filling enough to keep your baby satisfied through the night.
Protein and Healthy Fats: Foods like avocado, yogurt, and eggs are great at keeping your baby fuller for longer, meaning fewer wake-ups in the middle of the night.
Avoiding Sugar Before Bed: While some babies love sweet fruit purees, it’s important to be mindful of their sugar intake, especially in the late afternoon or evening. Foods high in sugar can cause energy spikes that might interfere with their ability to wind down for the night.
The Timing of Last Feeds
It’s not just about what your baby eats—it’s also when they eat that matters.
Last Feed of the Day (Before Bath or Change): Offering a last feed (whether breast or bottle) before the bath or change can help ensure that your baby is well-fed and ready for sleep.
Top-Up Feed (After Getting Changed and Before Story): After your baby is fresh and ready for bed, offer them a little top-up feed. This ensures they’re not going to wake up from hunger in the middle of the night. This can help separate feeding from sleeping, but, of course, feeding to sleep is totally fine if that works for you!
Naps and Nutrition: They Go Hand in Hand
Daytime sleep plays a huge role in night sleep, and what your baby eats throughout the day affects how well they nap.
Daytime Calories Matter: Make sure your baby is getting the nutrition they need during the day. If they’re underfed or their feeding schedule is all over the place, it can disrupt their nap time or make it harder for them to sleep at night.
Timing of Meals: Pay attention to the timing of meals in relation to naps. You don’t want your baby to be too full (which could lead to discomfort), but a light feed an hour before a nap can help them feel relaxed and ready for sleep.
How Nutrition Affects Sleep Cycles
As babies get older, they start to develop more defined sleep cycles. The foods they eat, especially at dinner time, can influence how they transition between light and deep sleep stages.
Avoid Heavy Foods Before Bed: Heavy or rich meals right before bed can make it difficult for babies to fall asleep, as their digestive system has to work harder. Keeping meals light, especially during the evening, will help your baby feel comfortable and settle in for sleep.
Hydration and Sleep
It’s not just about milk and solids. Keeping your baby hydrated is important for their sleep too! If they’re not drinking enough during the day, they might feel uncomfortable and restless, which can affect their ability to settle into a deep sleep.
Breastfed Babies: Typically, get enough hydration through breast milk.
Formula-fed Babies: Make sure the formula you’re using is properly mixed and balanced.
Older Babies: Once your baby starts solids, offer water with meals to keep them hydrated and help digestion.
Final Thoughts
Nutrition plays a huge role in your baby’s sleep success. By making sure your baby is well-fed and properly hydrated throughout the day, you’re setting them up for better sleep—both during the day and at night. It’s not just about the last feed before bed—it’s about ensuring your baby is eating enough throughout the day to make sure those night wakings are fewer and further between.
Remember, every baby is different, so it may take a bit of trial and error to figure out what works best for your little one. If you ever need guidance or help figuring it all out, don’t hesitate to reach out—I’m here to help guide you through it!
(And remember, if you need personalised sleep support, I’m here to help!)
Need personalised sleep support? Book a consultation at www.thegoodsleepclub.co.uk or DM me on Instagram @the_goodsleepclub.
