Sleep is crucial for adequate growth and development in children and adolescents. Unfortunately, sleeping difficulties are a common issue among these age groups. Numerous studies have indicated that lifestyle factors including unhealthy diets and prolonged screen time at night can contribute to sleep disturbances. Current research also suggests that individuals who skip meals or replace meals with snacks are more likely to have poor sleep quality. Consuming adequate meals and snacks with high nutritional value, such as lean proteins, whole grains, fruits, and vegetables, throughout the day is essential for optimal functioning of daily activities including sufficient quality of sleep.
In a recent study which examined the association between eating habits and sleep in over 200,000 child and adolescent participants found that less balanced diets were related to increased sleeping difficulties. While the majority of children in this study (63%) consumed breakfast 5 days per week, less than 30% consumed fruit between 2 to 4 times per week, and most (64%) reported not eating vegetables. Meanwhile, approximately 18% reportedly consumed soft drinks daily and 35% consumed sweets weekly. Children with more regular breakfast consumption, and higher fruit and vegetable intake reported fewer difficulties in sleep patterns. Additionally, lower intake of sugary food and drinks was also related to fewer sleep difficulties.
Take home message: Prioritizing healthy eating with balanced meals throughout the day can aid in improving sleep quality. A well-balanced diet rich in whole grains, lean protein, fruits, and vegetables along with limiting high caloric-dense and nutrient-poor foods is beneficial in addressing common sleep issues in children and adolescents.
Reference: Zhao Y, Qu D, Liang K, Bao R, Chen S. Eating habits matter for sleep difficulties in children and adolescents: A cross-sectional study. Front Pediatr. 2023;11:1108031. Published 2023 Jun 12. doi:10.3389/fped.2023.1108031
