Although it is true that eating a few hours before going to bed is not a healthy thing to do, not all food in general would give health problems before bed time, especially for kids. Various research conducted throughout the years have seen no conclusive evidence on the relationship between obesity and the time we eat our meals, instead it’s in the kind of food most of us eat. Experts have seen harmful effects in consuming spicy, fatty and caffeine containing food 1-3 hours before bed time for both adults and kids.

You don’t have to become a life coach or a doctor to understand that kids usually need longer periods of peaceful sleep to promote growth and development as compared to adults. Considering the harmful effects of eating before bedtime, giving kids a snack before bedtime might not really be a good idea. Luckily, recent studies have seen that minimal servings of food containing carbohydrates and tryptophan could help promote a good night’s sleep and help kids go through the night without having to suffer the midnight munchies.

Healthy snacks that are appropriate for kids before sleeping must contain moderate amounts of protein and carbohydrates plus low LDL or unhealthy fat content. A good combination may be a slice of whole grain bread with a tablespoon of peanut butter and a glass of low-fat milk or a small turkey sandwich with lettuce and tomatoes.

Another healthy option for kids would include a calcium rich snack. This may include a small cup of cottage cheese with chopped fruits. A serving of low-fat yoghurt would also be a good snack, just make sure to choose the flavored ones just in case your kids don’t like that sour taste. This night time healthy snack would not only help your kids get through the night, but give that needed calcium supplement that kids might not really get throughout the day.

One more very healthy snack would be fruits and vegetables. The United States National Institute of Health suggests that a child would need at least 4-5 servings of fruits and vegetables every day. For kids who miss out on this, a bedtime snack would be a great opportunity to get back on track. Plus, a smoothie or a fruit shake, with low-fat milk and honey, would help make the snack more tempting.

Lastly, whole grain crackers with a light carb content would help your kid feel full for a longer period of time while taking in all that needed fiber.

Giving your kids a bedtime snack isn’t really bad for them, as long as you keep it healthy and regulated. This will not only help them overcome midnight cravings, but help them get that extra nutritional boost that they need for proper growth and development.