Coronavirus: information and updates

Foods to help children sleep

All the foods on this list contain an amino acid called tryptophan. Eating these foods helps your body to produce a hormone called melatonin. Melatonin helps to regulate sleep.

Milk and milk products

Traditional milk products (warm), yogurt and soya milk


Chicken and turkey


Cod, tuna, mackerel and salmon


Cheddar, processed cheese and cottage cheese


Apples, bananas, blueberries, strawberries, avocado, pineapples and peaches


Spinach, asparagus, green peas, broccoli, tomatoes, cabbage, cauliflower, mushrooms, cucumbers and potatoes


Walnuts, peanuts, cashews, pistachios, chestnuts and almonds


Ground flax, sesame, pumpkin and sunflower seeds


Mung beans, soya beans, kidney beans, lima beans, chickpeas and tofu


Wheat, brown rice, red rice, barley, corn and oats


Wholewheat bread

Sleepy flapjacks

Try our simple recipe for sleepy flapjacks:

  • 150 grams of oats
  • 150 grams of peanut butter
  • 100 grams of honey
  • 1 or 2 ripe bananas

1. Melt peanut butter, mix in oats and honey (optional)

2. Spread onto a greased baking sheet.

3. Cook for 20 minutes at 175 or gas mark 5.

4. Refrigerate for 2 hours and store in fridge.

Banana cookies video

Last reviewed by Scope on: 20/02/2020

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