Best Bedtime Snacks for Toddlers (+ Nutrients That Support Sleep)

As a mom, I’m a big fan of offering a simple snack before bed, my girls have one almost every night and here’s why: I’ve found that having a small, nourishing snack can really help settle my kids for the night. It’s not just about hunger; it’s about making sure their bodies have the right fuel to keep them comfortable, relaxed, and ready for rest. Over the years, I’ve learned that what they eat before bed can directly affect their sleep and I’m here to share the best snack ideas!

The right foods can help stabilize blood sugar through the night, promote the body’s natural melatonin production, and support deeper, more restful sleep. In this post, we’ll explore the best toddler-friendly bedtime snacks and the nutrients that research shows can support healthy sleep.

Why a Bedtime Snack Can Help

As toddlers grow, their metabolism moves quickly, and they often wake up during the night because they’re hungry or uncomfortable. A small bedtime snack can help avoid those restless wake-ups. But not just any snack will do snacks high in sugar or refined carbs can cause a spike and crash in blood sugar, making sleep more disrupted. Instead, I focus on snacks that include:

• Magnesium (to help muscles and nerves relax)

• Protein (to keep them full and stabilize blood sugar)

• Healthy fats (for long-lasting energy and nutrient absorption)

Toddler-Friendly Bedtime Snack Ideas

These snacks are easy to prepare and packed with sleep-supportive nutrients:

Banana slices with nut butter

• Bananas offer magnesium + vitamin B6

• Nut butter adds healthy fats and protein

• Tip: Use thin layers for toddlers under 3 and opt for smooth not crunchy.

Oatmeal muffins with added flax

• Oats contain tryptophan and magnesium

• Flax offers fiber and healthy fats

Plain Greek yogurt with mashed berries and chia seeds

• Yogurt is high in calcium and protein

• Chia seeds provide magnesium, healthy fats, and fiber

• Berries add vitamin C and natural sweetness

Whole grain toast with mashed avocado

• Avocados are rich in magnesium, B vitamins, and healthy fats

• Whole grain toast provides steady, complex carbs for satiety

Cheese cubes with thin apple slices

• Cheese offers casein protein, which digests slowly

• Apples provide gentle carbs and fiber

Hard-boiled egg and whole grain cracker

• Eggs are packed with tryptophan, protein, and vitamin B6

• Crackers offer a toddler-sized complex carb source

Other Nutrients That Support Toddler Sleep

If you want to build more sleep-supportive habits into your toddler’s diet, keep an eye out for these important nutrients:

• Tryptophan (in turkey, eggs, oats, bananas): builds melatonin and serotonin

• Calcium (in yogurt, cheese, leafy greens): helps the brain use tryptophan

• Iron (in meat, lentils, spinach): low levels are linked to sleep disturbances

• Zinc (in cashews, whole grains, pumpkin seeds): supports melatonin production

• Vitamin B6 (in bananas, chicken, sweet potatoes): helps convert tryptophan

• Omega-3s (in chia, flax, salmon): linked to fewer night wakings.

Fun fact: A 2014 study in the Journal of Sleep Research found that children with higher omega-3 levels had better sleep quality and fewer sleep disruptions.

A Few Toddler Snack Tips:

• Offer snacks about 30–60 minutes before bedtime

• Keep portions small and calming (avoid turning snack time into playtime)

• Every child is different—snacks aren’t essential for everyone, but can help when bedtime is tricky