Melatonin Snacks: Foods To Help ASD Children Sleep

When it comes to Autism, nutrition is everything.

The same child can become two different versions of himself/herself with different meals. With some of the meals, they can become hyperactive, and with others, they can even start stimming more often.

During bedtime, the right snacks can either boost their energy or help them settle. Today, we will analyze the best foods to help your child sleep and stay asleep.

Foods to Help ASD Children Sleep Through the Night

The following foods are known to have the right ingredients to help your children feel cozy, and help him/her fall asleep faster.


Besides being an all-time children’s favorite, bananas are super rich in magnesium and potassium. These minerals are known for their ability to relax tight muscles, which is excellent for autism stiffness.

Bananas also contain amino acid L-tryptophan, which gets converted to 5-HTP in the brain. These aminos, get converted by the body into serotonin and melatonin, both relaxing neurotransmitters that help your child feel calm, peaceful, and sleepy.

If your child is used to having raw bananas for breakfast, we encourage you to offer them to your child in the form of banana pancakes, or even a smoothie.


Oatmeal is the most popular food to have during the mornings. The reason for this is due to the fact that oatmeal  releases sugar slowly and keep you full for longer. This same benefit can be great at night, to reduce sugar spikes, and help your child feel full for longer. 

In addition, oatmeal is also loaded with melatonin, this is another reason why its perfect to be consumed at night. Melatonin can help your child feel tired and fall asleep faster. Another great reason to give it to your child before bed.

If your child is used to having it during the mornings, you can make oatmeal-banana pancakes to change the taste.


Chamomile is well known to be a sleep inducer and an overall tranquilizer. This can be traced back to the fact that it is rich in apigenin, an antioxidant that promotes sleep and fights insomnia.

Also, chamomile reduces anxiety, and overall inflammation, which is amazing for ASD children.

You can offer warm tea instead of nut-milk before bed and help him/her sleep better.


Although it has been said that we must not give fruit to children before bed due to fructose, with kiwi recent studies prove otherwise.

In a four-week study, 24 people consumed two kiwi fruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.

The reason for this is due to the fact that kiwis are naturally rich in serotonin, vitamin C, and carotenoids. All perfect sleep promoters.

Remember,  avoiding sugary things is also key to helping your children sleep better and overall reducing inflammation. In addition, we highly encourage you to serve your children early dinners to avoid heaviness and full stomachs before bedtime.

Have you tried any of these meals before bed? What is your child’s favorite?


At WSCC, we offer support for autistic families and their children with Stem Cell Therapy treatments that can transform autistic conditions by healing the gut, decreasing inflammation, and improving brain function. We also created an autistic community on Facebook that is destined to offer support and companionship for ASD parents and their families on their journey.

Remember, you are not alone!