Young children have small tummies that only hold a little food at a time. This means that youngsters get hungry every couple of hours. Giving your child a bedtime snack is a good idea, but only if you pick the right foods. Choosing the right bedtime snack can make a big difference in your child's ability to fall asleep and stay asleep. Since your quality and quantity of sleep is directly related to your child's, it pays to choose bedtime snacks carefully. Here are some nutritious options that promote sleep.

Milk, Cheese or Yogurt

The old wives' tale of a warm glass of milk before bed for a deep sleep has some merit. Milk contains the amino acid tryptophan, which your body uses to make serotonin and melatonin. Serotonin is a neurotransmitter that produces a feeling of sleepiness. Melatonin is a hormone that makes you fall asleep and stay asleep. Cheese and yogurt have a similar effect. Be sure to check how much added sugar is in the yogurt before giving it to your child close to bedtime. Greek yogurt is usually low in sugar and high in protein.

Whole Grains

Whole grains are another good bedtime snack option. They take longer to digest because they contain more fiber. The fiber moderates insulin levels, so you child won't have a blood sugar spike and drop. Some healthy whole grain options include toasted bread with nut butter or butter and honey, whole grain crackers with cubes or slices of cheese or a quarter cup of steel-cut oats prepared with warm milk and a drizzle of honey and one tablespoon of almonds or walnuts.

Nut Butters

Nut butters are high in protein and unsaturated fats. A small serving helps your child feel full. Read the product labels carefully because some nut butters have a lot of added sugar. You can also make your own nut butter in a blender with a few teaspoons of oil and dash of salt for each cup of whole shelled nuts. The best nut butters for promoting sleep are almond and walnut. Almonds contain magnesium, which relaxes tight muscles. Walnuts have melatonin. All types of nuts have a high concentration of tryptophan. If your child has a nut allergy, consider cubes of cooked chicken or turkey. Both of these lean proteins are also high in tryptophan. They pair well with cheese and whole grain crackers.

Fresh Fruit

Fresh fruit has antioxidants, fiber, vitamins and high water content. If your child is often dehydrated at night, this can disrupt sleep. Cherries are an excellent source of tryptophan. Bananas and apples contain potassium and magnesium, which promote muscle relaxation. The banana also has tryptophan, making it a good choice for a bedtime snack. You could give your child a few slices of apple or banana along with a string cheese or a few whole grain crackers. Another option is to make a small four- to six-ounce smoothie for a child ages two to five. An older child can have a bigger serving, but too much liquid close to bedtime could make them need to use the bathroom overnight. Combine one-half cup of milk, one-quarter cup of fresh fruit and a drizzle of honey as a sleep-inducing natural sweetener.