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What Can I Give My Baby Before Bed to Enhance Sleep?

Helping your baby achieve a good night’s sleep is one of the significant challenges of parenthood. Some parents may wonder what they can safely give their baby before bed to encourage sleep. Let’s dive into some healthy, safe options that might aid your baby’s slumber.

Importance of a Good Bedtime Routine

Before discussing specific things to give your baby before bed, it’s vital to stress the importance of a consistent bedtime routine. A steady routine cues the baby that it’s time to wind down and prepare for sleep.

Safe Bedtime Offerings for Your Baby

Breastmilk or Formula

For young infants, breastmilk or formula is the best and safest thing to offer before bedtime. Both provide the necessary nutrients for growth and development, and the act of feeding can soothe a baby, preparing them for sleep.

A Warm Bath

While not something you give to your baby in the traditional sense, a warm bath can significantly impact your baby’s readiness for sleep. The warm water and the soothing routine of a bath can help relax your baby and signal that it’s almost time to sleep.

Comforting Bedtime Story

Reading a calm, soothing bedtime story can effectively help your baby wind down. The sound of your voice can be very comforting to your baby, aiding in relaxation and sleep readiness.

What Not to Give Your Baby Before Bed

Solid Foods for Young Infants

Parents might consider giving babies solid food before bedtime to encourage longer sleep. However, the American Academy of Pediatrics recommends exclusive breastfeeding or formula feeding for the first six months. Introducing solid foods too early can lead to potential health issues.

Sleep Aids

Never give your baby over-the-counter sleep aids unless specifically instructed by a pediatrician. These can have adverse effects on babies.

Bedtime Food Choices for Your Baby

Is a Meal Right Before Bed Necessary?

While a meal immediately before bedtime isn’t always necessary, a feeding near bedtime can be a part of a comforting routine for babies, especially those who are breastfeeding or bottle-feeding. However, as your baby gets older and starts solid foods, try to time the last meal so that it’s not too close to sleep time to prevent discomfort and possible spit-ups.

Foods to Offer Your Baby Before Bed

For babies older than six months and eating solid foods, you might consider offering a small meal or snack before bedtime. Foods high in magnesium, like bananas, can help relax muscles and promote sleep. Other sleep-inducing foods include sweet potatoes, avocados, and yogurt.

Things to Avoid Before Bed

It’s essential to avoid any food known to cause your baby discomfort or allergies, as these can disrupt sleep. Foods high in sugar should be avoided as they can cause a burst of energy.

Food and Breastfeeding

If you’re breastfeeding, be aware that certain foods in your diet can impact your baby’s sleep. Caffeine and spicy foods, for example, can sometimes cause fussiness or sleep disturbances.

Self-Soothing and Sleep Training

Teaching Self-Soothing Skills

Teaching your baby to self-soothe is a critical component of sleep training. From around four to six months of age, you can start encouraging your baby to fall asleep independently. This might involve putting your baby down while drowsy but awake or following a consistent bedtime routine.

Pre-Bedtime Rituals: More than Just Food

Establishing a Bedtime Routine

While feeding can be part of the bedtime routine, other activities like a warm bath, reading a story, or singing a lullaby can also signal to your baby that it’s time to sleep.

Placing Baby Down After Feeding

If your baby is young and prone to spit-ups or if they have been diagnosed with acid reflux, you might want to hold your baby upright for 15-30 minutes after feeding before placing them down to sleep.

How Can Assist

If you’re struggling with your baby’s sleep routine, don’t despair. offers a range of resources to help you establish healthy sleep habits for your baby. From advice on sleep routines to methods for soothing a fussy baby, is here to support you on your journey to better baby sleep.


Remember, every baby is unique, and what works for one might not work for another. Experiment with safe, comforting routines and offerings before bed and see what works best for your baby’s sleep. If you have concerns or questions, it’s always best to consult your baby’s pediatrician.