10 Foods for Breastfeeding Mothers to Help Babies Sleep Soundly: Have You Heard of These?
Many breastfeeding mothers often complain that their babies wake up frequently at night or struggle to sleep soundly. While the causes may vary, one often-overlooked factor is the mother’s diet. What a mother consumes daily directly affects the nutritional content of her breast milk. When breast milk supports relaxation and healthy digestion, babies tend to sleep more peacefully and for longer periods.
This article explores the best foods for breastfeeding mothers to help their babies sleep well, the ideal times to consume them, and practical tips for comfortable feeding. With this understanding, mothers can optimize the quality of their breast milk while supporting their baby’s growth and development.
What’s the Connection Between a Mother’s Diet and Her Baby’s Sleep?
A breastfeeding mother’s nutrition is directly transferred to her baby through breast milk. Nutrients such as tryptophan, magnesium, omega-3, calcium, and probiotics can help the baby relax, improve mood, and support the development of the nervous system. When a baby’s nervous system is calm, their sleep patterns tend to become more stable.
So, it’s not just a myth—choosing the right foods for breastfeeding mothers to help babies sleep well is a practical step that can be done at home. By paying attention to key nutrients, mothers not only take care of their own health but also help their babies sleep more soundly.
Also read: 5 Best Vegetables for Breastfeeding Mothers — Do You Know Them?
10 Foods for Breastfeeding Mothers to Help Babies Sleep Soundly
Source: freepik
Here are ten examples of foods for breastfeeding mothers that can help babies sleep soundly—easy to find and prepare for daily meals.
1. Oatmeal
Oatmeal is rich in magnesium and fiber, which help boost the production of serotonin—the body’s natural calming hormone. Enjoying oatmeal for breakfast or as an afternoon snack helps mothers stay full while enhancing breast milk quality that soothes the baby.
2. Fatty Fish (Salmon, Tuna, Sardines)
Fatty fish are rich in omega-3 and vitamin D, both essential for brain development and mood regulation. Omega-3 also helps stabilize maternal hormones, improving breast milk quality and promoting a calmer, better-sleeping baby.
3. Almonds and Other Nuts
Almonds, cashews, and walnuts are rich in tryptophan, calcium, and protein. These nutrients naturally support the production of melatonin, the sleep hormone. As a healthy snack, nuts help breastfeeding mothers maintain their energy levels and enhance the quality of their breast milk.
4. Bananas
Bananas contain natural melatonin, magnesium, and potassium, which help relax the muscles and nerves. Eating a banana before bedtime can help mothers feel more relaxed, which in turn promotes better, more restful sleep for their babies.
5. Eggs
Eggs are rich in choline and protein, which support hormonal balance during breastfeeding. Their vitamin B12 content also aids in the formation of nerve cells, essential for a baby’s development. Including eggs in breakfast or as a light dinner option is an excellent choice for nursing mothers.
6. Moringa Leaves
Moringa leaves are known as a natural source of iron and galactagogues, which help promote healthy breast milk production. Nutrient-rich and sufficient milk keeps the baby full longer, supporting deeper and more restful sleep.
7. Yogurt or Low-Sugar Milk
Low-sugar dairy products are rich in calcium and probiotics, which support healthy digestion for both mother and baby. A well-functioning digestive system reduces the risk of colic-related fussiness, helping babies maintain more stable sleep patterns.
8. Green Vegetables (Spinach, Broccoli)
Green vegetables are rich in iron, folate, and fiber. This combination helps prevent anemia in mothers and supports healthy digestion in babies. When a baby’s digestion is comfortable, they tend to sleep longer and more peacefully.
9. Avocado
Avocados are a rich source of healthy fats that support the production of breastfeeding hormones. Their smooth texture and high nutrient content make them perfect for breakfast or an afternoon smoothie. This nourishing choice helps optimize a mother’s diet to promote better, more restful sleep for her baby.
10. Dates
Dates boost energy levels and contain natural tryptophan. Consuming dates in the evening helps breastfeeding mothers stay energized while enhancing the soothing quality of their breast milk, promoting a calmer, better-rested baby.
Also read: What Is a Breast Milk Booster? Facts, Myths & Tips to Increase Supply
The Best Time to Consume for Maximum Effect
Source: freepik
In addition to choosing the right foods to help babies sleep soundly, timing also plays a key role. Nutrient-rich foods containing magnesium or tryptophan are best consumed in the late afternoon or evening to help the body naturally produce sleep-inducing hormones.
Avoid caffeine, excessive chocolate, and spicy foods before bedtime, as they can affect the quality of breast milk and make babies more irritable. Drink plenty of water and eat fresh, whole foods to keep breast milk flowing smoothly and maintain its natural taste.
Also read: 5 Reasons Why Breast Milk Looks Watery and How to Effectively Address It
Combine with a Comfortable and Consistent Breastfeeding Routine
A healthy diet should be complemented by a comfortable and consistent breastfeeding routine. Nursing before bedtime can serve as a soothing ritual that helps calm the baby. Ensure a relaxed feeding position and a quiet environment so the baby can fully unwind.
For mothers who pump breast milk, hygiene and safe storage are essential. When using a bottle, choose one with a nipple design and milk flow that support the baby’s comfort, preventing choking or colic. This approach completes the benefits of a nutritious breastfeeding diet, helping babies sleep more peacefully and soundly.
Hegen: The Baby Bottle That Supports Better Sleep
In addition to paying attention to a mother’s diet, choosing the right baby bottle also plays a significant role in supporting a baby’s quality sleep. Hegen offers an innovative solution designed to maximize comfort for babies. Here are some of its key advantages.
1. Teat Designed to Mimic the Mother’s Breast
Hegen’s teat, designed to resemble the shape and texture of the mother’s breast, helps babies feel more natural while feeding. This design makes it easier to transition between direct breastfeeding and bottle feeding, especially before bedtime.
2. Anti-Colic and Stable Flow
The anti-colic ventilation system prevents excess air from entering the baby’s stomach. A stable milk flow reduces the risk of bloating and fussiness after feeding, helping the baby feel comfortable and fall asleep more easily.
3. Practical 3-in-1 Technology
Hegen bottles can be used directly for pumping, feeding, and storing breast milk. This feature minimizes repeated milk transfers, maintains hygiene, and reduces preparation time during nighttime feedings.
4. Ergonomic and Spill-Proof Design
Its ergonomic shape makes the bottle easy to hold for both mother and baby. The Press-to-Close, Twist-to-Open lid ensures a secure, spill-proof design, keeping feedings clean and enabling peaceful nighttime sessions without worry.
Also read: Guide: How Long Breast Milk Lasts in a Baby Bottle
Healthy Foods for Quality Breast Milk and Restful Sleep
The quality of breast milk is greatly influenced by a mother’s diet. By regularly consuming foods that help babies sleep soundly, combined with proper breastfeeding routines, babies are more likely to sleep peacefully. This benefits not only the baby’s health but also allows mothers to rest better.
Pair a healthy diet with supportive feeding tools, such as Hegen bottles, to achieve optimal results. Every drop of breast milk then becomes a source of both comfort and essential nutrition for your little one.
Help your baby sleep more peacefully with nutrient-rich breast milk and comfortable feeding sessions. Hegen bottles feature a natural design, anti-colic system, and practical 3-in-1 technology that make feeding easier for mothers. Discover the best options exclusively at Hegen’s official online store by clicking here!
Featured image - freepik
