Here Are 5 Foods for Breastfeeding Moms to Help Babies Sleep Soundly, Have You Tried Them?
Every new mother has experienced those long, restless nights filled with cries and worry. After a full day of caring for the house and breastfeeding, the body feels exhausted, yet the baby stays fussy and refuses to sleep. Just as the lights go out, that tiny cry returns, leaving the mother anxious, restless, and overwhelmed.
What many don’t realize is that a baby’s sleeplessness isn’t always due to hunger or colic. It can also be linked to the quality of breast milk, which is influenced by the mother’s diet. When a mother’s nutrition is well-balanced and feeding feels comfortable, babies tend to sleep longer, rest more peacefully, and grow up happier.
The secret to calm, peaceful nights lies not only in soothing your baby to sleep, but also in what you eat and how your baby feeds. So, let’s explore the best foods for breastfeeding mothers to help babies sleep soundly, shall we?
The Connection Between a Mother’s Nutrition and a Baby’s Sleep Quality
Scientifically, the composition of breast milk is greatly influenced by the foods a mother consumes. Certain nutrients, such as tryptophan, magnesium, and calcium, play a key role in helping babies feel more relaxed and fall asleep more easily.
Tryptophan is an amino acid that supports the production of serotonin and melatonin, the hormones responsible for regulating the body’s natural sleep cycle. Babies who receive breast milk enriched with these nutrients tend to fall asleep faster after feeding and stay asleep longer through the night. This happens because their milk contains natural calming compounds that support the development of the nervous system.
It’s important to remember that sleep isn’t just a time for rest, it’s essential for a baby’s brain growth, immune system, and emotional development. Therefore, maintaining the quality of breast milk through mindful nutrition is a simple yet powerful way to support a baby’s healthy sleep.
Also read: At What Age Can a Baby Be Massaged? Safe Guidelines and the Best Time to Do It.
Recommended Foods for Breastfeeding Mothers to Help Their Babies Sleep Soundly
Source: freepik
Here are several types of foods that breastfeeding mothers can consume daily to help their babies sleep better at night.
1. Oatmeal and Whole Grains
These foods are rich in tryptophan and complex fiber that help maintain stable blood sugar levels. Tryptophan supports the production of serotonin, which indirectly helps the baby feel calmer after feeding.
2. Bananas
Bananas contain potassium and magnesium, both essential for muscle relaxation. These nutrients help the mother’s body stay calm and relaxed, an effect that can also be felt by the baby through breast milk.
3. Fatty Fish (Salmon, Tuna, Sardines)
Fatty fish are rich in omega-3 and DHA, which not only support the baby’s brain development but also improve sleep quality. Research shows that mothers who regularly consume fatty fish produce breast milk containing more natural soothing nutrients.
4. Milk and Dairy Products (Yogurt, Cheese)
Calcium in milk helps regulate melatonin production, a hormone that aids sleep. This can help the baby fall asleep more easily after breastfeeding.
5. Almonds and Other Nuts
A natural source of magnesium that helps the body produce melatonin. Magnesium also supports nerve and muscle relaxation, promoting calmness in both mother and baby.
Combine these five ingredients in your daily meals to ensure balanced nutrition. For example, have oatmeal with banana slices and almond sprinkles for breakfast, or grilled salmon with a glass of warm milk for dinner.
A balanced combination of these foods for breastfeeding mothers to help babies sleep soundly can improve breast milk quality and help your baby sleep longer and more peacefully through the night.
Also read: 5 Foods for Breastfeeding Mothers to Help Babies Poop Smoothly
Foods to Avoid
Not all foods are suitable for breastfeeding mothers, especially if you want your baby to sleep peacefully. Some types of food can actually make babies more active and harder to settle. Here’s what to look out for:
1. Caffeine (Coffee, Tea, Excessive Chocolate)
Caffeine can pass into breast milk and make babies more easily awakened. Limit your intake to a maximum of one cup of coffee per day.
2. Spicy and High-Fat Foods
Foods such as chili sauces or deep-fried snacks can cause discomfort in the baby’s stomach and may even lead to mild colic.
3. High-Sugar Foods
Excess sugar can affect the baby’s energy levels, making them more active and preventing long, restful sleep.
By avoiding these foods and focusing on nutrient-rich meals for breastfeeding mothers to help babies sleep soundly, both mother and baby can enjoy better sleep quality and more peaceful nights.
Also read: Must-Know Foods & Drinks to Boost Breast Milk Supply!
The Role of Comfortable Feeding in Supporting Better Baby Sleep
Beyond nutrition, the way a baby receives breast milk also plays a major role in determining sleep quality. Many babies have trouble sleeping not because they’re hungry, but because the feeding process is uncomfortable, for example, swallowing too much air, which can cause bloating.
Many breastfeeding mothers already maintain a healthy diet, yet still struggle when their babies remain fussy at night. This is where a proper feeding system becomes crucial, from correct nursing positions, and milk flow to the type of bottle used when giving expressed breast milk.
Comfortable, air-free feeding helps prevent colic, reduces the risk of spitting up after feeding, and allows babies to fall asleep more peacefully.
Also read: 7+ Foods Breastfeeding Mothers Should Avoid
Hegen’s Solution: Peaceful Feeding, Better Sleep
For modern moms who want to provide the best breast milk while ensuring their baby sleeps soundly, Hegen offers an innovative solution. Every product is thoughtfully designed to meet the real needs of breastfeeding mothers, supporting both nutrition and comfort for a calmer, more restful feeding experience.
Here’s why Hegen stands out:
1. Anti-Colic System
Prevents babies from swallowing excess air during feeding, reducing bloating and helping them sleep more comfortably.
2. Breast-Like Teat Design
The natural-shaped teat mimics a mother’s breast, allowing smooth transitions between direct breastfeeding and bottle-feeding without nipple confusion.
3. Ergonomic Square-Shaped Bottle
Its unique square design makes the bottle easy to hold, prevents rolling, and minimizes spillage, perfect for busy moms.
4. BPA-Free and Toxin-Free
Made from premium, medical-grade materials free from BPA, BPS, and harmful chemicals, ensuring every drop of milk stays pure and safe.
With Hegen, moms can express and feed breast milk confidently—without worrying about colic, discomfort, or disrupted sleep. Feeding becomes a serene bonding moment, and nights become calmer for both mom and baby.
Also read: Foods Rich in Folic Acid Every Breastfeeding Mom Should Include in Her Diet!
Practical Tips for Breastfeeding Moms
In addition to maintaining a nutritious diet to help your baby sleep better, these practical steps can help optimize nutrient absorption and overall well-being for both mom and baby.
1. Include Sleep-Supporting Foods Daily
Make sure your meals include magnesium, calcium, and tryptophan, found in foods like oatmeal, bananas, and warm milk, to naturally promote relaxation and better sleep.
2. Keep a Balanced Diet
Don’t rely on just one type of food. A varied diet ensures your breast milk stays rich in nutrients to support your baby’s healthy growth and development.
3. Use a Comfortable Feeding System
Choose bottles and teats that allow natural milk flow and minimize air intake, like Hegen, to prevent discomfort and improve your baby’s sleep quality.
4. Stay Calm During Feeding
Babies can sense their mother’s emotions. Feeding in a calm, relaxed environment with gentle lighting helps your baby fall asleep more easily.
Remember, a baby who sleeps soundly gives mom the chance to rest well too. Both are equally important for maintaining physical health and emotional balance.
Also read: 3 Signs It’s Time to Consult a Lactation Expert
Create Peaceful Baby Sleep with the Right Nutrition and Hegen Support
Enhance your breastfeeding journey and improve your baby’s sleep quality by combining proper nutrition with the trusted innovations of Hegen.
From the Hegen Breast Pump, designed for efficient and gentle milk expression, to the Hegen Bottle and Breastmilk Storage, crafted to be hygienic, anti-colic, and BPA-free, every product is made to support a smooth, healthy, and comfortable breastfeeding experience for both mom and baby.
Because quality breast milk starts with a calm mother and the right feeding system. Complete your breastfeeding journey with Hegen and find authentic Hegen products at the official Hegen Indonesia online store today!
