“Do you think the food children eat before they go to bed affects their sleep!? What are good examples of snacks before bed?”
Absolutely! Milk right before bed increases the need to pee at night. Truly! Choose water instead if you are beyond the age where night time calories are still needed. (That's a whole other topic! lol)
Some children react strongly with gas to dark green veggies like broccoli. I know they are so good for you (highest protein per calorie than any other food) but it just takes time to adjust to that type of food. But it's good to know the cause of the discomfort.
The more obvious things to avoid are; caffeine (6-7 hours before bedtime), so… no coffee (isn’t that a no-bainer?) and chocolate and sugar, large meals or large fluid intake before bed, foods containing MSG, Foods containing large amounts of the amino acid tyrosine (foods with yeast, aged cheese, fermented products, cold milk). This is getting very detailed and technical.
Also avoid eating protein close to bedtime. If you or your child is needing a light snack before bed that will aid sleep, choose things like; cashews, eggs, cottage cheese, chicken, turkey, warm milk, cereal, pasta, bread/crackers, grains, pancakes waffles, bananas and starchy vegetables. (This list does not take into account possible food sensitivities, Another whole other topic.)
Avoid sugary snacks and eating too close to bedtime.
Stock up on Almonds, raw almond butter, apples, bananas, berry jam, blueberries, carrots, cashews, celery, cottage cheese, string cheese, free-range chicken, cinnamon, eggs, flaxseed, frozen yogurt, grapefruit, halibut, hazelnuts, kale, lemons, lentils, mixed greens, oats, olive oil, oranges, pumpkin seeds, salmon, shitake mushrooms, low-fat soy milk, strawberries, tofu, ground turkey, whole-grain bread, whole wheat pastry flour, white or brown basmati rice, yogurt.
I wish I could say I came up with this all on my own but I find the best answers to the questions I don’t know off the top of my head. I got it partly from Andrea Strang from Kindersleep.com who I work with doing sleep consulting for and she credited Health Solutions for Sleep, Dr. James Rouse & Sleep Naturally, Stephen Holt, M.D.