6 family-friendly foods to help you feel warmer (and sleep better) this January
Keep warm this winter with these cosy, sleep-friendly foods that are ideal for family supper or a bedtime snack
With energy bills still high and January nights feeling colder than ever, it’s no surprise many of us are holding off on cranking up the heating. But when you’re already juggling family life, work and everything in between, the last thing you need is a sleepless night caused by feeling too cold to relax.
The good news? There are everyday foods you can cook with or offer as a bedtime snack that naturally raise body temperature – and a few even encourage better sleep.
We’ve rounded up expert-approved, mum-friendly options that can be part of family mealtimes or quick evening nibbles. Because let’s be honest: if something helps your kids nod off and keeps you warmer under the duvet, we’re all ears...
1. Nuts are a warming, sleep-supporting snack for you and the kids
According to sleep expert Ashley Hainsworth from Bed Kingdom, nuts like almonds, peanuts and pistachios are a brilliant evening snack. “They increase the speed of your metabolism and raise your body heat, therefore warming you up for bed,” he explains.
They’re also naturally high in melatonin, a hormone that helps regulate the sleep cycle. Keep a stash of unsalted nuts on hand for those post-dinner munchies – just be mindful of age-appropriate nut safety for younger kids.
2. Add a pinch of cinnamon for wintery warmth
It’s no surprise cinnamon is a winter favourite – this spice has what experts call thermogenic properties, meaning it helps generate body heat.
Ashley suggests adding a sprinkle to warm milk before bed. “It won’t just heat you up – the tryptophan in milk also induces sleep,” he says. This combo works well for kids too: just a little cinnamon in their warm bedtime milk can feel like a cosy treat.
3. Oats aren't just for breakfast
Oats are naturally high in fibre, meaning they take longer to digest and slowly release energy – helping to warm your body from the inside out.
They’re also another source of melatonin, so they’re a great choice for a calming bedtime snack or light supper. Try a small bowl of porridge made with warm milk, topped with banana or a dash of cinnamon, for a cosy, sleep-ready treat.
4. Bananas help with warmth and muscle relaxation
Yes, really – bananas are an unsung hero when it comes to staying warm. “They’re filled with vitamin B and magnesium, which help with the functioning of your thyroid and adrenal glands,” Ashley explains, “regulating your body temperature in cold weather.”
Magnesium also helps muscles relax, which can calm your body and ease you into sleep. Banana slices on warm porridge, anyone?
5. Ginger tea: the perfect bedtime warmer (especially with a cold)
If you or your little ones are battling a winter cold, ginger is your go-to. It naturally widens blood vessels, boosting circulation and warming you up.
“A ginger tea before bed is perfect,” says Ashley. “Especially if you’re suffering from a stuffy nose or winter cold.” Add honey and lemon for a soothing, family-friendly version – just check the ginger isn’t too strong for younger taste buds.
6. Carrots = a warming veggie that supports sleep
Root vegetables like carrots require more energy to digest, which in turn helps heat your body up. But that’s not all: carrots also contain potassium and alpha-carotene, both linked to better sleep quality.
While many veggies can be too cooling for bedtime, carrots are a great exception. Try them roasted alongside dinner or blitzed into a soup – they’ll warm everyone up without overstimulating before bed.
Foods to avoid before bed if you want to stay warm
While some foods help your body retain heat, others do the opposite – and could even disrupt your sleep. Ashley recommends steering clear of the following before bed, especially during colder months:
- Water-rich fruit and veg like watermelon, peaches, oranges, celery and cucumber – these cool the body
- Berries, which release excess heat thanks to their alkaline content
- Spicy foods like jalapeños and cayenne, which make you sweat and lower your body temp
- Leafy greens such as kale and cabbage – good for daytime meals, but a little too cooling before bed
If turning on the heating every evening isn’t realistic this winter, leaning into warming, sleep-friendly foods is a small change that could make a big difference. From bedtime banana snacks to a family bowl of oat porridge, these ideas can help the whole household stay toasty – and better rested.
Just remember: every child’s diet and digestion is different, so introduce new bedtime snacks gradually and keep portions age-appropriate. And if you’re unsure about what’s suitable for your child, check with your GP or health visitor.
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Ruairidh is the Digital Lead on MadeForMums. He works with a team of fantastically talented content creators and subject-matter experts on MadeForMums.