As a Registered Dietitian working closely with boarding schools, Sleep Champion allmanhall’s Tess Warnes regularly supports catering teams in enhancing student wellbeing through nutrition. One often overlooked area is sleep – and in a boarding environment, getting this right is essential.
Teenagers need around 8–10 hours of sleep each night to support their cognitive development, emotional resilience, and academic performance. However, hormonal changes, screen time, stress, and irregular eating patterns can all disrupt their sleep.
Good nutrition can play a powerful role in improving sleep quality for pupils. It starts with a balanced diet, rich in wholegrains, fruits, vegetables, lean protein and healthy fats. These foods supply key nutrients involved in sleep regulation, including tryptophan, magnesium, and melatonin.
Tryptophan helps the body produce serotonin and melatonin – both of which are essential for sleep. Key sources include poultry, salmon, eggs, dairy, and seeds. Magnesium-rich foods like spinach, bananas and kiwi fruit can help relax muscles and support deeper sleep. Tart cherries and nuts also provide a natural source of melatonin.
In boarding schools, meal timing matters too. Encourage evening meals to be eaten at least two hours before bedtime to allow for digestion. If a pupil is hungry later, a light snack such as a banana with a handful of sunflower seeds can be helpful.
It’s equally important to reduce foods that interfere with sleep – namely caffeine (found in tea, cola, energy drinks), sugary treats, and large or spicy meals late at night.
Through thoughtful menu planning, you can create an environment that supports healthier sleep patterns – helping students feel more energised, focused, and ready to thrive.For tailored nutrition support, get in touch with allmanhall’s dietetics team.
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