The Halloween Sugar Rush (And What’s Really Going On): Featuring Dr Kirsty, Nutrition4Kids - Out For The Count

Halloween is one of those magical evenings children look forward to all year - the costumes, the excitement, the neighbours' doors opening with handfuls of sweets. But when the trick-or-treating ends and bedtime begins, many parents notice things don't go quite as smoothly as usual.

Children might seem more energetic, take longer to wind down, or even become teary once the excitement fades. If you’ve ever wondered why this happens, you’re not alone, and it’s not just about sugar. As a Child Sleep Consultant, I see this every year. The combination of excitement, stimulation, and late nights make it harder for little ones to unwind.

This week, I've teamed up with Dr. Kirsty, Children's Dietitian at Nutrition4Kids NI, to look at what's really happening in your child's body and how food and sleep can work together for calmer, happier evenings.

The Nutrition Perspective

When children enjoy a lot of sweets late into the evening, their energy can fluctuate - one minute buzzing, the next overtired. That's because sweets can cause a rapid rise in blood sugar (which gives them that burst of energy), followed by a quick drop - which can leave them tired, emotional, or even a bit irritable.

Dr Kirsty explains that it’s not about cutting treats, but finding a way to balance them. Offering sweets alongside a meal or snack that includes protein or healthy fats (like yoghurt, cheese, or nuts) helps slow down how quickly sugar is absorbed. That slower release of energy means fewer dramatic highs and lows, and a more comfortable tummy too.

"When we offer sweets alongside other foods, we're helping children's bodies process them more steadily," says Dr Kirsty. "It's a simple way to take the edge off the sugar rush, without taking away the fun."

This balanced approach also teaches children that treats can be part of normal eating, without guilt or restriction - a message that supports both their physical and emotional wellbeing.

The Sleep Perspective

While sugar plays a part, it's rarely the main cause of bedtime chaos. On Halloween night, children's senses are on high alert - bright lights, costumes, laughter and excitement. That heightened energy releases hormones like adrenaline and cortisol, which can delay the natural production of melatonin (the sleep hormone). Add a later bedtime than usual, and it's no surprise many little ones find it harder to fall asleep.

The good news? You don't need to overhaul your bedtime routine - you just need to anchor the night with familiarity. Keeping the key cues such as soft lighting, a warm bath, stories, cuddles and quiet time helps send the body the message that it's time to rest. Even if bedtime happens a little later, maintaining those steps helps children's nervous systems shift from excitement to calm.

How To Support A Calmer Halloween Night

Here are some simple strategies to help balance the fun and keep bedtime on track:

1. Offer Sweets After Dinner

   Full tummies help slow sugar absorption, so energy levels stay steadier.

2. Pair Sweets With Protein Or Healthy Fats

   Yoghurt, cheese, nuts, or milk can help balance blood sugar levels.

3. Keep Children Hydrated

   Water or milk are best. Fizzy drinks or juices can add to the energy rollercoaster.

4. Stick To Familiar Bedtime Cues

   Even if bedtime is slightly later, keeping your usual sequence (bath, story, dim lights) helps the body switch into rest mode.

5. Build In A Calm Down Buffer

   After trick-or-treating, create 15-30 minutes of low stimulation time - soft lights, cuddles, or quiet play before starting the bedtime routine.

The goal isn't to ban the fun - it's to balance it. When we meet children's nutritional and emotional needs, their bodies can do what they're designed to do; rest, restore and grow.

Halloween only comes once a year. So enjoy the sweets, make the memories and remember - calm connection always wins over perfection.

If your child often struggles to wind down after busy days or stimulating evenings, you’re not alone. Book a FREE 15-minute Discovery Call and find out how I can help your family find calmer, more consistent sleep all year round.