Consuming chocolate before sleeping can negatively affect the quality of rest. Sweets contain caffeine and theobromine that stimulate the nervous system, making it harder to fall asleep.
How does chocolate affect sleep?
Contains stimulant substances
It is noted that chocolate is made from cocoa beans, which naturally contain two stimulants: caffeine and theobromine. Caffeine increases wakefulness. Its amount depends on the selected type of chocolate and the quantity of cocoa.
The darker the chocolate, the more caffeine it contains. For example, 30 grams of dark chocolate can have up to 23 mg of caffeine, while the same amount of milk chocolate contains only 6 mg. Even a small amount of caffeine can affect sleep; therefore, it is recommended to avoid these products at least 4 hours before sleeping. Although theobromine is a weaker stimulant compared to caffeine, it can increase heart rate and disrupt sleep.
According to "Frontiers," milk chocolate might seem like a better choice before bed because it contains less caffeine and theobromine. However, its high sugar content can cause a rapid rise in blood sugar, leading to nighttime awakenings.
To maintain this increase steadily, chocolate can be combined with protein- or fiber-rich foods. For example, a little chocolate shavings and berries can be added to Greek yogurt. Such combinations help stabilize blood sugar and make the sweet dessert more suitable for sleep.
If you crave sweets before sleeping, you can use these alternatives:
Sour-sweet sour cherries or sour cherry juice contain a lot of melatonin and anthocyanins, which regulate sleep rhythms. Whole-grain toast, banana, and nut butter provide a balance of fiber carbohydrates, healthy fats, tryptophan, and magnesium, promoting comfortable sleep.
Greek yogurt mixed with berries provides a combination of protein and carbohydrates that stabilize blood sugar. Warm milk or herbal tea—caffeine-free warm drinks—calm the body and send the brain the signal "it's time to sleep"; milk also contains tryptophan that supports sleep. (lent.az)
