Does Chocolate Help You Sleep?

Evenings often leave us craving something sweet. Whether it’s a rich chocolate dessert after dinner, a handful of chocolates while unwinding in front of the TV, or a comforting hot chocolate before bed, cocoa-based treats have a well-loved place in our nightly routines.

But could these sweet indulgences be affecting our sleep quality? We explore whether chocolate helps or hinders our rest, plus the best types to choose for a better night’s sleep.

With so many types and varieties of chocolate to choose from, there’s no simple answer to whether it benefits your sleep. The effect chocolate has on your rest can vary depending on several factors, including:

• Cocoa percentage: Responsible for the rich, addictive taste we know and love, cocoa is the raw ingredient in chocolate that contains many sleep-supporting minerals, which we’ll cover later in this article. Generally, the higher the cocoa percentage, the more sleep-promoting compounds it contains.
• Sugar content: Most chocolaty treats are high in sugar, which can cause a spike in energy levels, making it harder to fall asleep. If you want a chocolate-based snack in the evening, try to stick to dark chocolate with a lower sugar content to avoid any disruptions to your sleep.
• How much you eat: The impact of chocolate on your sleep depends mainly on how much you eat and when you eat it. Consuming it too close to bedtime can mean your digestive system is still working while you’re trying to sleep, potentially causing discomfort and making it harder to drift off. This is especially true if you eat larger quantities, as this increases your sugar intake and makes sleep more difficult to achieve.

The effect chocolate has on your ability to unwind and relax also depends on your mental and physical state when consuming it. If you’re stress-eating or reaching for sugar due to exhaustion, chocolate may exacerbate those feelings. However, if you indulge in small amounts while in a calm state as part of your usual nighttime routine, it is more likely to contribute to relaxation.

If feelings of stress and worry are keeping you awake at night, read our tips on how to reduce anxiety for a better night’s sleep.

Chocolate also contains several natural ingredients that could help promote better sleep. These include:

• Magnesium: Chocolate, especially dark chocolate with a higher cocoa percentage, naturally contains magnesium, which has been linked to improved sleep quality as well as muscle and nerve function. Eating a portion of dark chocolate could, therefore, be beneficial for your rest. Learn more about the different types of magnesium and how they can enhance your sleep.
• Theobromine: While theobromine is a mild stimulant (similar to caffeine), it has a much weaker effect on the central nervous system. In small doses, it has been found to actually promote relaxation and help support restful sleep.
• Serotonin precursors: Dark chocolate contains compounds that have been found to increase serotonin levels in the brain. Known as the feel-good hormone, serotonin can also help produce melatonin, the hormone that helps regulate your sleep-wake cycle.
• Antioxidants: Chocolate, particularly dark chocolate, is rich in antioxidants. These help reduce stress and lower cortisol, the stress hormone that can negatively affect sleep.

Chocolate can also trigger the release of endorphins, the feel-good chemicals that make us crave something sweet when we need comfort or a mood boost. These endorphins can lift our spirits and promote relaxation, helping us unwind and prepare for a restful night’s sleep.

Indulging in a bit of chocolate or a cosy cup of hot chocolate isn’t just about its mood-boosting benefits. It can also become a soothing bedtime ritual that helps prepare your body for sleep. A small, comforting treat or a warming drink at the end of the day can create a sense of calm and familiarity, signalling to your body that it’s time to unwind. And let’s not forget – it’s a delicious way to relax.

Due to differences in cocoa and sugar content, not all chocolate is equal when it comes to aiding sleep.

While chocolate has its benefits, can it ever be bad for sleep? Like anything, too much of a good thing can have its downsides. Eating large amounts of chocolate before bed means consuming more caffeine and sugar, both of which can keep you awake when you’re trying to wind down. Plus, indulging in rich chocolate late in the evening can be heavy on the stomach, leading to digestive discomfort that makes it harder to relax and drift off to sleep.

That said, chocolate or hot chocolate can still be a comforting addition to your bedtime routine—when enjoyed in moderation. Opting for dark chocolate with a higher cocoa content and keeping portions in check will help you reap the sleep-boosting benefits without overdoing it.