A piece of chocolate in the evening before going to bed may seem like a sweet way to end our day. But we hardly suspect that while it satisfies our desire for something sweet, this treat can actually affect the quality of our sleep.
The food we eat before bed can have an impact on how quickly we fall asleep, how deep our sleep is, and how fresh and rested we feel the next day. However, chocolate is not always a good choice, no matter how tempting it is.
We know that this sweet treat is made from cocoa beans. And they contain two stimulants – caffeine and theobromine. The amount of caffeine contained in chocolate depends on the type we choose, and more specifically – on the percentage of cocoa in it.
The darker the chocolate, the higher its caffeine content, because it has retained more of its natural compounds. For example, 30 grams of dark chocolate can contain up to 23 milligrams of caffeine, while milk chocolate usually has about 6 milligrams for the same amount.
Of course, these amounts are significantly lower compared to coffee. But even a little caffeine can negatively affect sleep. To sleep well, it is advisable not to consume any foods and drinks containing caffeine at least four hours before bedtime.
Theobromine is the other natural stimulant in chocolate. This alkaloid, although a weaker stimulant than caffeine, can still increase heart rate and negatively affect sleep, especially if we eat dark chocolate close to bedtime.
Theobromine is found in higher amounts in natural chocolate, as it is contained in the cocoa beans, which give it a richer flavor. For example, medium-dark chocolate has about 227 mg of theobromine per 30 grams, while milk chocolate has nearly 60 mg for the same amount.
Together, these two stimulants can disrupt sleep, especially when consumed in large quantities or late at night. And although milk chocolate has a lower caffeine and theobromine content, this does not actually make it a better alternative for snacking before bed. This is because milk chocolate contains more sugar. And sugar can lead to sleep disturbances, as it is associated with spikes and crashes in blood sugar.
If we can’t resist the temptation to eat chocolate before bed, it’s a good idea to combine it with a food rich in protein or fiber. For example, we can eat it with a handful of nuts or add a few pieces of chocolate to a bowl of yogurt and berries. It is recommended to stick to a smaller amount of chocolate, such as one or two squares, and as early as possible before bedtime.
In case we want to improve the quality of our sleep with foods and drinks, there are several that we can do so with. These include sour cherries and sour cherry juice, which are naturally rich in melatonin and anthocyanins; yogurt with berries, which combine protein and carbohydrates while helping to maintain stable blood sugar; and drinking warm milk or herbal tea – they are soothing, and milk in particular contains tryptophan, which aids sleep, writes Eating Well.
Illustrative Photo by Lisa from Pexels: https://www.pexels.com/photo/close-up-photo-of-stacked-chocolates-bars-beside-raspberries-918327/
