According to a sleep specialist, indulging in chocolate as a bedtime snack might not be such a bad idea. While you might want to hold back on devouring your entire stash of Easter Eggs, a little dark chocolate could be just what you need for a peaceful night.
Dreams' sleep specialist Sammy Margo has shed light on the surprising benefits of eating dark chocolate before bed. "Dark chocolate - which has a higher cocoa content - is actually a great snack option before bed, as it is packed with loads of ingredients that may aid restful sleep," she revealed.
Margo explained: "A key one is magnesium. This may help to calm the nervous system, by slowing down brain activity and relaxing the mind. It also may help to lower the stress hormone, cortisol, and supports melatonin production – the hormone that helps trigger sleep. In addition, the theobromine and serotonin precursors found in dark chocolate may also help boost mood and promote calm when consumed in small doses."
Dark chocolate, particularly varieties with a higher cocoa content, is an excellent source of magnesium, a mineral that aids in muscle relaxation and helps maintain the body's internal rhythm. Additionally, dark chocolate is rich in tryptophan, an amino acid that the body utilises to create serotonin.
This neurotransmitter fosters relaxation and enhances feelings of happiness, and it can also be transformed into melatonin, the hormone responsible for regulating sleep. The combination of serotonin and melatonin precursors found in dark chocolate can contribute to promoting healthy sleep patterns.
However, if dark chocolate isn't to your taste, the news isn't so sweet. Sammy cautioned that milk and white chocolate are less beneficial due to their high sugar content, which can lead to energy spikes and disrupt your sleep, making it harder to nod off or causing you to wake up during the night.
As the NHS points out: "Eating too much sugar can make you gain weight and can also cause tooth decay." According to the NHS, adults should have no more than 30g of free sugars a day (roughly equivalent to 7 sugar cubes).
Dark chocolate also contains caffeine and theobromine, which can be stimulants and potentially disrupt sleep, especially in larger quantities. That said, dark chocolate could make an ideal bedtime snack when enjoyed in moderation and as part of a varied and balanced diet.
If you are craving a sweet treat before bed, Sammy shared several recommendations that could promote better sleep.
Sammy said: "Almonds make for a fabulous bedtime treat thanks to their protein content, which may help to stabilise blood sugar levels overnight. Combine almond butter, or the nuts themselves, with dark chocolate for added magnesium, to create a tasty and sleep-enriching snack."
"Calming, comforting and rich with nostalgia, a cup of hot cocoa isn’t just for Christmas – it’s for Easter too! Not only is the routine of a hot drink before bed incredibly soothing for many, but cocoa’s magnesium content also may make winding down much easier. Simply combine warm milk and cocoa powder to create this perfect addition to your nighttime routine," suggested the sleep specialist.
"When paired with dark chocolate, walnuts offer a double whammy of melatonin," Sammy shared. "The hormone has been found in walnuts, so together with the chocolate’s melatonin-boosting qualities, your body is being served a delicious helping of sleep-inducing ingredients that may help you to drift off."
