Is There a Connection Between Cocoa and Better Sleep?
A cup of hot chocolate has a long association with aiding better sleep. Is it possible, or is it just a myth? After all, cocoa does contain caffeine and theobromine, both known for helping you stay awake.
The good news is that cocoa contains many nutrients, some of which can help you get a good night’s rest. What are these nutrients, and how do they help you fall and stay asleep?
Delving into the Connection Between Cocoa and Better Sleep
Making a cup of hot chocolate before bed is a wonderful way to promote sleep. Studies show that cocoa and milk contain tryptophan, which can increase the production of serotonin, a neurotransmitter, and melatonin, the sleep hormone.
Cocoa also helps ease physiological and psychological stress. Cocoa flavonoids aid in calming the cardiovascular system and the brain, making it easier to fall asleep.
Therefore, believing that the world’s beloved bedtime beverage can help impact sleep is plausible. However, it’s worth noting that cocoa’s effects can vary from person to person. These include diet, lifestyle, and sleep patterns. It might not guarantee everyone better sleep, but several components can offer potential relaxation.
Sleep-Inducing Compounds in Cocoa
Caffeine and theobromine aside, known to promote wakefulness, cocoa also contains other nutrients that aid sleep.
An ounce of dark chocolate (70% and more cocoa content) contains 15% of the daily recommended dose of magnesium. It’s the most abundant plant-based source of the mineral. One of magnesium’s many functions is promoting relaxation and improving sleep quality.
Cocoa also contains tryptophan, the amino acid that helps produce serotonin. The amino acid also helps boost the mood by increasing dopamine levels that boost the mood. Both these are neurotransmitters that help regulate sleep. Serotonin aids the production of the sleep hormone melatonin, vital for regulating the sleep-wake cycle.
Cacao also contains many flavonoids, essential antioxidants that calm the body and mind by combating oxidative stress, minimizing inflammation, and improving physical and psychological well-being.
If you are still thinking about the effects of caffeine on your sleep, the good news is that you shouldn’t. Cocoa contains much lower levels of caffeine than those found in coffee or tea. Therefore, cocoa should not affect your sleep unless you are very sensitive to caffeine. However, if you suspect it does, you could get your cocoa intake earlier in the day.
Therefore, including cocoa in your bedtime routine can promote relaxation and peace, encouraging better sleep.
Best Way to Include Cocoa for Better Sleep
Chocolate might offer the benefits of eating cocoa. Still, it isn’t easy to know how many of the essential components are in your chocolate and what other ingredients it contains—such as trans fats and chemicals. Therefore, if it has a low dosage of cocoa and ingredients that decrease the absorbability of the compounds, it won’t positively affect your sleep.
On the other hand, adding pure cocoa powder with no additives to a glass of milk is the best way to get the correct dosage. For the best effect, you need about 3 teaspoons of 100% cocoa powder to a glass of milk (plant-based if you prefer) or water. Avoid using chocolate powders because they contain sugars and fats that are not beneficial to your health.
Pure cocoa powder is not sweet, but if you need to sweeten your hot chocolate, ensure you don’t use too much sugar because it increases energy levels. Additionally, drinking sugar before sleeping will cause blood sugar fluctuations that could lead to you waking often at night. Instead, use a small amount of honey or a sugar substitute to prevent this from happening.
How Can Cocoa Help You Sleep?
Now that you know more about cocoa’s benefits for promoting better sleep, you have more reasons to indulge in this delicious treat. Here’s how it influences your slumber:
Reduces Anxiety and Stress – Anxiety and stress contribute to racing thoughts, which is the reason why many people struggle to sleep. Several bioactive compounds found in cocoa, including phenylethylamine (PEA) and anandamide, act as natural mood elevators and help to reduce anxiety and stress. A hot chocolate drink or a piece of dark chocolate is enough to calm the mind and alleviate stress at bedtime.
Boosting Melatonin – Cocoa contains tryptophan, and so does milk. Earlier, we mentioned how this amino acid aids serotonin, a neurotransmitter contributing to happiness and well-being. Serotonin is also essential for melatonin production, the sleep-regulating hormone. Cocoa boosts the production of serotonin, thanks to its tryptophan content, and its actions increase when combined with milk. Therefore, why not include it in your nightly bedtime ritual?
Creating a Soothing Bedtime Routine – Creating a nightly ritual where you have some cocoa, especially a warm drink, can have a soothing impact on your psychology. Cocoa’s components help trigger feelings of tranquility, signaling to your brain that it’s time to start winding down. Additionally, if you prefer to have your cocoa as a warm drink, it helps warm your body temperature just enough to make you start feeling sleepy.
Olfactory Comfort – Our sense of smell profoundly impacts our mood and emotions. The rich aroma of hot chocolate enhances our sense of comfort and calm, encouraging the relaxation that brings on better sleep.
Final Take
Contrary to what you might have thought about cocoa, even though it does contain caffeine, it does not disrupt sleep but potentially aids it.
The reason is that it contains tryptophan, a compound that produces sleep-promoting serotonin and melatonin. Therefore, consuming cocoa, whether a piece of dark chocolate or a hot cocoa beverage, has a soothing effect that helps your mind and body prepare for sleep.
However, always take your individual responses and overall diet into account. Lower your sugar content if required, and adjust the time you consume cocoa if you have a caffeine sensitivity. Remember that moderation and meeting your personal needs are crucial for your sleep hygiene and getting better sleep. Therefore, whatever you add to your sleep routine should help you unwind, increasing your calmness and relaxation.