A cup of hot chocolate has a long association with aiding better sleep. But what’s the real deal? After all, cocoa does contain caffeine and theobromine, both known for helping you stay awake. So what makes it so soothing?
Let’s take a look at what’s in cocoa and whether it actually helps you get a good night’s rest.
Key Takeaways
Cocoa contains tryptophan, magnesium, and flavonoids that can support relaxation and sleep quality.
A warm cocoa drink can become a calming bedtime ritual that helps the body and mind wind down.
Despite containing small amounts of caffeine, cocoa is unlikely to disrupt sleep for most people.
Pure cocoa (not sugary chocolate powders) offers the best concentration of beneficial nutrients.
Drinking Cocoa Before Bed: A Natural Nightcap?
Making a cup of hot chocolate before bed is a great 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 is also rich in flavonoids, a type of antioxidant that supports your blood circulation and may reduce stress. This calming effect on both body and brain makes cocoa a gentle friend for your nighttime routine.
So, 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.
Does Cocoa Contain Caffeine?
Short answer: yes, cocoa does contain caffeine, but less than you might think.
Compared to coffee or black tea, cocoa is very low in caffeine. A typical tablespoon of unsweetened cocoa powder contains about 12 mg of caffeine (versus 95 mg in a cup of coffee). Theobromine, another stimulant found in cocoa, provides a gentler energy lift and is unlikely to disturb sleep – unless you’re very sensitive.
If you’re concerned about stimulants, try enjoying your cocoa earlier in the evening or tracking how your body responds.
Nutrients in Cocoa That May Support Sleep
Caffeine and theobromine aside, cocoa also contains a bunch of other nutrients that aid sleep.
- Magnesium: Also known as nature’s relaxant, magnesium helps calm the nervous system and promote better 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.
- Tryptophan: This amino acid helps your body produce serotonin (the “feel-good” neurotransmitter), which then converts to melatonin, the hormone that governs your internal sleep clock.
- Flavonoids: These powerful antioxidants ease inflammation and oxidative stress—two factors known to disrupt restful sleep.
- Anandamide & PEA: Cacao also contains anandamide (nicknamed the “bliss molecule”) and phenylethylamine (PEA), which are thought to elevate mood and reduce stress—leaving you feeling calm.
So, while cacao does contain mild stimulants, its overall nutritional profile is calming, especially when enjoyed in moderation. Meaning, it makes sense including cocoa in your bedtime routine can promote relaxation and peace, encouraging better sleep.
Best Way to Include Cocoa vs Chocolate for Better Sleep
Chocolate might offer sleep benefits. 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 added 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 plant based or regular 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 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, try honey or maple syrup and avoid over doing it. Drinking sugar before bed can cause blood sugar fluctuations that might even make you more likely to wake up at night.
COCOA AS A Nighttime Routine
It’s not only cocoa’ natural sleep-promoting nutrients that might induce a better slumber, cocoa helps you chill in other ways too:
- Reducing 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 soothing bedtime ritual: Creating a nightly ritual that includes cocoa, especially a warm drink, can have a soothing impact on your psychology. Cocoa’s components help trigger feelings of tranquility, signalling to your brain that it’s time to start winding down. And, if you prefer to have your cocoa as a warm drink, it also helps warm your body temperature just enough to make you start feeling sleepy.
- Comforting scent: Our sense of smell has a major impact on 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: Should You Drink Cocoa Before Bed?
When enjoyed with care and intention, cocoa can be a relaxing addition to your evening wind-down routine.
Thanks to its magnesium, tryptophan, flavonoids, and mood-elevating compounds, cocoa might actually support deeper, more restful sleep.
With all that in mind, always take your own body, your personal situation and overall diet into account.
Choose minimally processed cacao, limit added sugars, pay attention to how your body feels 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.
Now, feel free to make yourself a hot bedtime cocoa and sweet dreams.
