Chocolate promotes sleep, really?

2023-11-30 16:45:00

Chocolate has conquered our taste buds for centuries: we generally associate it with moments of pleasure and comfort. Many rumors circulate about its potential health benefits and one of them particularly intrigues us: Does chocolate really promote sleep? ? We take stock with Florence Thorez, dietician-nutritionist.

Dark, milk or white chocolate… What is the best chocolate for your health?

At the risk of breaking down an open door, there is not one, but SOME chocolates :

White chocolate does not contain cocoa paste. It is made from cocoa butter extracted from the bean, sugar and milk, which gives it a light color and a very sweet flavor.
Milk chocolate contains a more or less low quantity of cocoa (between 10% and 50% depending on the recipes). It also contains sugar and milk powder or condensed milk, which is why it has a milder flavor and creamier texture than dark chocolate.
Dark chocolate has the highest cocoa content (between 50% and 100% depending on the recipe). The higher the cocoa content, the lower the sugar and cocoa butter levels.

As Florence Thorez explains to us, milk chocolate and white chocolate are often avoided because of their lower cocoa content and their low nutritional value. To benefit as much as possible from the benefits of cocoa, we generally favor dark chocolate composed of at least 70% cocoa.

As a reminder, there are no “good” or “bad” foods, insists Florence Thorez. It’s all a question of individual energy balance, you shouldn’t feel guilty the idea of eating a square or two squares of chocolate in the evening while watching a television series! Especially since these squares of chocolate will always be more interesting than ultra-processed foods rich in sugar and fat.

Is it okay to eat chocolate before bed?

Several studies suggest that consuming dark chocolate before bed can increase melatonin production, the hormone responsible for regulating the sleep-wake cycle. Others argue that chocolate contains too high a concentration of caffeine and can make it harder to fall asleep. What is it really ? Difficult to answer…

Can stimulant caffeine disrupt sleep?

At the risk of surprising you, cocoa beans naturally contain caffeine, a stimulant which acts on the central nervous system and causes temporary increase in energy and alertness. Dark chocolate therefore theoretically contains much more caffeine than milk chocolate or white chocolate.

However, we are far from the caffeine levels found in an espresso! “The amount of caffeine remains minimal and it is difficult to think that one or two squares of dark chocolate could cause sleep problems,” assures Florence Thorez.

Conclusion ? RAS, according to our expert: dark chocolate contains a tiny amount of caffeine, so it is far from having the same effects as coffee.

Does eating chocolate really make you sleep?

The cocoa present in large quantities in dark chocolate is renowned for being rich in magnesium, known for its relaxing properties. In reality, there are 200 mg of magnesium per 100 g of dark chocolate with 70% cocoa (source 1)…

Furthermore, cocoa also contains a little tryptophan, an amino acid essential for the production of serotonin, itself essential for the synthesis of melatonin. In theory, dark chocolate could therefore improve the quality of sleep.

In reality, the amounts of magnesium and tryptophan are too low to have a real impact on our sleep. In other words, on its own, chocolate rich in cocoa is not really a strong ally for diving into the arms of Morpheus, underlines Florence Thorez.

When can you eat dark chocolate in the evening before sleeping?

Chocolate is a pleasure food. “If you’re a fan of it, don’t deprive yourself of it, at the risk of creating harmful frustrations,” explains the dietitian-nutritionist.

Rest assured, consume dark chocolate in the evening will not make you gain weight if you respect your daily energy balance, she assures. However, it is not necessarily interesting to snack on it throughout the day or devour an entire strip before sleeping. Exercise moderation : the key lies in balance.

As for timing, the ideal is to avoid chocolate – and any other food – in the two hours before falling asleep. Ideally, prefer dark chocolate, less sweet and richer in nutrients than milk chocolate or white chocolate.

Some comforting alternatives…

As Florence Thorez explains, some alternatives can be just as comforting and “beneficial” for sleep, such as some oilseed fruits, a banana or a hot beverage (hot milk with or without honey, infusion, etc.).

A good sleep routine is essential to sleep better!

You guessed it, diet is part of a whole and does not work miracles on its own. Other factors to consider to improve your sleep:

Establish regular meal, bedtime and wake-up times.
Create an environment conducive to sleep : reduce the light intensity in your room, make sure it is quiet, sufficiently cool and do not hesitate to invest in a comfortable mattress and pillows.
Before going to bed, favor relaxing activities and establish a digital curfew to avoid blue light from screens.
Expose yourself to natural light et practice regular physical activity during the daypreferably outside.
Turn to stress management techniquessuch as meditation, deep breathing or yoga to learn to release mental and physical tensions.
Avoid looking at the time once you’re in bedas it can increase sleep-related stress.