Did you know that one in three people in the UK suffer from
insomnia or other serious sleep disorders?
Lack of sleep not only affects our mood and productivity,
but also our overall health.
But what if there was a way to get a good night’s sleep that
was as delicious and relaxing as a cup of hot chocolate?
For centuries, hot chocolate has been a popular bedtime
drink, often associated with warmth, comfort and tranquillity.
So does hot chocolate really help you sleep? Or is it just
an old lady’s tale?
Does Hot Chocolate Help You Sleep?
From what we know about these ingredients, it’s not
far-fetched to believe that this comforting drink can actually help you sleep.
However, it’s important to note that while the theory behind
drinking hot chocolate to help you sleep is fairly clear, there’s very little
research specifically examining the effects of hot chocolate on sleep. Most
research has focused on individual components of hot chocolate, such as the
cocoa or milk, rather than the drink itself.
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This lack of direct research doesn’t mean that hot chocolate won’t help you sleep, but it does show that the apparent effects of drinking hot chocolate before bed can vary from person to person, depending on factors such as individual sleep patterns, lifestyle, and overall diet.
Ultimately, while hot chocolate may not be a sure-fire sleep
aid for everyone, it certainly has the potential to promote relaxation and a
sense of comfort before bed.
So if you have a sweet tooth in the evening and find that a
cup of hot chocolate helps you wind down, then you should definitely make this
delicious beverage a part of your bedtime routine!
This is a little tutorial on creating the ideal hot
chocolate at home:
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Why does hot chocolate help you sleep?
This warm beverage can be used as a relaxing bedtime drink to help you get a good night’s sleep.
But how exactly does hot chocolate affect your sleep?
Tryptophan, Serotonin, and Melatonin
As mentioned earlier, the key ingredients in hot chocolate,
including cocoa and milk, contain tryptophan. This amino acid is essential for
the production of serotonin, a neurotransmitter that helps you feel happy and
at ease. The body cannot create melatonin without serotonin. This is a hormone
that regulates sleep, so drinking hot chocolate may increase the chemicals in
your body that are related to sleep.
Relaxing Psychological Effects
One reason hot chocolate may help you fall asleep is because
of its psychological effects. Hot chocolate is a comforting and relaxing
beverage, making it a great choice for a bedtime routine. Sipping on a warm
beverage like hot chocolate can help induce feelings of calm and signal your
brain that it’s time to wind down.
Warming Up for Relaxation
Hot beverages, including hot chocolate, also have physical
effects on your body. The warmth from the beverage can slightly increase your
body temperature, causing it to drop when you finish drinking it. This drop can
mimic the natural drop in body temperature that occurs when we start to feel
sleepy, signaling to your body that it’s time to wind down.
Stress Relief
Chronic stress can significantly impact your sleep, causing
insomnia and disrupting your sleep patterns. Cocoa, the main ingredient in hot
chocolate, can help reduce stress levels because it is high in magnesium.
Magnesium helps regulate the body’s stress response system and lowers blood
pressure, which may promote better sleep.
Relaxing Aromas
The olfactory system, which is involved in our sense of
smell, has a profound effect on our mood and emotions. The rich aroma of hot
chocolate can provide a sense of comfort and calm, which may enhance the
overall relaxation experience and prepare the mind for sleep.
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Promotes Sleepiness and Relaxation
Finally, the warmth, aroma, and slight heaviness in the
stomach after drinking milk-based hot chocolate may also promote sleepiness and
relaxation.
Does Sugar Affect the Quality of Your Sleep?
While we have highlighted the potential benefits of hot
chocolate for sleep, it is important to consider the role sugar plays in this
equation.
While hot chocolate can be delicious, it often contains a
fair amount of sugar, especially if it is made with instant hot chocolate
powder or topped with whipped cream or marshmallows.
Research shows that consuming too much sugar can disrupt
sleep. Sugar can cause blood sugar levels to fluctuate, causing you to wake up
in the middle of the night. It can also increase your energy levels, which is
not ideal when you are trying to get to sleep.
For a healthier hot chocolate that can help you sleep
better, try cutting back on the sugar.
You can opt for a dark, low-sugar hot chocolate, or add a small amount of honey or sugar substitute to sweeten your drink.
What about the caffeine content?
The mention of hot chocolate as a sleep aid may come as a
surprise to those who know the amount of caffeine in hot chocolate.
Yes, cocoa contains caffeine, a stimulant known to have a
stimulating effect that helps you feel alert.
However, the amount of caffeine in hot chocolate is usually
less than that of other common beverages, such as coffee or energy drinks.
While the exact amount can vary, a cup of hot chocolate
typically contains less caffeine than a cup of green tea. For most people, this
small amount of caffeine isn’t enough to disrupt a good night’s sleep.
However, everyone’s sensitivity to caffeine varies.
You should be aware of how drinking hot chocolate in the
evening may impact your sleep if you have a high caffeine sensitivity. If you
find that caffeine makes you feel alert or jittery, drinking hot chocolate in
the morning may be a better option.
Keep in mind that while hot chocolate can help you sleep,
it’s not a one-size-fits-all solution, so it’s important to listen to your body
and adjust your routine to suit your individual needs and responses.
Potential Side Effects of Drinking Hot Chocolate Before Bed
While we’ve focused on the potential benefits of drinking
chocolate for sleep, But it’s important to balance this out by discussing the
potential negative effects.
Just like any other food or drink, drinking hot chocolate
should be done in moderation, and it’s important to understand how it might
negatively impact your sleep or overall health.
- Calories and weight gain: First, drinking high-calorie beverages like hot chocolate regularly, especially if you add whipped cream or marshmallows, can lead to weight gain over the long term. Maintaining a healthy weight is important for getting quality sleep, as obesity can increase your risk of sleep disorders like sleep apnea.
- Tooth decay: If you consume hot chocolate right before bed without brushing your teeth afterwards, the sugar in it may make you more susceptible to tooth decay.
- Poor sleep: As we previously discussed, the sugar in hot chocolate can disrupt your sleep by causing blood sugar levels to fluctuate. Similar to this, even a tiny bit of sugar in hot chocolate can keep you up later than you would like if you have a caffeine sensitivity.
- Digestive discomfort: For some people, consuming dairy products or certain sweeteners can cause digestive discomfort, which can interfere with sleep. For example, if you’re lactose intolerant, You may find that the milk in hot chocolate makes you bloated or uncomfortable, making it difficult to fall asleep. However, don’t let these disadvantages keep you from sipping on your favorite hot chocolate. Moderation and being aware of your body's reaction are crucial. You can try making lifestyle changes, such as using sugar substitutes or lactose-free dairy products, to get the benefits of hot chocolate without the downsides.
Are There Healthier Alternatives?
While hot chocolate may help you sleep, you may be looking
for alternatives that offer similar benefits with fewer downsides, especially
if you’re concerned about sugar intake, caffeine sensitivity, or maintaining a
healthy lifestyle.
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Thankfully, there are many other beverages that have a reputation for promoting sleep. Here are a few of them:
Chamomile Tea
Chamomile tea is a long-established sleep aid that has
gained worldwide popularity for its calming properties. It has no caffeine and
an antioxidant called apigenin that may help you fall asleep and reduce anxiety
by binding to certain receptors in your brain. Chamomile tea can be enjoyed in
the evening without worrying about sugar or caffeine interfering with your
sleep.
Peppermint Tea
Peppermint tea is another herb that may promote good sleep.
Although its sleep-promoting effects haven’t been directly studied like
chamomile tea, peppermint tea has been linked to muscle relaxation and stress
relief, which may help you wind down before bed. Similar to chamomile,
peppermint tea has no caffeine and doesn't require sugar.
Warm Milk
Warm milk is an old-fashioned sleep aid that many people
use. While the scientific evidence is unclear on whether warm milk directly
helps you sleep, warm milk may have psychological effects. Like hot chocolate,
many people associate warm milk with comfort and sleep, so warm milk may help
prepare your brain for sleep. Milk also contains the same amino acids as hot
chocolate, tryptophan, which can increase the production of serotonin and
melatonin, which promote sleep.
Bottom Line: Does Hot Chocolate Make You Sleepless?
Contrary to what you might expect from a beverage with
caffeine and sugar, hot chocolate may actually help you sleep rather than disrupt
it.
The cocoa in hot chocolate contains tryptophan, which helps
produce serotonin and melatonin, which promote sleep. Drinking a warm beverage
can have a relaxing psychological effect, helping your body prepare for sleep.
However, it is important to consider your individual
response and overall diet. If ingested in excess, the sugar in hot chocolate
can interfere with sleep, particularly for people who have problems controlling
their blood sugar levels. Likewise, while the caffeine content in hot chocolate
is generally lower than in coffee or tea, those who are particularly sensitive
to caffeine may find that it can interfere with their sleep.
As with many things related to diet and sleep, moderation and privacy are important. Drinking hot chocolate can be part of a healthy sleep routine, especially when consumed mindfully and in conjunction with other good sleep practices.
Frequently Asked Questions
Why Does Hot Chocolate Make You Sleepy?
Hot chocolate can make you sleepy because it contains
tryptophan. The neurotransmitter serotonin, which can be transformed into the
hormone melatonin, which promotes sleep, is derived from tryptophan. The warmth
and comfort of the drink can also help you relax, helping you wind down before
bed.
What advantages can sipping hot chocolate at night offer?
Drinking hot chocolate at night can help you sleep better because the warm drink can help you relax, and the tryptophan in cocoa can help. Milk also contains calcium and vitamin D, which are nutrients that are important for overall health and sleep regulation.
Is Hot Chocolate Better Than Coffee?
In general, hot chocolate contains less caffeine than
coffee, making it a better choice for those who are sensitive to caffeine or
are looking for a sleep-inducing beverage. However, hot chocolate contains more
sugar, so it is important to drink it in moderation. Both beverages have their
own benefits, and choosing the best one depends on individual needs and
preferences.
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