Health Experts Say Dark Chocolate Should Not Be Eaten Before Bedtime
We reached out to health experts, including physician Dr. Michael Chichak and wellness coach Elle Serafina, about a snack and treat you should avoid if you're struggling to get a good night's sleep, and what they had to say was very interesting. They both advised against eating chocolate, specifically dark chocolate, past 6pm.
For years, nutritionists and other health experts have been raving about dark chocolate, as it contains a lot of vitamins and minerals that can be super beneficial. It's also often recommended as a better and healthier alternative to milk chocolate, as it usually contains a lot less sugar and additives. However, while it may be your go-to dessert right before bed, you should stick to eating it in the afternoon, especially if you're having trouble falling asleep.
"Though frequently marketed as a cardiovascular-friendly indulgence, chocolate nevertheless houses caffeine, a stimulant capable of delaying sleep onset by activating the central nervous system," says Dr. Chichak. "In addition, dark chocolate harbors theobromine, a compound linked to raised heart rate, further hindering the body's ability to transition into a state of relaxation."
Not many people realize that dark chocolate contains caffeine, and even while it may not be as strong as a cup of coffee, consuming any caffeine too close to bedtime can set you up for lousy sleep, eventually harming your routine, and putting you at risk for memory issues, fatigue, and more.
What Should You Eat Instead Of Dark Chocolate Before Bed?
If you love eating past 6:00pm or can't get through your evening without some kind of snack before bed, there are a few better alternatives to dark chocolate. Of course, dark chocolate can still be enjoyed as a sweet treat from time to time, but if your sleeping habits have been a mess, it might be time to replace it.
Serafina suggests consuming carob products instead of dark chocolate. These products, like carob bars, are typically made from carob powder, which is derived from the carob bean, which is used as an alternative to cocoa and chocolate.
"Carob is a naturally caffeine-free alternative to chocolate," she explains. "Try a carob bar (I like Missy Js) or substitute carob powder for cocoa in a brownie recipe."
She also notes that "dates are known as nature's candy," and for a sweet treat, you could "try a date stuffed with pecan or almond butter sprinkled with a little cinnamon for an indulgent after-dinner treat without the sleep disturbing side effects."
Dr. Chichak also suggests trying a handful of nuts as a satisfying pre-bedtime snack, specifically almonds or walnuts.
"Both varieties of nuts are sources of magnesium and trace amounts of melatonin, nutrients associated with relaxation and the regulation of the circadian clock," he says. "Serving these alongside a soothing herbal tea—chamomile, for example—can enhance the invitation to unwind and cultivate an ideal setting for restorative sleep."