CHOCOLATE AND SLEEP
What You Need to Know About This Sweet Relationship
Many of us love a piece of chocolate in the evening — whether it’s a small indulgence after dinner, a hot chocolate, or a comforting treat while winding down before bed. But how does chocolate really affect your sleep?
The relationship between chocolate and sleep is more complex than it might seem. Some compounds in chocolate can promote calm and happiness, while others can disrupt your natural sleep cycle.
Let’s explore the science behind chocolate and sleep, including:
How chocolate impacts your body before bedtime
The best types of chocolate for evening snacking
How much chocolate is too much
Whether chocolate can help or harm your sleep
And tips for enjoying chocolate without sabotaging your rest
Let’s unravel the bittersweet truth about chocolate and sleep.
Table of Contents
Does Chocolate Affect Sleep?
The short answer: yes. But whether chocolate helps or hurts your sleep depends on the type, timing, and amount of chocolate you consume.
Chocolate contains several compounds that can influence your sleep-wake cycle, including:
Caffeine – stimulant that blocks adenosine, the chemical that promotes sleepiness, making it harder to fall asleep
Theobromine – another stimulant found in chocolate, can increase heart rate and alertness, potentially delaying sleep onset
Tryptophan – amino acid that helps produce serotonin and melatonin, both of which support sleep
Magnesium – found in small amounts in chocolate, helps calm the nervous system and regulate the body’s internal clock
Sugar – spikes blood sugar levels, which may disrupt the natural sleep cycle and cause nighttime awakenings
Understanding how each of these impacts your sleep is key to making smart nighttime chocolate choices.
Caffeine in Chocolate
Caffeine is a central nervous system stimulant that can make it harder to fall asleep. While chocolate doesn’t contain as much caffeine as coffee, dark chocolate especially can still pack a noticeable dose.
Here’s a rough idea of how much caffeine is in different types of chocolate:
Dark chocolate (70–85% cocoa): 22 mg of caffeine per ounce
Milk chocolate: 6 mg per ounce
White chocolate: 0 mg (contains no cocoa solids)
For comparison, an 8-ounce cup of coffee contains about 95 mg of caffeine. So while an ounce of dark chocolate won’t keep everyone awake, sensitive sleepers may feel the effects.
Should You Avoid Chocolate at Night?
If you are sensitive to caffeine or already struggling with insomnia, it is best to avoid chocolate in the 4–6 hours before bedtime. Even small amounts of caffeine can delay the onset of sleep or reduce sleep quality, making it harder to stay asleep.
Theobromine and Sleep
Another stimulant found in chocolate is theobromine. It is chemically related to caffeine and has a similar effect, though it is milder and longer-lasting. Theobromine can increase heart rate and cause alertness, which isn’t ideal if you are trying to wind down for the night.
Dark chocolate contains significantly more theobromine than milk or white chocolate. This compound is one reason why chocolate and sleep don’t always mix well, especially in large quantities or late at night.
Can Chocolate Help You Sleep?
Not all the compounds in chocolate are bad for sleep. In fact, certain ingredients may actually promote calmness or even support better rest under the right conditions.
Let’s look at a few ways chocolate might help your sleep:
1. Tryptophan and Serotonin
Chocolate contains tryptophan, an amino acid that helps the body produce serotonin — a feel-good neurotransmitter that supports mood regulation and melatonin production. Melatonin is the hormone that tells your brain it is time to sleep.
Though chocolate isn’t a high source of tryptophan compared to foods like turkey or eggs, its presence may contribute subtly to a more relaxed mental state before bed.
2. Magnesium
Dark chocolate is a natural source of magnesium, a mineral that plays a vital role in nerve function and muscle relaxation. Magnesium is often recommended for people who have trouble sleeping because it helps regulate neurotransmitters involved in sleep.
One ounce of 70–85% dark chocolate contains about 64 mg of magnesium — nearly 15% of your daily requirement.
3. Mood-Boosting Effects
Chocolate triggers the release of dopamine and endorphins, which can create a sense of comfort and pleasure. A small amount of chocolate in the evening might help some people relax and de-stress, especially after a long day.
This positive emotional response can make it easier to fall asleep — as long as the stimulants in the chocolate do not overpower its relaxing effects.
Chocolate and Sleep Disorders
If you suffer from sleep disorders like insomnia, restless leg syndrome (RLS), or sleep apnea, you might want to be cautious about eating chocolate before bed.
Insomnia
For those with insomnia, even low doses of caffeine or theobromine can trigger symptoms. Eating chocolate in the evening may prolong sleep latency (how long it takes to fall asleep) and reduce total sleep time.
Restless Leg Syndrome (RLS)
Some people with RLS report worsened symptoms after consuming chocolate. While the research is limited, it is possible that stimulants like theobromine may contribute to nighttime leg discomfort in sensitive individuals.
Sleep Apnea
Chocolate itself isn’t directly linked to sleep apnea, but weight gain from excessive sugar intake can worsen this condition. If you’re managing sleep apnea, be mindful of the sugar and calorie content in your nighttime snacks. Read how an adjustable bed can make a difference for people dealing with sleep apnea!
Best Types of Chocolate to Eat Before Bed
If you enjoy chocolate in the evening, here’s how to make sleep-friendly choices:
1. Choose Low-Caffeine Chocolate
Milk chocolate or white chocolate have significantly less caffeine than dark chocolate. If you are sensitive to stimulants, these are better options.
2. Look for Low-Sugar or Sugar-Free Options
Sugar can spike your blood sugar and insulin levels, potentially disturbing sleep. Look for chocolate sweetened with natural alternatives like stevia or lower sugar content (under 5g per serving).
3. Watch the Portion Size
Keep servings small — around 1 ounce or less. This limits your intake of caffeine, theobromine, and sugar, reducing the risk of sleep disruption.
4. Avoid Chocolate with Additives
Stay away from chocolate that includes other stimulants like coffee beans, matcha, or guarana. These can compound the alertness-inducing effects and interfere with sleep.
Best Time to Eat Chocolate for Sleep
If you love chocolate, timing matters. Here is the best time to eat chocolate before bed:
Ideal window: Eat chocolate at least 4 hours before bed to minimize its impact on your sleep cycle.
For example, if you go to bed at 10:30 PM, your last piece of chocolate should be no later than 6:30 PM. This gives your body time to metabolize the caffeine and theobromine.
Chocolate-Based Sleep Products: Are They Worth It?
You may have seen sleep-promoting chocolate products on the market — typically dark chocolate infused with herbs like valerian root, chamomile, or melatonin, or even hot chocolate.
These products are marketed as a tasty way to wind down, but do they work?
Melatonin-infused chocolate can help some people fall asleep faster — especially if you are jet-lagged or have trouble sleeping due to shift work.
Herbal chocolates are less researched but may provide mild calming effects.
If you are curious about trying sleep-promoting chocolate, check the label for caffeine content and test it on a night when you don’t have to wake up early. Reactions vary widely.
Is Chocolate Good or Bad for Sleep?
When it comes to chocolate and sleep, there’s no one-size-fits-all answer. The effect chocolate has on your sleep depends on:
Your sensitivity to caffeine and theobromine
The type of chocolate you eat
The amount and time you eat it
Pros:
Contains magnesium and tryptophan, which support sleep
Can promote relaxation and positive mood
Small portions may help some people unwind
Cons:
Contains caffeine and theobromine, which can delay sleep
High sugar content may cause energy spikes
Can worsen sleep disorders in sensitive individuals
For most people, a small piece of chocolate or low-sugar hot chocolate in the early evening is unlikely to interfere with sleep. But if you find that chocolate disrupts your rest, it is best to enjoy it earlier in the day.
Sleep-Friendly Chocolate Alternatives
If you’re trying to reduce your nighttime chocolate intake but still crave something sweet and soothing, here are a few alternatives:
Chamomile or lavender tea
Banana with almond butter
Warm milk with cinnamon
Yogurt with honey
- Tart cherry juice
Dark cherries (a natural source of melatonin)
These options can satisfy your sweet tooth while promoting restful sleep.
Chocolate and Sleep - Final Thoughts
In moderation, chocolate can be part of a healthy wind-down routine — especially if you opt for low-caffeine, low-sugar varieties and consume it early in the evening.
The relationship between chocolate and sleep is nuanced. While certain compounds in chocolate can encourage relaxation, others can keep you awake. Understanding the balance is key to enjoying chocolate without sabotaging your shut-eye.
If you are passionate about sleep quality — from what you eat to the mattress you sleep on — be mindful of your chocolate habits. Your body and brain will thank you the next morning.
References
- Science Direct. (2024). Chapter 1 – Tryptophan and its role in sleep and mood. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/B9780443155895000013
- National Institute of Health. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/36870101/
- National Institutes of Health. (2022). Cyrcadian Rhythm, Mood, and Temporal Patterns of Eating Chocolate: A Scoping Review of Physiology, Findings, and Future Directions. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9370573/
FAQ
Most frequent questions and answers
Yes, especially dark chocolate, which contains caffeine and theobromine that can make it harder to fall asleep.
Milk chocolate or white chocolate have less caffeine and are less likely to interfere with sleep.
No, but it contains tryptophan and magnesium, which can support melatonin production indirectly.
In small amounts, chocolate can boost mood and promote relaxation, which may help some people wind down.
Avoid chocolate within 4–6 hours of bedtime to reduce the risk of sleep disruption.
More Sleep Resources
Can eating chocolate at night affect sleep?
Yes, especially dark chocolate, which contains caffeine and theobromine that can make it harder to fall asleep.
Is there any chocolate that’s better for sleep?
Milk chocolate or white chocolate have less caffeine and are less likely to interfere with sleep.
Does chocolate contain melatonin?
No, but it contains tryptophan and magnesium, which can support melatonin production indirectly.
Can chocolate help reduce stress before bed?
In small amounts, chocolate can boost mood and promote relaxation, which may help some people wind down.
How late is too late to eat chocolate?
Avoid chocolate within 4–6 hours of bedtime to reduce the risk of sleep disruption.
Share this deal with a friend!
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
