Can Hot Chocolate Really Help You Sleep?

August 14, 2024

We've all heard the saying, "A warm cup of milk helps you sleep." But what about hot chocolate? Is there any truth to the idea that sipping on this cozy, chocolaty drink before bed can actually help you catch some Zs?

The Science Behind Hot Chocolate and Sleep

Hot chocolate is made from a combination of milk and cocoa, often sweetened with sugar. Each of these ingredients plays a role in how the drink might affect your sleep:

1. Warm Milk

There’s a bit of science behind the idea that warm milk helps with sleep. Milk contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin—two hormones that help regulate sleep.

When you heat milk, it becomes even more soothing, which might help you relax and get ready for bed.

2. Cocoa

Cocoa contains a small amount of caffeine, which might seem counterproductive if you’re trying to sleep. However, the amount of caffeine in a typical serving of hot chocolate is relatively low compared to coffee or tea.

Cocoa also contains theobromine, a compound that can have a mild stimulant effect, but it’s not as strong as caffeine. Some people find that the warmth and comfort of a hot chocolate outweigh any stimulating effects of these compounds, helping them wind down.

3. Sugar

Adding sugar can give it that sweet, satisfying taste, but too much sugar before bed can cause a spike in blood sugar levels, which might actually keep you awake.

However, if you enjoy your hot chocolate with just a touch of sweetness, it might not have a significant impact on your sleep.

Does It Actually Help with Sleep?

For some people, the routine of drinking a warm, comforting beverage before bed can signal to their body that it’s time to wind down, helping them relax and prepare for sleep. The psychological effect of this calming ritual can be just as important as the ingredients themselves.

However, it’s important to remember that everyone is different. Some people might find that the small amount of caffeine in hot chocolate affects their ability to fall asleep, while others might not notice any difference at all. It’s all about knowing your own body and how it reacts. To start, try mindful hot chocolate!

How to Make Sleep-Friendly Hot Chocolate

If you want to give it a try as part of your bedtime routine, here are a few tips to make it more sleep-friendly:

Choose Dark Chocolate: Dark chocolate has less sugar and may contain less caffeine compared to milk chocolate. Plus, it has higher levels of antioxidants, which are good for your overall health. Here are some dark chocolate options from Amazon for you to enjoy!
Use Warm Milk or a Non-Dairy Alternative: If you’re lactose intolerant, try using almond milk, oat milk, or another non-dairy alternative. Many of these options are also rich in tryptophan.
Limit the Sugar: If you can, opt for a hot chocolate with minimal added sugar. You can sweeten it naturally with a bit of honey or a dash of cinnamon, which can also add a warm, comforting flavor.

How Much Should You Drink?

While it can be a soothing bedtime beverage, moderation is important. Here are some tips on how much to enjoy:

1. Small Cup: A small cup (about 6-8 ounces) is enough to reap the benefits without overloading on sugar and calories.

2. Low-Sugar Options: Consider using less sugar or opting for a healthier version to avoid a sugar rush that could keep you awake. Try this simple vegan hot chocolate recipe using only 2 ingredients!

3. Timing: Drink your hot chocolate about 30 minutes to an hour before bedtime to give your body time to digest and start feeling the effects.

So, can it help you sleep?

The answer is: it depends. For some, the soothing warmth and comfort of a cup of hot chocolate might be just what they need to unwind and drift off to sleep.

For others, the small amount of caffeine or sugar might have the opposite effect. The best way to know is to try it for yourself and see how your body responds.

Remember, a good night’s sleep is about more than just what you eat or drink before bed. Creating a relaxing bedtime routine, keeping your sleep environment comfortable, and managing stress all play important roles in getting the rest you need.

If hot chocolate fits into that routine, then why not enjoy a cup and see if it helps you find sweet dreams?

Here are some unique recipes to try!

Share your thoughts in the comment section below. Don’t forget to follow our Facebook and Twitter accounts for more fun and interesting chocolatey ideas!

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Carissa Isip

Chocolate is Carissa's best friend. Whether she's sad or happy, chocolate is there for her. She believes in the saying "I'd give up chocolate, but I'm not a quitter."