Dark chocolate as a bedtime snack may disrupt sleep

Experts say dark chocolate contains sleep-supporting nutrients like magnesium and tryptophan but also contains stimulants such as caffeine and theobromine, which can interfere with sleep when eaten in the evening.

Dark chocolate is widely seen as a healthy snack and contains nutrients linked to sleep, but its effects depend on timing and amounts. Diet influences sleep through factors such as blood sugar, digestion and circadian cues. While magnesium and tryptophan in dark chocolate are associated with muscle relaxation and serotonin production, the same food also contains stimulants. Experts quoted in the article say those stimulants can reduce sleep quality when dark chocolate is eaten in the evening. Key points: - Dark chocolate contains magnesium and tryptophan, nutrients associated with relaxation and sleep-supporting pathways. - It also contains caffeine and theobromine, natural stimulants that can activate the nervous system and interfere with sleep. - Dr. Michael J. Breus is quoted saying cocoa-rich dark chocolate may affect mood or circadian timing but does not consistently improve sleep quality or restfulness in human studies. - The article notes a 1-ounce serving of dark chocolate typically has about 30–40 mg of caffeine versus roughly 95 mg in a cup of coffee, and the experts reported that consuming it earlier in the day reduces its evening impact. Summary: Dark chocolate combines sleep-supporting nutrients and stimulants, and the experts quoted in the article say the stimulants can outweigh potential benefits at bedtime. Timing of consumption influences whether the snack supports or disrupts sleep. Undetermined at this time.