According to the Journal of Nutritional Biochemistry, dark chocolate contains tryptophan, the precursor amino acids of serotonin and melatonin, which are 2.3 times higher than fresh milk.
When absorbed, tryptophan stimulates the brain to produce serotonin, which improves mood and is converted into melatonin, making it easier for the body to fall into deep sleep.
In addition, dark chocolate contains a rich amount of magnesium (about 64 mg/28 g), which helps relax muscles and reduce nervous tension.
One study showed that people who consumed 25-30g of 70% dark chocolate cocoa 1-2 hours before bed with a non-REM sleep period increased by an average of 18% compared to the non-users.
Scientists from the European Journal of Clinical Nutrition have discovered that polyphenols in cocoa, especially flavanol, have the ability to regulate circadian rhythms.
An imbalance of blood sugar is a common cause of difficulty sleeping or waking up at night.
According to the American Journal of Clinical Nutrition (2024), flavanol in cocoa helps increase insulin sensitivity and stabilize blood glucose levels, thereby reducing sudden hypoglycemia, one of the factors that stimulate the body to secrete adrenaline, causing insomnia.
Research at the National Institutes of Health (NIH) shows that people who ate 20 grams of 85% cocoa dark chocolate per day for 2 weeks had more stable blood glucose levels of 11% and reduced insomnia symptoms by 22% compared to the group that did not consume cocoa.
Dark chocolate contains theobromine and epicatechin, two compounds that help increase brain blood circulation and reduce neuropathy.
Eating a small amount of dark chocolate before bed can increase blood flow to the hippocampus - the area that controls memory and emotions, making it easier for the brain to relax and regenerate cells while sleeping.
The research team of Tokyo Medical University discovered that people who have the habit of eating 10-15 grams of dark chocolate 1 hour before bed have a 12% increase in REM sleep (dream sleep) time, helping to improve the ability to process information and emotions the next day.
According to the Mayo Clinic's recommendation, to take advantage of the benefits of chocolate without increasing blood sugar or causing stimulation, you should:
Choose dark chocolate with cocoa content of 70-85%, avoid drinking too much milk or sugar.
Eat 10-30 g (about 1-2 small squares) 1-2 hours before bed.
Do not eat chocolate after 9pm, especially for people who are sensitive to caffeine, because cocoa contains a small amount of natural caffeine.
Combine chocolate with warm milk or almonds to increase tryptophan absorption and create a deeper relaxation feeling.
