No, Hot Chocolate Isn't Good For Sleep — Health Expert Explains Why You Should Swap It For This 'golden' Drink Instead

What better way is there to spend a winter evening than cozied up with a warm, comforting mug of hot chocolate?

Well, turns out there are plenty of preferable options for a chilly night… that is, if you want to fall asleep fast afterwards.

Is drinking hot chocolate good for our sleep?

There seems to be some confusion around whether hot chocolate is good for sleep, with some health experts suggesting that the soothing beverage can act as a great psychological sleep aid and is a good source of tryptophan, which simulates serotonin to produce the sleepy hormone melatonin.

However, according to Gargano, this is a rather limited view.

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“Some people say that hot chocolate may be good for sleep because of its tryptophan content, but this may not be accurate,” says the dietician. “The amount of tryptophan in chocolate is pretty low, with only about 0.39 grams of the amino acid per 30g of chocolate. That won’t turn into very much serotonin!”

There’s also the belief that hot chocolate can lift our mood and reduce stress to help us unwind into sleep, but that may be misguided, too.

“There are some studies showing that polyphenols in chocolate may help moderate stress and mood,” says Gargano. “But these studies use dark chocolate with minimal added sugar, which isn’t typically how we take our hot chocolate.”

Ok, so can it actually be bad for our sleep?

Sugar in a wooden bowl and in a measuring spoon

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We’ve established that hot chocolate may not be the sleep aid many believe it to be, but does that necessarily mean it has a negative impact on sleep?

“Hot chocolate often contains caffeine, which may prevent a smooth transition to sleep for some people,” warns Gargano.

Then there’s the sugar content, with the nutrition expert pointing out the amount of sugar in hot chocolate could stand in the way of a good night’s sleep.

“While this has mostly been an old wives tale, or something we tell our kids when they ask for too many sweet treats at night, studies are now showing that too much sugar can in fact lead to poor sleep quality,” she tells us.

Is there a good sleep-friendly alternative?

Yellow milk in a cup

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If you seek comfort in a sweet, warm drink on cold winter night, don’t worry, you don’t have to miss out.

So what’s the best alternative to hot chocolate when you want to fall asleep fast?

“If you’re sensitive to caffeine, then a different warm drink may work better to prepare your body for sleep, such as a Golden Milk,” suggests Gargano.

According to Gargano and Certified Sleep Coach Claire Davies, Golden Milk (also known as a turmeric latte) is the ultimate warm drink before bed. This drink combines turmeric with milk, plus a few other spices (check out our Golden Milk recipe here.)

Golden Milk is caffeine-free and typically lower in sugar than hot chocolate, plus research suggests turmeric improves sleep.

Can I still enjoy hot chocolate and get a good night’s sleep?

If you love hot chocolate, you don’t have to ditch it, just be wise about when you drink it. “Caffeine peaks about 30 to 60 minutes after you consume it, with a half life of 3 to 5 hours,” explains Gargano.

“This means if you drink hot chocolate with 25 mg of caffeine at 6pm, then around 10pm there may still be about 12 mg floating around your body.

“If small amounts of caffeine impact your sleep, it may be best to have hot chocolate no later than six hours before bedtime.”

Hot chocolate powder

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However, the nutrition expert also says that those who are more tolerant of caffeine can enjoy a small amount of hot chocolate before bed.

She also explains that the type of hot chocolate can influence its affect on sleep.

“A small Starbucks hot chocolate contains about 25 mg of caffeine, while a packet of hot chocolate you buy in the store will have only 1-3 mg,” she points out. “Having a packet of hot chocolate will likely not affect your sleep as much as a hot chocolate you purchase prepared. “

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