After a hard day, many seek ways to relax and feel better during the evening. A popular way to do this is with a sweet treat, usually chocolate; however, it may not be the best choice, as it can contain more caffeine than a cup of coffee, and we all know what that is likely to lead to: a less-than-optimal night’s sleep.
In recent times, dietary intake has been at the forefront, and millions have switched to dark chocolate, as it is likely to satisfy a sweet tooth and is widely acknowledged as a healthier type of chocolate.
However, dark chocolate contains caffeine, and the amount will vary depending on the cacao content. Varieties with around 45–60% cacao typically contain just under 47mg of caffeine per 100g of chocolate. To put that into perspective, this is the same amount of caffeine as in half a cup of coffee.
When it comes to getting the best night’s sleep, it’s best to turn to the experts. For this guide, we have Hannah Shore, Head of Sleep Science at Mattress Online, to guide us.
Hannah says, “While nobody is suggesting you cut out dark chocolate, be mindful of when you’re eating certain kinds. Caffeine blocks sleep-promoting receptors in your brain, which can make it more difficult to get a good night’s rest if you’ve consumed too much in the hours when you should be winding down.
“Try to limit how much dark chocolate you’re eating up to a few hours before bedtime and opt for smaller portions earlier in the day. If you fancy a treat later on the day, then milk or white chocolate contains less caffeine, so it will reduce your risk of disturbed sleep.”
Limit Sugary Treats Before Bedtime
“We all enjoy our fair share of sugar treats, but, for children in particular, it’s important for parents to understand the effects that these could be having on our children’s sleep,” adds Hannah.
“Some studies suggest that those with diets high in sugar do not get the right amount of deep sleep. Try to make sure children aren’t eating excessive amounts of chocolate before bed. As a general rule, little and often is better than letting them consume a whole egg in the hours when they should be winding down. And, no parent wants to stay up late with a restless child!”
Stay Hydrated
“Chocolate, in moderation, is a normal addition to a diet, and a great way to try to limit the negative effects on your sleep is to stay hydrated throughout the day. Consuming too much sugar and caffeine can dehydrate you, which is not conducive to restful sleep as it can lead to headaches, dry mouth and muscle cramps, which can make it harder to fall asleep.”
Hannah summarises, “It’s important to remember not to stress too much about it. We know busy parents already have enough on their plates trying to encourage healthy eating and good sleep habits. These tips can help, but if things don’t go to plan, that’s perfectly okay. Just one disrupted night during the Easter holidays won’t have any long-term effects on the family. Children might be a bit grumpy or tired the next day, but getting back into a regular routine will sort things out quickly.”
For more tips on what the best foods for sleep are, visit the Mattress Online blog.
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