Does Hot Chocolate Help You Sleep?

It feels nice to sip yourself to sleep with a warm chocolatey beverage, but does this cozy concoction actually help you sleep? It depends on a few factors, so let’s look into it!

Key Takeaways

• Drinking hot chocolate before bed has potential benefits and can improve sleep quality.
• A cup of hot chocolate is a comforting beverage and some mixes have additional calming properties to promote sleep.
• Just like caffeine-free herbal teas, consuming hot chocolate can help you feel sleepy.

The Comfort Connection

Hot chocolate or hot cocoa – whatever you colloquially call that warm and tasty hug in a mug – is the quintessential comfort drink.

Maybe it brings back memories of Grandma making you a late-night treat or reminds you of other relaxing moments. Hot cocoa can often be the right remedy without a well-researched reason. 

There's no denying the psychological connection between hot chocolate (or hot cocoa – we may use these interchangeably, as many do) and relaxation. It's a warm, soothing ritual, a signal to your brain that it's time to unwind. 

When you're feeling stressed or overwhelmed, a warm drink can be incredibly comforting. It's a moment of self-care, an indulgence that can help you de-stress. This association with comfort is a powerful factor in how we perceive the drink's sleep-promoting abilities.

However, there might be benefits beyond the comfort factor. Below we’ll explore some of the benefits of drinking hot chocolate as it relates to relaxation and sleep.

Warm Milk - Myth or Miracle? 

Many people swear by warm milk when dealing with sleep disturbances. It does a body good, right? Though there's limited research to back it up, people plagued by poorer sleep quality sometimes rely on this warm beverage to get a good night's rest.

Some suggest it's the milk in hot chocolate that is the key to its sleep-inducing properties.

Milk contains tryptophan, an amino acid that the body uses to produce the sleep hormone melatonin, which regulates the sleep-wake cycles. However, the amount of tryptophan in a single cup of milk is generally not enough to have a significant impact on sleep.

The cocoa content in hot chocolate contains tryptophan, which contributes to the production of sleep-promoting serotonin and melatonin, though hot chocolate typically doesn't contain enough tryptophan to improve sleep quality either.

What might be more helpful is the magnesium found in cocoa and milk. Magnesium plays a role in muscle relaxation and can contribute to a sense of calm. So, while the tryptophan might be a minor player, the magnesium present when drinking warm milk could promote relaxation.

For some folks, consuming dairy products can cause digestive discomfort. If you're in this cohort, you'll want to find an alternative to warm milk when trying to get your Vitamin D or good quality sleep.

Drinking Hot Chocolate Before Bed - One Potential Downside

Here's where things get a little tricky. Chocolate contains caffeine, a stimulant. Caffeine is not always the best to have in a drink before bedtime. So, while the warmth and comfort of hot chocolate might be relaxing, the caffeine could be working against you, and even disrupt sleep.

If you're particularly sensitive to caffeine, drinking hot chocolate before bed could impact your sleep patterns and sleep quality. You should probably also avoid energy drinks and other beverages with high caffeine content before bedtime.

You could always opt for a warm cup of chamomile tea, peppermint tea, or valerian root. And if milk doesn't do your body dirty, you could go with golden milk - it's made with turmeric which has anti-inflammatory effects on the body and may promote relaxation.

Bonus: What’s the Difference Between Hot Chocolate and Hot Cocoa?

While the exact amount of caffeine varies in any cocoa mix, most people are able to drink a cup of hot chocolate or cocoa before bedtime and not notice any spike in energy levels. In other words, it's unlikely to prevent good sleep for a majority of folks.

Is Sugar a Sweet Saboteur?

Many hot chocolate and cocoa mixes are loaded with sugar. And while a little sweetness can be comforting, too much sugar before bed can be disruptive to sleep. 

Sugar can cause blood sugar spikes and crashes, which can lead to difficulty falling asleep. It's definitely not ideal for those with sleep disorders.

Luckily, some cocoa powders contain little to no sugar, which is generally better for the body and can help avoid weight gain as well.

Hot Cocoa or Hot Chocolate (and Why It Matters)

Since we’re on the subject of cocoa powders, let’s take a minute to revisit something we said earlier. While we may use these terms interchangeably, when pressed to define the difference between hot chocolate and hot cocoa, it’s important to note some technical distinctions. 

While many people will call hot cocoa hot chocolate, the generally agreed-upon difference is that hot chocolate is made with melted chocolate while hot cocoa typically uses cocoa powder. 

Cocoa powder has less caffeine and sugar than chocolate, making it a potentially better choice for sleep. So, if you're concerned about caffeine and sugar intake, hot cocoa might be the slightly more sleep-friendly drink.

Setting the Stage to Fall Asleep

Poor sleep quality, or not enough sleep, can negatively affect our mood, cognitive function, and immune system. It's also linked to high blood pressure. Can a drink make a difference?

Regardless of whether you choose hot chocolate or hot cocoa, the way you consume it can make a big difference. 

Creating a mindful bedtime ritual can be beneficial for sleep. Take the time to truly savor your warm drink, without distractions. Put away your phone and focus on the warmth, the comforting aroma, and the taste. 

This mindful approach can help signal to your body that it's time to wind down.

Options that Optimize the Cocoa for Calm 

If you’re hoping for a truly sleep-enhancing hot cocoa, there are mixes made for just that occasion. 

Mindful Evening Cocoa Mix isn't your average cocoa. It's specially formulated with sleep-promoting ingredients like melatonin, L-theanine, and GABA. 

Melatonin, as mentioned earlier, is a hormone that regulates sleep-wake cycles. L-theanine is an amino acid that promotes relaxation without drowsiness. GABA is a neurotransmitter that helps calm the nervous system. 

Simply mix a serving of Mindful Evening Cocoa Mix into your warm liquid of choice (milk, almond milk, or even just hot water), then sip until you drift off to dreamland. It's a delicious and mindful way to prepare for a great night's sleep.

Since it’s made with organic stevia instead of sugar, you’ll save yourself from any sugar rush right before bed. It tastes sweet without taking it too far. Consider it the Goldilocks of cocoas when it comes to finding what’s just right before bedtime.

Finding What Works for You

Sleep is one of the essential ingredients for a healthy body and mind. Maintaining good health and an overall diet that provides your body what it needs. If a hot drink before bedtime helps you achieve your wellness goals, well, that's a great thing!

Ultimately, whether drinking hot chocolate (hot cocoa) helps you fall asleep depends on a variety of factors, including your individual sensitivity to caffeine and sugar, the specific ingredients in your drink, and your bedtime routine. 

Undoubtedly, if you select something like our Mindful Evening Cocoa Mix that has 3 grams of Melatonin, that will nudge the nighttime feels a little further. 

If you find that a warm, chocolatey beverage helps you relax and unwind, then by all means, enjoy it! Just be mindful of the caffeine and sugar content, and consider incorporating other sleep-promoting practices into your routine. 

And if you're looking for a more targeted approach to sleep, our Organic Skinny Hot Cocoa Blend might be just the thing to add to your nightly ritual. Sweet dreams!

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Mindful Nutrition is a veteran-owned company with a passion for health and mental wellness. We use natural ingredients to support both body and mind, including melatonin, GABA, ashwagandha, and L-Theanine. Our hot cocoa blends are vegan, non-GMO, and plant-based, designed to promote relaxation, calmness, and better sleep. We utilize third-party testing on all products to ensure purity, quality, and safety. To stay connected and learn more, follow us on Facebook, Instagram, and LinkedIn.