Is Drinking Hot Chocolate Before Bed Good for You?

There’s something extremely comforting about enjoying a steaming mug of hot chocolate before bed. It’s a ritual for many, conjuring up memories of cosy nights and a sense of calm. But is it actually good for you? Does it help you sleep, or could it be doing more harm than good? Let’s break it down so you can decide whether this bedtime treat deserves a place in your nightly pre-bed routine.

Potential benefits of hot chocolate before bed

As you’d expect, there are a number of benefits to enjoying a warm mug of cocoa as a bedtime beverage. Here are some of the main pros to note:

1. Relaxation and comfort

Drinking hot chocolate could become a soothing bedtime ritual. The warmth of the drink helps to relax your body, while the act of sipping slowly gives your mind time to unwind. It’s less about the drink itself and more about creating a moment of calm, which is great for promoting sleep.

2. Magnesium in cocoa

Cocoa contains a small amount of magnesium, a mineral known for its calming properties. Magnesium helps relax muscles and can play a role in regulating sleep. However, the amount in a typical mug of hot chocolate isn’t particularly high, so it’s more of a bonus than a primary benefit.

3. Psychological associations

For many, the smell and taste of hot chocolate trigger feelings of nostalgia and comfort. These associations can help put you in a positive, relaxed state, which is super important for a good night’s sleep.

Potential downsides of hot chocolate before bed

And as with all things that are positive, there are also some negatives to consider before adding a mug of hot chocolate into your bedtime routine. Here they are:

1. Caffeine content

While not as caffeinated as coffee, cocoa does naturally contain some caffeine. For most people, this small amount (around 10-12mg per mug) won’t be enough to disrupt sleep, but if you’re particularly sensitive to caffeine, it might have a subtle effect.

2. Sugar levels

Many hot chocolates are loaded with sugar, especially the instant varieties. A sugary drink before bed can cause a spike in your blood sugar, followed by a crash that might disrupt your sleep cycles.

3. Dairy considerations

If you make your hot chocolate with milk, it could go either way. On one hand, warm milk contains tryptophan, an amino acid that can aid sleep. On the other hand, if you’re lactose intolerant or sensitive to dairy, this could cause discomfort or bloating at bedtime.

Our sleep expert, Dr Sophie Bostock, says “Research suggests that high fat or high sugar foods before bed are more likely to be associated with broken sleep than snacks high in protein or fibre. Eating late at night can also delay the body clock, and make it harder to wake up in the morning.”

Tips for a sleep-friendly hot chocolate

If you want to enjoy hot chocolate before bed without the potential downsides, here are a few top tips to prevent it from negatively impacting your sleep:

1. Choose unsweetened cocoa powder

Instead of sugary instant hot chocolate, go for pure cocoa powder and sweeten it yourself with a natural option like honey or a sugar alternative.

2. Use a non-dairy milk

If dairy doesn’t sit well with you, swap cow’s milk for oat, almond, or another plant-based milk. These options are gentle on the stomach and can still make your drink creamy.

3. Add some relaxing ingredients

Consider adding a pinch of cinnamon or nutmeg for a warming flavour boost. Some people even stir in a drop of vanilla extract or a tiny bit of lavender for added relaxation.

4. Keep it light

Don’t go overboard with portions. A small mug is enough to enjoy the benefits without overloading on calories or sugar.

The verdict: is it good for you?

Drinking hot chocolate before bed can doesn’t have to disrupt your sleepbut it largely depends on how you make it and your individual needs. A well-prepared hot chocolate with minimal sugar and a focus on relaxation can be a lovely addition to your bedtime routine. But, if you’re sensitive to caffeine, prone to sugar crashes, or already consuming a lot of sweet treats, it might not be the best choice every night.

Dr Sophie says “We’re all different. if you’re not sure whether hot chocolate is interfering with your sleep, do a little experiment. Keep a sleep diary for two weeks and compare several nights with it and without it. Have you noticed an impact on your sleep? Do you feel any different the next day?”

Ultimately, hot chocolate isn’t a miracle sleep aid, but it’s a comforting and enjoyable ritual for many. Just enjoy it in moderation, and you’re unlikely to go wrong. Now, where’s that favourite mug of yours?