Are there any chocolate lovers out there? Personally, I am picky with my chocolate and am purely a Ferrero Rocher fan. I used to eat 2 Ferrero Rochers everyday after dinner. Now, I opt for a Ferrero Rocher milkshake once a weekâwhich is actually not any more nutritious since I am basically drinking 6 Ferrero Rochers blended with coffee ice cream and milk.Â
Recently, I have began to noticed how the later I drank the milkshake in the day, the more difficult it is to fall asleep. That led me to do some research about the effects of chocolate on sleep.Â
Caffeine
Chocolate contains caffeine. This is the same stimulant that is in coffee to increase alertness and keep us awake. Although not as high in caffeine as coffee, chocolate can still cause sleep difficultiesâespecially when consumed near bedtime. When chocolate is eaten, the nervous system is putting effort into processing the caffeine, sugar, and fat present in the chocolate. This means that the body is not in its ârest and digestâ mode as it should when we are sleeping. Caffeine can also lead to excessive sweating in some individuals. This is because the stimulant effect can increase activities in the sympathetic nervous system, the system responsible for the âfight or flightâ response. Furthermore, caffeine is a diuretic, meaning that it can help the body get rid of excess sodium and water. Although this may sound great, it also means more frequent urination in order to get rid of the excess sodium and waterâand more frequent urination means more times getting out of bed to use the bathroom.Â
Theobromine
Theobromine is a compound found in chocolate that can cause increased heart rates and restlessness. This compound is also what gives chocolate its bitter taste. Therefore, the darker the chocolate, the more theobromine it contains. On the other hand, chocolate that contains sugar is not any better as sugar is an inflammatory food. This causes the body to produce inflammatory response, and an inflammatory response at night can lead to decreased sleep quality. In addition, Theobromine is also considered a diuretic. That in addition to caffeine only means more bathroom visits throughout the night.Â
Acid Reflux and Heartburn
One of the effects of chocolate that not many people know about is that it can cause acid reflux and heartburn. Chocolate can decrease the pressure of the lower esophageal sphincter, the valve that keeps food and acid in the stomach. As a result, stomach acid can enter the esophagus and cause heartburn. The problem is worse when we are lying down because the stomach and throat are at the same level.Â
A general rule of thumb is to not eat anything within three hours before bed and to not consume chocolate or anything that contains caffeine after 6pm. Imagine the number of hours I was lying in bed after drinking my Ferrero Rocher milkshake at 8pm. So lesson learnt everyone! That doesnât stop me from drinking it during other times of the day though. Chocolate has several great benefits, so consider starting the day with chocolate instead of ending the night with it.Â
References:
Flinn, A. (2021). Eating chocolate before bed is a bad ideaâHereâs why. Well and Good. https://www.wellandgood.com/chocolate-before-bed/
Osnato, J. (2023). How bad is it really to eat chocolate before bed? Live Strong. https://www.livestrong.com/article/13776190-eating-chocolate-before-bed/
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