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The Nighttime Snack That Could Be Ruining Your Sleep
Just a bar of this American favourite is enough to keep you awake.
Julia Musto in New York Thursday 22 January 2026 23:24 GMT
Science Behind Drinking Hot Chocolate and Warm Drinks
Many people experience cravings for a snack or dessert before heading to sleep, with nutritional experts explaining this phenomenon often stems from blood sugar crashes following earlier dinners. However, indulging in chocolate—a beloved and seemingly relaxing sweet treat across America—during evening hours may carry unintended and unhealthy consequences for your rest.
"Consuming chocolate right before sleep can in fact contribute to poor sleep quality," warned registered dietitian Lena Bakovic in an interview with Tom’s Guide. This issue proves particularly problematic given that most American adults already fail to obtain the recommended amount of sleep necessary for optimal functioning. Federal health officials consistently advise achieving at least seven hours of nightly shut-eye to prevent chronic diseases and support overall wellbeing.
Surprise! You’re Buzzed
The primary culprit? Most chocolate contains caffeine—the same potent stimulant found in your morning cup of coffee. According to the National Institutes of Health, caffeine disrupts sleep by blocking adenosine, the brain chemical responsible for signalling end-of-day sleepiness, thereby preventing you from feeling drowsy.
While dark chocolate is often praised for being less sugary and beneficial for heart health, it ironically contains the highest caffeine levels among chocolate varieties. This occurs because dark chocolate has greater cacao content, where caffeine naturally originates. Additionally, it contains theobromine, another less potent stimulant.
"In general, a 3.5-ounce bar of dark chocolate can include 50 to 150 milligrams of caffeine," chocolatier Liron Gal explained to Real Simple. To put this into perspective, a regular cup of coffee contains approximately 95 milligrams of caffeine, which can sustain alertness for hours. The U.S. Food and Drug Administration notes that adults can safely consume up to 400 milligrams of caffeine daily, but timing is crucial for sleep quality.
Knock Out
So, what alternatives exist for those seeking a bedtime snack without sleep disruption? White chocolate typically lacks caffeine because it doesn't contain the same cocoa solids present in other chocolate types.
"Caffeine is found in the cocoa solids, which are absent in white chocolate. Since white chocolate is made only from cocoa butter, it lacks the components that contain caffeine," elaborated Austrian chocolate-maker Zotter Chocolate. Despite this advantage, only 11 percent of Americans name white chocolate as their favourite according to a YouGov poll, indicating limited popularity.
For those seeking different options, consider these sleep-friendly alternatives:
- A spoonful of peanut butter for sustained protein
- A piece of fresh fruit to satisfy sweet cravings naturally
- A cup of Greek yogurt providing calcium and probiotics
- Melatonin-rich cherry juice combined with a handful of walnuts
Melatonin, known as the sleep hormone, actively promotes drowsiness and helps regulate sleep cycles. These nutritious options can deliver essential proteins and nutrients while gently encouraging your body to transition into restful sleep, making them superior choices for evening consumption compared to caffeine-containing chocolates.
