The caffeine, theobromine and sugar contained in cocoa can delay falling asleep. Our expert explains how to enjoy chocolate without harming your nights.
Chocolate: a pleasure that hides stimulants
Often perceived as a simple pleasure food, chocolate has a complex chemical composition, capable of directly influencing our sleep. “Some of its molecules can disrupt falling asleep or the quality of rest.explains Orlane Fagnoni.
Chocolate contains several compounds with a stimulating effect:
- Caffeine, particularly present in dark chocolate;
- Theobromine, a natural stimulant from cocoa;
- Phenylethylamines;
- Sugars and fats, especially cocoa butter.
“The more cocoa the chocolate contains, the more caffeine and theobromines it contains. These are the molecules that will have an impact on the quality of sleep.”insists the dietitian.
Caffeine, theobromine and sugar: a trio that stimulates at the wrong time
These compounds act as stimulants and can delay falling asleep:
Caffeine, already known for its role as a central nervous system stimulant, can cause lighter sleep, falling asleep later, or waking up at night when consumed too late in the day. “The effects will be later falling asleep, lighter sleep, perhaps even nighttime awakenings.”details Orlane Fagnoni.
Theobromine, less known to the general public, is no less powerful. “Very stimulating, like caffeine. It can increase heart rate, mental arousal, alertness and remains active several hours after ingestion.adds the expert.
Sugar, present in varying quantities depending on the type of chocolate, completes this trio. “Excess sugar can cause a blood sugar spike, followed by a drop. And it can also disrupt sleep stability.”specifies Orlane Fagnoni.
When to enjoy chocolate so as not to harm your night
So, when is the ideal time to enjoy your favorite sweet treat? The dietitian recommends respecting an interval of several hours before bedtime. “We will try to avoid chocolate between 4 and 6 hours before bedtime.she explains.
For a person who goes to bed around 10:30 p.m., the cutoff time therefore corresponds to 4 p.m. The expert therefore suggests favoring a snack or possibly dessert after lunch.
Quantity and type of chocolate: moderation as the golden rule
The amount and type of chocolate consumed also plays a role. “The quantity to limit yourself to will be 1 to 2 squares maximum of 70% dark chocolate or more.advises Orlane Fagnoni. Milk chocolates, much sweeter and less nutritionally interesting, should be avoided in the evening, even if their caffeine content is lower.
By respecting these recommendations, it is possible to enjoy the pleasure of chocolate without compromising the quality of your sleep, and to establish a balance between taste pleasure and nighttime recovery.