Can Chocolate Before Bed Really Help You Sleep Better? How to Try Night Chocolate
Today, quality sleep is emphasized for personal health management and improved work performance. However, for busy professionals, the honest truth is, "I want to start something to get a good night's sleep, but anything too difficult is a no-go..."
Amidst this, "night chocolate" has become a popular topic on TV and social media as an easy way to improve sleep quality. Apparently, eating chocolate before bed can help you sleep soundly.
In this article, we will introduce the effects and precautions of night chocolate, as well as other ingredients with sleep-promoting effects besides chocolate.
What exactly is night chocolate?
The sleep-boosting effects of night chocolate
Night chocolate refers to the habit of eating chocolate before bed.
It aims to use the ingredients in chocolate to help you sleep soundly at night and wake up refreshed in the morning.
According to research by major confectionery manufacturer Glico, over 90% of people who practice night chocolate report experiencing improved sleep. A large majority of people feel their sleep quality has improved, citing comments like, "I can relax and sleep comfortably," "I feel like I slept soundly," and "I wake up refreshed."
Its origins are in 1950s America! A hospitality tradition at luxury hotels
Luxury hotels in Europe and America have a custom of placing chocolates on the pillow to help guests relax and fall asleep.
In Japan, hotels like the five-star "The Capitol Hotel Tokyu" also practice this tradition.
Many of you may have seen chocolates on your pillow when staying at a hotel during your travels, right?
More than just sweet! Sleep-inducing ingredients in chocolate, such as GABA and magnesium
Chocolate is a popular snack and dessert, but did you know that it actually contains many ingredients that are beneficial for sleep?
GABA helps alleviate anxiety and promotes relaxation
Cacao, the raw material for chocolate, is rich in GABA (gamma-aminobutyric acid). This ingredient has been found to relax the mind and improve sleep quality.
Confectionery manufacturer Glico has focused on GABA's relaxing effects and sells chocolates with a higher GABA content than usual. If you want to experience the maximum effects of GABA, why not give it a try?
Magnesium regulates the body clock, leading to refreshed awakenings
Similar to GABA, another abundant sleep-promoting ingredient in chocolate is magnesium.
Magnesium has effects such as stabilizing the mind and promoting smooth sleep induction, and it has been found that a deficiency can increase the risk of insomnia, anxiety, and depression.
Furthermore, research by the University of Edinburgh in the UK indicates that magnesium plays a role in regulating the body clock, making it easier to wake up and go to bed at regular times.
Chocolate is a delicious and easy way to consume magnesium, which offers various sleep-promoting benefits.
Recommended ways to practice night chocolate: When and how much?
Is it okay to eat it after brushing your teeth?
Night chocolate is popular for its ability to easily improve sleep quality, but there are a few things to keep in mind when incorporating it into your routine.
Caution 1: 1-3 pieces is best!
Eating too much can be counterproductive due to caffeine and lead to weight gain...
Chocolate is something that people with a sweet tooth tend to overeat. However, even if it has sleep-promoting effects, eating too much before bed can actually hinder your sleep.
Sweet chocolates contain a lot of sugar and a small amount of caffeine. Therefore, eating too much before bed can make it difficult to fall asleep.
Additionally, chocolate contains a lot of sugar and fat, so eating too much can lead to weight gain.
To prevent excessive sugar and fat intake while maximizing the sleep-promoting effects of chocolate, limit your intake to two or three pieces at most.
Caution 2: It's best to eat it before brushing your teeth, not immediately before bed.
When eating sweets before bed, you should be careful about cavities.
During sleep, the amount of saliva in the mouth decreases, making it easier for cavity-causing bacteria to proliferate. Since cavity-causing bacteria prefer sugar, if you go to bed without brushing your teeth after eating chocolate, the cavity-causing bacteria will rapidly multiply while you sleep.
To prevent cavities and periodontal disease, always brush your teeth after eating night chocolate before going to sleep.
Caution 3: Choose types of chocolate with high sleep-promoting effects
Sleep-promoting ingredients like GABA and magnesium are found in all chocolates made from cacao, so most types of chocolate can be expected to have an effect. Nevertheless, if you're going to incorporate night chocolate into your routine, you'll want to choose chocolate with high sleep-promoting effects.
With that in mind, we've gathered some of the best sleep-promoting chocolates recommended for night chocolate.
Other recommended foods before bed! Sleep-friendly foods you can try tonight
The appeal of night chocolate is that it's incredibly easy to start. However, chocolate isn't the only food that can help you sleep better when eaten before bed.
Sleep-friendly food 1: Honey
Honey is rich in tryptophan, which promotes melatonin production. Licking a teaspoon before bed can help you sleep more deeply. It also helps maintain normal blood sugar levels during sleep, preventing you from waking up due to hunger.
Sleep-friendly food 2: Chamomile tea
Chamomile tea has powerful antioxidant properties and can help alleviate stress and insomnia. It also contains no caffeine, making it perfect for a pre-sleep drink.
Sleep-friendly food 3: Kiwi fruit
Kiwifruit is rich in antioxidants and serotonin, ingredients that help stabilize the mind. Research has shown that eating 1-2 kiwis an hour before bed can shorten the time it takes to fall asleep by 42%.
Summary
Night chocolate offers the benefit of improved sleep simply by enjoying delicious chocolate in the evening. However, chocolate isn't the only food that can enhance your sleep quality. Why not incorporate sleep-friendly foods that suit you into your bedtime routine?
