Hot Cocoa Before Bed: Does Hot Chocolate Help You Sleep?

A man holding a cup of hot chocolate, sitting on a bed.

Has good sleep been eluding you? If so, you're not alone.


More than 1/3 of adults sleep less than 7 hours per night, according to the Sleep Foundation(1). These statistics are concerning, considering experts recommend at least 7 hours of shuteye every night for good health and well-being.


Many solutions to poor sleep quality are available, from cutting-edge sleep accessories to supplements to medical treatments. But what if one answer to better sleep is as simple as enjoying a cup of hot chocolate or cocoa before bedtime?


This article discusses the potential benefits of drinking hot chocolate for sleep and its drawbacks. It'll also provide expert tips on incorporating this warm beverage as a relaxing and delicious addition to your pre-bedtime rituals.

Key Takeaways

  • Hot chocolate aids sleep because it contains tryptophan and magnesium, which help with sleep and relaxation.

  • Hot chocolate's warmth, aroma, and psychological associations with comfort collectively improve sleep quality.

  • You might experience sleep disruptions if you use too much sugar in your hot chocolate or are caffeine-sensitive.

Table of Contents

Does Hot Chocolate or Hot Cocoa Help You Sleep?

Limited research shows a direct link between hot chocolate or cocoa and sleep. A study published in the National Library of Medicine showed that natural cocoa may help regulate sleep-wake cycles disrupted by stress(2). While promising, the study was conducted on mice and may not apply to humans.


This lack of research doesn't mean consuming hot chocolate won't help your shuteye. Cocoa and milk contain tryptophan, an amino acid that helps your body produce serotonin and melatonin, hormones that help with mood and sleep regulation.


Cocoa is also a rich source of magnesium. The benefits of magnesium include muscle relaxation, lower stress levels, and a steady heart rate. These are known to improve sleep quality. Like tryptophan, magnesium also helps your body produce melatonin.

What Is the Difference Between Hot Chocolate and Hot Cocoa?

A saucepan over a stove containing whole chocolate and milk and a spoon containing cocoa powder over a mug of milk.

The terms are often used interchangeably, but hot chocolate and cocoa have some differences.


Hot chocolate consists of melting whole chocolate into milk or cream. Meanwhile, cocoa is a powder mixed with warm milk (or water) and sugar. The powder is a dried, ground version of chocolate solids minus the cocoa butter.


Hot chocolate is richer and creamier as it contains cocoa butter and solids. The chocolate flavor is more intense than cocoa's and contains more caffeine.


On the other hand, cocoa has a thinner consistency and typically contains more sugar and carbohydrates.

Why Does Hot Cocoa or Chocolate Help You Sleep?

Now that you know the basics, let's discuss why hot chocolate or cocoa may help you fall asleep.

Both Milk and Cocoa Contain Tryptophan

Tryptophan is a sleep-promoting ingredient in hot cocoa and milk. Here's how it works in the context of sleep:


Your body uses tryptophan to produce serotonin, which converts into melatonin (the sleep hormone). Melatonin signals your body that it's time to wind down, regulating your circadian rhythm and leading to a natural sleep cycle. Serotonin is a mood stabilizer that helps you relax for good-quality sleep.


Research also shows that tryptophan decreases the time it takes to fall asleep. According to a study published in Science Direct, it also increases sleep times and reduces nighttime awakenings(3).


Dairy products like milk contain more tryptophan than cocoa. Use milk instead of water in your hot chocolate for a stronger sleep-promoting effect.

The Warmth Is Soothing

Hot drinks, including chocolate, are soothing due to their warmth.


Your body tends to relax and destress in response to warmth. One study published in the National Library of Medicine suggests that a warm drink can activate thermosensors in the body(4). These trigger the parasympathetic nervous system, which is responsible for relaxation and stress relief.


Another study in the National Library of Medicine found that holding a hot drink is comforting. A brain region known as the insula processes physical temperature and interpersonal warmth. Tangible warmth might subconsciously lead to feelings of trust(5).


Drinking hot chocolate increases core body temperature temporarily. You feel sleepy and relaxed as your body works to cool down. This effect mimics the body's natural cooling process at night when your sleep-wake cycle signals the body to get ready for bed by lowering its temperature.

It’s Considered a Relaxing Beverage

Drinking hot chocolate is relaxing for the physiological reasons mentioned above, but there's also something psychological at play here.


You typically associate hot chocolate with relaxation and comfort. It isn't the drink of choice to boost energy levels. You usually sip on it in the comfort of your bedroom, kitchen or a cozy cafe to unwind.

The Smell Also Plays a Part

Have you ever felt soothed by the comforting aroma of hot chocolate? While the scent doesn't have a sedative effect, it can evoke feelings of nostalgia and promote relaxation. (Doesn't the aroma of hot chocolate on chilly nights bring back childhood memories?)


The Guardian reported that Neil G. Martin, Director of the Human Olfaction Laboratory at Middlesex University, found that some scents, including chocolate, may reduce stress and promote relaxation(6). This effect is caused by the olfactory system's connection to the brain's limbic system, which processes and regulates emotions and memories.

Will the Sugar in Hot Chocolate Disrupt Your Sleep?

Now, let's move on to a potential drawback of drinking hot chocolate before bed. Due to its sugar content, this beverage may disrupt your shuteye. Sugar affects sleep in terms of quality and quantity.


The Medical Associates of Northwest Arkansas says consuming too much sugar leads to sleep disturbances. It can cause blood sugar levels to spike, followed by crashes. These blood glucose fluctuations interfere with sleep, causing you to wake up frequently(7). Also, sugar crashes trigger the release of adrenaline, which keeps you up at night.


Excessive sugar intake also interferes with hormonal balance, including the sleep-regulating hormones serotonin, melatonin and cortisol. The Sleep Doctor says this imbalance decreases slow-wave sleep, the most restorative sleep stage(8).


Too much sugar might also lead to sleep disorders. A study published in the National Library of Medicine suggests excessive sugar intake causes unhealthy weight gain. Obesity is linked to sleep apnea, a disorder characterized by breathing pauses, which cause you to wake up often(9).


We recommend adding less sugar to your hot chocolate and using unsweetened cocoa powder or dark chocolate with a 70% cocoa content.

Will the Caffeine in Hot Chocolate or Cocoa Disrupt Your Sleep?

Another downside of drinking a cup of hot chocolate before bed is it contains caffeine, a known sleep disruptor.


Caffeine interferes with sleep because it binds to the adenosine receptors in your brain. Adenosine is a neurotransmitter that gradually builds up, slowing nerve cell activity and making you tired as the day progresses. Caffeine blocks adenosine absorption, hindering its sleep-promoting effect.


According to WebMD, a cup of hot chocolate can contain up to 10mg of caffeine(10). Meanwhile, according to the USDA, a cup made using unsweetened cocoa powder may contain up to 25mg of caffeine, with a content of 12.4mg per tablespoon(11). These amounts vary according to brand, but 1 cup of hot chocolate typically won't harm your sleep unless you have caffeine sensitivity.


Those with caffeine sensitivity may experience heightened effects, even if it's from cocoa's low content. Symptoms include feeling jittery, a faster heart rate, anxiety and disrupted sleep.


First, experiment with hot chocolate or cocoa to see if it negatively impacts sleep. If you have caffeine sensitivity, choose a brand with low caffeine content or switch to caffeine-free alternatives.

Non-Caffeinated Alternatives to Hot Chocolate Before Bed

Non-caffeine alternatives from left: warm milk in a mug, a pitcher of tart cherry juice, ashwagandha root, moon milk, chamomile tea, valerian root and golden milk.

You have a few options if you have caffeine sensitivity, a chocolate allergy, or don't enjoy the taste of chocolate:


  • Drinking warm milk before bed can help you wind down because it's a source of tryptophan.

  • Tart cherry juice is rich in melatonin and tryptophan, making it an ideal pre-bedtime beverage.

  • Boil ashwagandha roots or powder in water to make tea. Ashwagandha is used in Ayurvedic traditional medicine to promote sleep and reduce stress and anxiety.

  • Moon milk is a comforting beverage made by boiling milk and ashwagandha powder. Anecdotal evidence suggests it’s good for sleep.

  • Many people swear by chamomile tea for its calming properties. It's one of the most effective herbal teas for sleep.

  • Valerian root promotes better sleep quality and reduces anxiety. Boil it in hot water and serve as tea.

  • Golden milk derives its warm yellow color from turmeric, indirectly improving sleep by fighting inflammation.


These caffeine-free alternatives are generally safe and may help with sleep and relaxation. However, effects vary. Consult your healthcare provider if you have an existing medical condition or are taking medications first.

How to Add Hot Cocoa or Hot Chocolate to Your Wind-Down Routine

A consistent pre-bedtime routine is vital to good sleep hygiene. It helps you unwind and signals your brain and body that it's time for bed. Hot chocolate or cocoa makes your regimen even more relaxing.


Here are tips when adding it to your sleep rituals:


  1. Determine what works best for your sleep: Hot chocolate or cocoa? Consider caffeine sensitivity and your texture and taste preferences.

  2. Drink hot chocolate or cocoa at least 30 minutes before bedtime to prevent digestive discomfort and frequent bathroom trips from messing with your sleep quality.

  3. Pair this beverage with other relaxing activities, like keeping a sleep journal, taking a warm bath, gentle stretching, and listening to sleep music.


Want to make hot chocolate even more potent for sleep? Add milk to your beverage and reduce the sugar. You can also try adding ashwagandha powder or nutmeg, which has sedating properties.

Conclusion: Will Warm Milk Send You to Dreamland?

So, does hot chocolate help you sleep? Yes, but the effects vary among individuals. Let’s summarize the physiological and psychological reasons:


  • It contains some tryptophan and magnesium, essential ingredients that promote sleep.

  • Its warmth helps your body wind down for bed.

  • You associate it with relaxation.

  • The smell is soothing, evoking comfort and nostalgia.


Hot chocolate's sugar and caffeine content can harm sleep quality. Try drinks like chamomile tea, moon milk, or tart cherry juice if caffeine-sensitive.


We'd love to know if a warm cup of chocolate or cocoa helps you get a good night's rest. Let us know by commenting below.

Sources:  

(1) “100+ Sleep Statistics.” Sleep Foundation, www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics. Accessed 10 February 2025.

(2) “Dietary natural cocoa ameliorates disrupted circadian rhythms in locomotor activity and sleep-wake cycles in mice with chronic sleep disorders caused by psychophysiological stress.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32247223/. Accessed 10 February 2025.

(3) “Chapter 1 - Tryptophan and its role in sleep and mood.” Science Direct, www.sciencedirect.com/science/article/abs/pii/B9780443155895000013. Accessed 10 February 2025.

(4) “Effects of hot tea, coffee and water ingestion on physiological responses and mood: the role of caffeine, water and beverage type.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/9399380/. Accessed 10 February 2025.

(5)  “Experiencing Physical Warmth Promotes Interpersonal Warmth.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC2737341/. Accessed 10 February 2025.

(6) “Happy Easter.” The Guardian, www.theguardian.com/education/2010/mar/30/chocolate-relaxation-scent-studies. Accessed 10 February 2025.

(7) “Sugar and Sleep.” Medical Associates of Northwest Arkansas, mana.md/sugar-and-sleep/. Accessed 10 February 2025.

(8) “How Does Sugar Affect Sleep?” Sleep Doctor, sleepdoctor.com/nutrition/how-sugar-affects-sleep. Accessed 10 February 2025.

(9) “Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC8848117/. Accessed 10 February 2025.

(10) “Cocoa - Uses, Side Effects, and More.” WebMD, www.webmd.com/vitamins/ai/ingredientmono-812/cocoa. Accessed 10 February 2025.

(11) “Cocoa, dry powder, unsweetened.” USDA, fdc.nal.usda.gov/food-details/169593/nutrients. Accessed 10 February 2025.


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