Does drinking cocoa cause insomnia?

While cocoa is known as a nutritious drink, many people wonder: “Does drinking cocoa cause insomnia?” The answer is not entirely simple, as the impact of cocoa on sleep depends on how you consume it. Let’s explore the details in the following article.

The ingredients in cocoa and their effects on sleep

Cocoa contains several compounds that can affect sleep, both positively and negatively.

Caffeine in cocoa

Cocoa contains caffeine, a stimulant. Although the caffeine content in cocoa is much lower than in coffee, it can still affect sleep if consumed in excess. A typical cup of cocoa contains about 12–40 mg of caffeine, compared to 95 mg in a cup of coffee.

Theobromine – another stimulating compound

Theobromine in cocoa can increase heart rate and cause alertness. However, compared to caffeine, theobromine has a milder stimulating effect, reducing the risk of causing insomnia.

Sleep-supporting factors in cocoa

Cocoa contains magnesium, a mineral that helps relax muscles and reduce stress. Additionally, the tryptophan in cocoa is converted into serotonin, which may help improve sleep quality.

Does drinking cocoa cause insomnia?

Whether cocoa causes insomnia depends on how you use it. If you drink a small amount of cocoa before bed, many people feel relaxed due to the effects of magnesium and tryptophan.

Magnesium and tryptophan in cocoa help relax the body, reduce stress, and support sleep, especially when consumed in moderation. However, individuals who are sensitive to caffeine or theobromine may have difficulty falling asleep.

People who are sensitive to caffeine or have sleep problems should limit their cocoa consumption in the evening, as the caffeine in cocoa may disrupt sleep cycles.

How to drink cocoa without causing insomnia

• The ideal time to drink cocoa without affecting sleep: Drink cocoa at least 2–3 hours before bedtime to allow the body enough time to metabolize the caffeine and theobromine. This helps reduce the risk of affecting sleep.
• Choose the right type of cocoa: Prefer pure cocoa powder, without added sugar or artificial flavorings, to maximize health benefits without negatively impacting sleep.
• Control portions: A small cup of cocoa (150–200 ml) is enough to relax without overstimulating the nervous system.

“Does cocoa cause insomnia?” The answer is: Cocoa can cause insomnia if consumed incorrectly or in excess. However, with its low caffeine content and sleep-supporting compounds like magnesium and tryptophan, cocoa can become an ideal drink to relax before bed if you control the dosage and timing. Choose pure cocoa and avoid drinking it right before bed to ensure a good night’s sleep.

References:

• https://www.health.com/healthy-late-night-snacks-8622077
• https://www.webmd.com/diet/health-benefits-cocoa-powder
• https://www.webmd.com/diet/health-benefits-dark-chocolate
• https://www.healthline.com/health-news/cocoa-extract-may-help-reduce-risk-of-cognitive-decline-in-older-adults

Read more:

• Reasons for insomnia at night?