Experts reveal how to eat “chocolate” to get the most benefits, reduce stress, help with sleep.
Nutrition experts reveal how to eat “chocolate” to get the most benefits, reduce stress, help with sleep
If you’re a chocolate or candy lover but still want to get a good night’s sleep, good news is that there’s a snack that’s not only delicious but also helps you sleep better: dark chocolate.
Why does dark chocolate help you sleep better?
Many people avoid chocolate before bed because they are concerned about the sugar and caffeine that can keep the body awake. However, when eaten properly, dark chocolate can actually be beneficial for sleep because it is high in magnesium, which helps the body relax and fall asleep more easily. There are many studies that confirm this.
How does the magnesium in dark chocolate help with sleep?
According to nutrition experts at Motion Nutrition (UK) , one piece of dark chocolate contains around 64 milligrams of magnesium , or 21-24% of the recommended daily intake, which helps promote sleep in four key areas:
- Reduces stress: Magnesium helps reduce levels of cortisol (the stress hormone), a major cause of insomnia.
- Stimulates Melatonin Production: The hormone melatonin helps regulate the sleep cycle, allowing the body to enter sleep mode faster.
- Relaxes the nervous system: Magnesium stimulates the neurotransmitter GABA, which has a calming effect on the brain, reduces nerve cell activity, and helps the เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง body enter a relaxed state.
- Reduces muscle tension: Magnesium reduces the stimulation of the nervous system and muscles, making the body less tense and allowing for deeper sleep.
How to Eat Dark Chocolate for Better Sleep
While dark chocolate has its benefits, eating too much of it can be harmful to your health, says Adam Hutchin, a nutrition expert at Motion Nutrition.
- Choose dark chocolate that contains at least 70% cocoa, as it is high in magnesium and low in sugar.
- Take in moderation, approximately 10 – 20 grams (1 – 2 small pieces) before bedtime, but do not eat immediately and go to sleep.
- Avoid milk and white chocolate, which are low in magnesium but high in sugar, and may make you more alert than sleepy.
- Chew slowly and relax while eating. Avoid eating on a full stomach to allow your body to fully absorb the benefits.
If you’re looking for a snack that will help you relax and sleep better, dark chocolate might be a delicious and healthy option for you!