Last Updated on October 9, 2022 by theworldofsleepstaff
You probably enjoy a cold glass of chocolate milk before bed like many people. But did you know that this simple pleasure may actually do your body good?
Recent studies have shown that drinking chocolate milk before bed may help improve sleep quality and quantity, and reduce stress levels. So if you’re looking for a delicious way to get a better night’s sleep, chocolate milk could be your answer!
Note: The content provides general information and should not be taken as medical advice. As always, please consult with a licensed healthcare professional before starting any new diet or supplement regimen.
Does Milk Chocolate Affect Sleep?
Chocolate milk is made by combining milk and chocolate, typically in a ratio of two parts milk to one part chocolate. This results in a rich, creamy beverage packed with nutrients like protein, calcium, and vitamins A and D.
It’s the addition of chocolate that makes chocolate milk such a special sleep aid. Chocolate contains compounds like theobromine, which is believed to help sleep. However, chocolate also contains caffeine which can have a mildly stimulating effect.
The type of chocolate milk you drink can also make a difference. Milk chocolate contains higher levels of sugar and fat than dark chocolate, which may not be the best choice if you want to improve your sleep quality. On the other hand, dark chocolate is a rich source of antioxidants and flavonoids, which have been shown to promote relaxation and reduce stress levels.
For the best results, choose dark chocolate with a high cocoa content (70% or higher). This will ensure you get the most health benefits from your chocolate milk.
Milk can also have an effect on sleep too, as we show you a little later.
How Much Chocolate Milk Should I Drink Before Bed?
There’s no need to go overboard when drinking chocolate milk before bed. A small glass (8 ounces or less) is all you need to enjoy the benefits of this delicious potential sleep aid.
If you’re concerned about the sugar content of chocolate milk, feel free to add a little honey or another natural sweetener to taste. Just be sure not to add too much, as this could have the opposite effect and make it harder to fall asleep.
The Top Benefits of Drinking Chocolate Milk Before Bed
1. Improved Sleep Quality & Quantity
Remember when your grandmother used to tell you to drink a glass of warm milk before bed? Turns out she was on to something!
These days, it is a well-known fact that drinking milk before bed can help you sleep better. This is because milk contains tryptophan, an amino acid that promotes relaxation and helps you fall asleep.
But many people don’t know chocolate milk has even more tryptophan than regular milk. So if you’re having trouble sleeping, try swapping out your bedtime glass of water for a glass of chocolate milk.
2. Enhanced Muscle Recovery
Sometimes we forget that our muscles need rest and recovery time, too!
If you work out regularly, you know that getting a good night’s sleep is essential for muscle recovery. Drinking chocolate milk before bed can help you achieve this by providing your body with the nutrients it needs to repair and rebuild muscles.
Chocolate milk is especially beneficial because it contains a good balance of carbohydrates and protein. These nutrients work together to help your muscles recover more effectively.
So if you’re looking to boost your muscle recovery, drink a glass of chocolate milk before bed.
3. Boosted Brain Power
Tryptophan isn’t just good for promoting sleep – it’s also great for your brain power.
Studies have shown that tryptophan can improve cognitive function and memory. So if you’re looking to boost your brain power, drinking chocolate milk before bed is a wise choice.
Chocolate milk is especially effective because it contains a type of sugar called lactose. Lactose has been shown to help the body absorb tryptophan more effectively.
So if you want to give your brain a little boost before bed, reach for a glass of chocolate milk instead of a cup of coffee.
4. Essential Micronutrients
Chocolate milk is also a good source of essential micronutrients, including calcium, phosphorus, and vitamin D.
These nutrients are essential for keeping your bones healthy and strong. So if you’re looking for a way to get more of these nutrients into your diet, drinking chocolate milk in the evening is a great option.
In addition, many chocolate milk is usually fortified with vitamin A, which is essential for maintaining healthy vision.
5. Improved Digestion
Did you know that drinking chocolate milk before bed can also help digestion?
It’s true! The lactose in chocolate milk can help to break down food more effectively, making it easier for your body to digest. And that in turn can help you sleep better.
So drinking this sweet treat may be a good choice if you suffer from indigestion or bloating.
6. Fuels The Body For The Next Day
Chocolate milk is a bedtime beverage that can help you refuel for the next day. The carbohydrates in chocolate milk can help replenish your glycogen stores, while the protein can help repair and rebuild your muscles.
Plus, the calcium in chocolate milk can help you sleep better by reducing muscle tension and promoting relaxation.
Many say drinking chocolate milk before bed gives them more energy the next day. So if you’re looking for a bedtime beverage to help you power through your day, chocolate milk may be a perfect choice.
7. Good Athletic Performance
Athletes who drink chocolate milk after exercise have been shown to perform better than those who don’t. Chocolate milk can help replenish your glycogen stores, repair your muscles, and reduce inflammation.
Plus, the calcium in chocolate milk can help improve your athletic performance by reducing muscle cramps and promoting proper muscle contraction.
If you’re looking for a post-workout drink to help you perform your best, chocolate milk may be a perfect choice.
8. Muscle Building
Chocolate milk is an excellent protein source, essential for muscle building. The protein in chocolate milk can help repair and rebuild your muscles after exercise.
It is simple – it provides your body with the necessary nutrients to repair and rebuild muscle tissue.
And, since chocolate milk is high in calories, it can also help you pack on muscle mass.
9. Weight Loss
And if you’re trying to lose weight, drinking chocolate milk before bed could help too – if had in small amounts.
That’s because the protein in chocolate milk can help reduce hunger and promote satiety. In other words, it can help you feel fuller for longer, and stop you from snacking.
Plus, the calcium in chocolate milk has been shown to boost weight loss. This is because calcium helps to break down fat cells and prevent them from being stored in the body.
What Are The Disadvantages Of Drinking Chocolate Milk Before Bed?
While there are many benefits to drinking chocolate milk in the evening, there are also some potential disadvantages.
1. Contains Sugar
One of the main disadvantages of drinking chocolate milk before bed is that it contains sugar. In addition, the sugar in chocolate milk can cause your blood sugar to spike, leading to energy crashes and cravings later on.
If you’re trying to cut back on sugar, drinking chocolate milk at night may not be your best choice.
2. Contains Caffeine
Another potential downside of drinking chocolate milk before bed is caffeine. Caffeine can make it difficult to fall asleep and cause you to wake up at night.
You might be better off avoiding chocolate milk before bed if you’re sensitive to caffeine.
3. Contains Fat
While the fat in chocolate milk can be beneficial, it can also be a disadvantage. The fat in chocolate milk can make you feel sluggish and cause weight gain.
The fat content in chocolate milk is also one of the main reasons it’s not recommended for people with diabetes.
4. Not Recommended For People With Diabetes
Chocolate milk is also not recommended for people with diabetes. This is because the sugar in chocolate milk can cause blood sugar spikes, which can be dangerous for people with diabetes.
In addition, the fat content in chocolate milk can also be a problem for people with diabetes.
So, if you have diabetes, you should avoid drinking chocolate milk.
5. Weight Gain
Another potential disadvantage of drinking chocolate milk at night is that it can lead to weight gain. Chocolate milk is high in calories, and it can also cause your blood sugar to spike.
Ways To Incorporate Chocolate Milk Into Your Bedtime Routine
If you want to enjoy the benefits of chocolate milk before bed, there are a few ways to incorporate it into your bedtime routine.
1: Add it to your favourite smoothie recipe
One of the easiest ways to enjoy chocolate milk is to add it to your favourite smoothie recipe. Replace the milk or water in your recipe with chocolate milk.
This will boost your smoothie’s protein, calcium, and flavour. Plus, it will make it more filling so you can sleep through the night.
2: Make a chocolate milkshake
Another great way to enjoy chocolate milk is to make a chocolate milkshake. Combine chocolate milk, ice, and favourite flavourings in a blender and blend until smooth.
You can add other ingredients like peanut butter or bananas to your shake to make it more filling and satisfying.
3: Drink a glass of chocolate milk
If you’re looking for a simple way to enjoy chocolate milk before bed, drink a glass before sleep. Just make sure it’s only a small glass.
Top Tips For Drinking Chocolate Milk Before Bed
Remember a few things to make the most out of drinking chocolate milk before bed.
Choose low-fat or non-fat chocolate milk:
One of the healthiest ways to enjoy chocolate milk is to choose a low-fat or non-fat variety. This will help you avoid the extra calories and fat that can lead to weight gain.
In addition, low-fat and non-fat chocolate milk is also lower in sugar, which is better for your blood sugar levels.
Avoid sugary toppings:
If you’re going to drink chocolate milk at night, avoid adding sugary toppings like whipped cream or chocolate syrup.
These toppings will only add extra sugar and calories to your drink, negating the benefits of drinking chocolate milk before bed.
Limit your portion size:
Another essential thing to keep in mind is to limit your portion size. For example, chocolate milk is high in calories, so you don’t want to drink too much.
FAQs
Will warm chocolate milk make you sleep?
Yes, warm chocolate milk can make you sleep. This is because warm chocolate milk contains tryptophan, an amino acid that promotes relaxation and helps you fall asleep.
Can I drink cold chocolate milk before bed?
Yes, you can drink cold chocolate milk before bed. Cold chocolate milk can be as effective as warm chocolate milk in promoting sleep.
Do I need to drink chocolate milk every night before bed?
No, you don’t need to drink chocolate milk every night before bed. If you find that chocolate milk helps you sleep better, you can drink it whenever you like. However, if chocolate milk doesn’t help you sleep, you can stop drinking it.
Chocolate Milk Before Bed: Our Final Thoughts
If you’re looking for a delicious way to improve your sleep quality, chocolate milk may be just what you need. This rich, creamy beverage contains nutrients that can promote relaxation and reduce stress levels. Just be sure to choose a brand that doesn’t contain too much sugar. And, if you have diabetes, be sure to avoid chocolate milk.