Answer:

Cacao, rich in fats, polyphenols, and flavonoids, benefits heart health, helps stabilize blood pressure, and improves mood. Chocolate, made from cacao beans, contains antioxidants and magnesium, supporting brain function and reducing stress. However, consuming chocolate or cacao in the evening can negatively impact sleep quality, especially for those sensitive to caffeine or with a history of sleep disorders.

Consuming cacao and chocolate in the evening can affect sleep. Photo created by AI

Cacao and chocolate contain a small amount of caffeine. Caffeine provides energy, stimulates the central nervous system, reduces drowsiness, and prolongs alertness. These items also contain theobromine, a compound responsible for their characteristic bitter taste, which can increase heart rate, cause restlessness, and make falling asleep difficult. The sugar often accompanying cacao and chocolate absorbs quickly, raising blood sugar levels, putting pressure on the kidneys, and leading to frequent urination, all of which negatively affect sleep.

Cacao products vary in caffeine content; the more cacao present, the higher the caffeine level. You should consume about 30 g of cacao daily and avoid it for at least four hours before bedtime. The best times for consumption are in the morning or early afternoon.

To enhance sleep quality, maintain a regular routine, exercise often, control your caffeine intake, and limit alcohol consumption. Natural extracts from blueberry and ginkgo biloba can help combat free radicals, improve blood flow to the brain, and contribute to easier and better sleep.

If insomnia persists, you should visit a medical facility with a neurology specialist for examination, diagnosis, and appropriate treatment.

Doctor Hoang Quyet Tien

Medical Information Center

Tam Anh General Hospital, TP HCM