This Bedtime Snack Is Healthy—but It’s Probably Ruining Your Sleep

Our diets impact pretty much everything, including how energized we feel during the day, our anxiety levels and how well we’re sleeping. Certainly, there are a wide range of factors that can impact sleep (stress levels, medications, chronic health conditions, including sleep apnea and environmental factors, to name a few), but diet is definitely a biggie.

Some people, for example, know that an afternoon cup of coffee will have them too wired to fall asleep later when they go to bed. Those prone to heartburn know that having pizza and beer for dinner is likely going to keep them up later. 

What’s less obvious is that even foods we consider “healthy” can interfere with sleep depending on when and how they’re eaten. Large meals late at night, blood sugar spikes or foods that take longer to digest can all subtly disrupt the body’s natural wind-down process. Your circadian rhythm relies on predictable signals, and what you eat in the hours before bed is one of the strongest cues your body uses to decide whether it’s time to rest or stay alert.

On the other hand, there are foods and drinks that help people fall asleep more easily and stay asleep longer. For some, an evening cup of chamomile tea helps their body and mind relax, setting the stage for good sleep.

Sleep-supportive snacks tend to be ones that promote stable blood sugar, contain calming nutrients or support melatonin production without overstimulating digestion. This is why timing, portion size and food combinations matter just as much as the ingredients themselves. Understanding this can make the difference between tossing and turning at 2 a.m. and sleeping through the night.

There’s one popular bedtime snack that many people think supports sleep, but could actually keep you up. Here’s what you need to know.

Related: Can’t Sleep? Sleep Experts Have 16 Ideas To Help You Finally Catch Some Zzzs

The ‘Healthy’ Bedtime Snack That Could Be Messing With Your Sleep

When eaten in moderation, dark chocolate can support the body in several key ways. (Best news ever?) Dark chocolate is rich in immune-supporting iron and zinc, as well as magnesium. Did you perk up a little at the mention of magnesium? Considering that magnesium supports sleep, it’s easy to conclude that dark chocolate is the perfect, sleep-supporting bedtime snack.

But the truth is a little more complicated. Registered dietitian Alexis Newman, RD, says that it’s true that dark chocolate can support sleep because of its magnesium content. “Magnesium is a natural muscle relaxant that helps calm the nervous system. It can help quiet anxiety-driven thoughts, which allows for deeper, more restorative sleep,” she says.

She also points out that dark chocolate contains tryptophan, a hormone that supports sleep quality. “Tryptophan supports sleep by converting into serotonin. Serotonin helps with mood stabilization and promotes better sleep.”

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Unfortunately, just because dark chocolate contains magnesium and tryptophan doesn’t mean it’s an effective sleep aid. “Human studies show that cocoa-rich dark chocolate may improve mood or influence circadian timing, but it does not consistently improve sleep quality, depth or restfulness,” says Dr. Michael J. Breus, PhD, a double board-certified clinical psychologist and a clinical sleep specialist.

Dr. Breus explains that dark chocolate contains caffeine and theobromine, which are both natural stimulants that can activate the nervous system and interfere with sleep, especially when foods that contain them are eaten in the evening. “Large population studies confirm that higher caffeine intake, including from chocolate, is linked to a greater likelihood of insufficient sleep,” he says, adding that, unfortunately, the sleep-friendly components of dark chocolate—like the magnesium and tryptophan—are outweighed by the impact of these stimulants.

Related: 13 Weird Ways Your Body Tells You That You Need More Sleep

“I wouldn’t recommend dark chocolate to help with sleep, though it is a yummy source of magnesium and antioxidants,” agrees Alexandra Caspero, RD, a registered dietitian at Delish Knowledge. She explains that dark chocolate has between 30 to 40 milligrams of caffeine per 1-ounce serving (to compare, a cup of coffee has about 95 milligrams of caffeine). “It’s likely not enough to keep you awake unless you are sensitive to caffeine, but it wouldn’t be my go-to choice for promoting sleep,” she adds.

Dietary Habits That Support Sleep

How can you reap the benefits of dark chocolate without it interfering with your sleep? All three experts agree with the answer to this: just eat it earlier in the day, especially if you know that you’re sensitive to caffeine. 

There are some other ways you can use your diet to support sleep rather than work against it. Dr. Breus says that fatty fish like salmon and mackerel provide vitamin D and omega-3s, which are linked to better sleep quality and shorter time to fall asleep, making it a great food to incorporate into your dinner.

Related: This 3-Minute Habit Could Help You Sleep Through the Night

“Nuts and seeds, especially walnuts and almonds, contain natural melatonin and magnesium, which are nutrients repeatedly associated with calmer nervous system activity and improved sleep regulation,” he continues. You might want to pair your nuts with tart cherries or kiwi; these are two fruits that Dr. Breus says support sleep due to their melatonin content.

Additionally, he says that plain dairy foods supply the body with tryptophan, calcium and magnesium, supporting serotonin and melatonin production. “The key takeaway is that these foods don’t act like sleeping pills, but they can gently support the biology of sleep,” he adds.

Getting to the bottom of your sleep problems may not be as simple as enjoying your dark chocolate with your lunch instead of after dinner, but considering how your diet may be impacting your sleep is a great place to start. 

Having healthy dietary habits in place is key to feeling your best both during the day and at night. 

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Sources:

• He, C., Wang, B., Chen, X., et al. (2025). The Mechanisms of Magnesium in Sleep Disorders. Nature and the Science of Sleep. 17:2639–2656. doi: 10.2147/NSS.S552646
• Alexis Newman, RD, Philadelphia-based registered dietitian
• Sutanto, C.N., Loh, W.W. and Kim, J.E. (2022). The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutrition Reviews. 80(2):306-316
• Dr. Michael J. Breus, PhD, double board-certified clinical psychologist and a clinical sleep specialist
• Martins Teixeira, C., Bressan, J., Gualandi Leal, A.C., et al. (2023). Higher caffeine consumption is associated with insufficient sleep time in Brazilian adults (CUME study). International Journal of Food Sciences and Nutrition. 31:1-9. doi: 10.1080/09637486.2023.2267793.
• Alexandra Caspero, RD, registered dietitian at Delish Knowledge
• Barforoush, F., Ebrahimi, S., Karimian Abdar, M., et al. (2025). The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review.Food Science & Nutrition. 13(9):e70923. doi: 10.1002/fsn3.70923
• Doherty, R., Madigan, S., Nevill, A., et al. (2023). The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients. 15(10):2274