This unexpected snack is quietly sabotaging your sleep if you eat it after 3 p.m

When it comes to getting a good night’s sleep, we all know the basics – a dark room, no screens before bed, and avoiding caffeine and alcohol.

There are several foods that experts also warn against consuming too late, such as spicy dishes and cheese.

And we also know that sweet snacks are the ones to avoid in the evening, but did you know that you should stop eating chocolate earlier in the day?

Frances Ralph, an HCPC registered dietitian who specializes in gut health, tells Metro that 3pm is the ‘ideal’ time to indulge in chocolate, but it’s best to enjoy it before then if you can, or risk ruining your evening.

Frances, who works with CityDietitians, explains: ‘You might think a square or two of dark chocolate after dinner is a healthy treat – full of antioxidants. But these treats can secretly sabotage your sleep.’

In addition to caffeine, dark chocolate contains theobromine, a little-known stimulant that makes your heart rate increase slightly and your brain more alert.

One ounce (about 23 grams) of dark chocolate can provide as much caffeine as a small cup of green tea, and theobromine can stay in your system for six to eight hours, meaning your nighttime treat can still be ‘nudging your nervous system’ long after you’ve turned off the lights.

When can you eat chocolate without disturbing your sleep?

‘If you like chocolate, enjoy it in the morning, ideally before 3pm, when your body can metabolize the stimulant without affecting your sleep cycle,’ advises Frances.

This is also useful for avoiding the afternoon slump.’

What can you eat besides chocolate?

And rather than having a bar of chocolate before bed, she recommends opting for a more “sleep-promoting” snack, such as a banana with almond butter (for magnesium and tryptophan).

“While there is little research into specific foods that support good quality sleep, these foods are more likely to help your body relax,” she continues.

Are there other foods to avoid before bed?

Frances claims that tomato-based sauces are the ‘unexpected sleep disruptors’ she sees in her clinic, as they can trigger acid reflux.

He also warned against consuming aged cheeses and cured meats late at night because they are high in tyramine, a compound that stimulates alertness.

The expert added: ‘Try to finish large meals at least three hours before bed, keep snacks light in the evening, and watch out for hidden stimulants.’

Rebekah Parr, health and wellbeing physiologist for Nuffield Health, claims foods high in protein, such as large portions of steak or chicken, should not be eaten too late, as they ‘take a long time to digest’.

This extensive digestion also requires energy and can limit the amount of tryptophan used. “Tryptophan is a key component of the production of melatonin, which is a sleep-inducing hormone,” he explains.

‘To avoid this negative impact on sleep, a dinner containing a balance of carbohydrates, lean protein and healthy fats should be consumed (e.g. salmon, vegetables and small portions of sweet potato) ideally two to three hours before bed.’

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