Eating a specific “treat” could be the ticket to better sleep, health experts say. They recommend adding a modest square of dark chocolate to your daily diet due to its impressive magnesium levels.
The sleep experts at Motion Nutrition shone a light on how the mighty mineral magnesium is pivotal for our sleep cycle, and they hail dark chocolate as a top pick to boost its consumption. Just one chunk of chocolate packs 64mg of magnesium, which tallies up to a hefty 21 per cent of the recommended daily allowance for men and 24 per cent for women. By making room for a little dark chocolate in your diet, you’re essentially hitting the magnesium jackpot, thereby unlocking the potential for better slumber.
The recent figures from a 2023 Mental Health Institute survey are telling – with a full 30 per cent of UK adults battling sub-par sleep, reports SurreyLive.
That being said, before you reach out for an entire bar, heed the advice from experts: moderation is key.
Adam Hutchin from Motion Nutrition cautions that whilst dark chocolate can be a sleep saviour, it’s not a free-for-all snack.
He warns: “In spite of the fact that dark chocolate can be extremely beneficial for improving sleep habits, it is important to remember that it should be consumed within moderation. Dark chocolate remains high in calories, saturated fats and sugar that can be harmful when consumed within high amounts.”
So, what’s the secret behind magnesium’s sleep-enhancing properties?
This essential mineral is known for its significant role in regulating our slumber.
The NHS suggests a daily dose of 300mg for men and 270mg for women to uphold overall health and wellness.
Yet, many individuals fail to meet these requirements, which can negatively affect their sleep.
Sleep.com also highlighted that chocolate is rich in tryptophan, an amino acid that aids the body in producing serotonin, a hormone that helps control sleep.
Motion Nutrition experts shed light on how magnesium can lead to improved sleep:
- Lowers cortisol levels. High levels of cortisol (the stress hormone) is linked to poor sleep. Magnesium helps reduce cortisol levels, promoting relaxation
- Increases melatonin production. Magnesium supports the production of melatonin, the hormone responsible for regulating the body’s circadian rhythms.
- Regulates neurotransmitters for the nervous system, particularly Gamma-aminobutyric acid (GABA). GABA produces a calming effect that promotes relaxation and therefore improves the quality of your sleep.
- Relaxes muscles by inhibiting the Neurotransmitter N-methyl-D-aspartate receptor. Reducing the Neurotransmitter N-methyl-D-aspartate receptor can promote sleep by reducing neuronal activity in areas of the brain and improving relaxation.