Great news for chocolate lovers – you may be able to enjoy a piece of your favorite treat daily and reap some health benefits too.
Not only is chocolate delicious, but when consumed in moderation, it can also support better sleep – as long as you eat the right type, and the right amount. According to health experts at Motion Nutrition, just one square of dark chocolate contains 64mg of magnesium, which plays a key role in sleep regulation.
This amounts to 21% of the daily recommended intake for men and 24% for women. When incorporated into a balanced diet, this can help maintain adequate magnesium levels, making it easier to fall asleep before your alarm rings.
How does magnesium improve sleep?
Magnesium is a vital mineral that significantly influences sleep regulation. The NHS recommends a daily intake of 300mg for men and 270mg for women to maintain overall health and well-being. However, many people fall short of these levels, which can impact their sleep quality.
Experts also note that elevated cortisol levels, the stress hormone, are associated with poor sleep. Magnesium helps lower cortisol, encouraging relaxation. Additionally, it boosts melatonin production, the hormone that controls the body’s circadian rhythms.
The benefits don’t end there as magnesium works to regulate neurotransmitters for the nervous system, particularly Gamma-aminobutyric acid (GABA) which produces a calming effect. It also relaxes muscles by inhibiting the Neurotransmitter N-methyl-D-aspartate receptor to help promote sleep by reducing neuronal activity in areas of the brain and improving relaxation.
However, Adam Hutchin, expert at Motion Nutrition warns that dark chocolate still needs to be consumed with moderation. He said: “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”.
