The Bedtime Hot Cocoa That Helps You Sleep

Part supplement, part dessert - this isn’t your average cup of cocoa.

Winding down at night should feel like a ritual and if you’re someone who craves something warm and sweet after dinner, this functional hot chocolate might be exactly what your nervous system is asking for.

Formulated with magnesium, L-theanine, and a gentle touch of lavender, this nightly blend is designed to calm the mind, curb cravings, and ease you into deeper rest, all whilst acting like a gentle hug in a mug.

The Science of the Ingredients

It’s what’s inside that counts:

Magnesium

Often referred to as the sleep mineral, magnesium supports the nervous system by regulating GABA, a neurotransmitter that helps the brain switch off [1]. We’re using a powdered magnesium bisglycinate here, a gentle and easily absorbed form ideal for night-time use as it is the form that is preferred for calming the body by promoting muscle relaxation, releasing tension, and reducing sleep latency.

L-theanine

Naturally found in green tea, L-theanine boosts alpha brainwaves. Think of the dreamy, meditative patterns associated with calm focus [2]. It works synergistically with magnesium to reduce mental chatter and prime the brain for sleep.

Lavender

Known for its calming, anxiolytic effects [3], culinary lavender adds a subtle floral note and supports emotional regulation before bed.

Raw Cacao

Rich in magnesium [5], raw cacao adds depth, richness, and just a hint of natural energy-balancing the calming ingredients with mood-boosting properties whilst also satisfying chocolate cravings without overstimulating the nervous system or any additional sugar.

Sleepy Cocoa Recipe: The Ritual

Ingredients (serves 1)

• 1 cup (250ml) unsweetened almond or oat milk
• 1 tbsp raw cacao powder
• 1 scoop magnesium bisglycinate powder
• 100–200mg L-theanine (from capsule powder or measured supplement)
• ½ tsp dried culinary lavender (or 1 drop food-grade lavender extract)
• ½ tsp vanilla extract
• 1–2 tsp raw honey or maple syrup (for an optional sweetness)
• Pinch of sea salt

Optional: Add a scoop of sleep-friendly protein or collagen for a more filling, blood sugar-stabilising drink.

Method

1. Gently warm the milk in a saucepan over medium heat until steaming, not boiling.
2. Whisk in the cacao, magnesium, L-theanine, and vanilla until smooth.
3. Add lavender and let steep for 3–5 minutes, covered.
4. Stir in sweetener and a small pinch of sea salt to bring the flavour together.
5. Pour into your favourite mug. Sip slowly, ideally under red lighting, and do not disturb.

Explore our Sleep Essentials

Support your wind-down with circadian-friendly tools and science-backed sleepwear from BON CHARGE.

References

1. Sarrafi-Zadeh, Sara and Dharwadkar, Suniti and Singh, Ram B. and De Meester, Fabien and Wilczynska, Agnieszka and Wilson, Douglas W. and Begum, Khyrunnisa. Nutritional Modulators of Sleep Disorders. Open Nutraceuticals J. 5, 1–14 (2012).
2. Dashwood, R. & Visioli, F. l-theanine: From tea leaf to trending supplement – does the science match the hype for brain health and relaxation? Nutr. Res. 134, 39–48 (2025).
3. Kang, H.-J., Nam, E. S., Lee, Y. & Kim, M. How Strong is the Evidence for the Anxiolytic Efficacy of Lavender?: Systematic Review and Meta-analysis of Randomized Controlled Trials. Asian Nurs. Res. 13, 295–305 (2019).
4. Heidari, P., Abdullah, Faraji, S. & Poczai, P. Magnesium transporter Gene Family: Genome-Wide Identification and Characterization in Theobroma cacao, Corchorus capsularis, and Gossypium hirsutum of Family Malvaceae. Agronomy 11, 1651 (2021).
5. Llerena, W. et al. Profile of Bioactive Components of Cocoa (Theobroma cacao L.) By-Products from Ecuador and Evaluation of Their Antioxidant Activity. Foods 12, 2583 (2023).