Advanced Sleep Hygiene and the Science of Adaptogenic Hot Chocolate

Advanced Sleep Hygiene and the Science of Adaptogenic Hot Chocolate

Today I wanted to delve into the intricacies of sleep hygiene, shedding light on some lesser-known aspects that might make you rethink your bedtime routine. And, as a bonus, we're exploring the science behind an adaptogenic hot chocolate recipe designed to guide you into a peaceful sleep.

The Circadian Rhythm and Sleep Consistency:

It's not just about having a routine; it's about entraining your body's internal clock, known as the circadian rhythm. Maintaining a consistent sleep schedule, including weekends, synchronises your biological processes, optimising sleep initiation and quality.

Progressive Muscle Relaxation:

A lesser-known gem in sleep hygiene is Progressive Muscle Relaxation (PMR). By deliberately tensing and releasing muscle groups, you can reduce physical tension and enhance relaxation, making it easier to drift into a deep, restorative sleep.

Try this exercise tonight:

Begin by focusing on your toes. Take a deep breath in, curl your toes down, hold for a few seconds, and then release as you exhale.

Move up to your calves, then your thighs, and continue to your shoulders, deliberately tensing and then relaxing each muscle group as you go.

Don't forget to address tension in your face and neck muscles. Gently tense them and then let go.

After you've relaxed each muscle group, take a few deep breaths to further unwind and prepare for sleep.

Redefining Sleep Environments:

Beyond the standard tips, optimising your sleep environment should involve the meticulous regulation of temperature and humidity. The ideal sleep environment is cooler and slightly humid, as it promotes thermal comfort and reduces sleep disturbances.

The 'Blue' Spectrum of Light:

 It's not just screen time; it's the blue light spectrum emitted by electronic devices. This high-energy light suppresses melatonin production, leading to difficulties falling asleep. Consider blue light filtering glasses or apps to counteract this effect.

 Chronopharmacology and Substance Timing:

The timing of caffeine and alcohol consumption can impact sleep quality. Chronopharmacology, a field that studies the effect of drugs in relation to the body's circadian rhythms, suggests limiting caffeine to mornings and avoiding alcohol closer to bedtime (Dallmann et al.).

Now, let's delve into the captivating science of adaptogenic hot chocolate.

The Science of Adaptogenic Hot Chocolate:


1 cup of your preferred milk (whether dairy or non-dairy)

1 tablespoon unsweetened cocoa powder

1 teaspoon of honey or maple syrup

1/2 teaspoon ashwagandha powder (an adaptogenic herb lauded for its calming properties)

1/2 teaspoon reishi mushroom powder (an adaptogen known for immune and stress response modulation)

A dash of cinnamon

A pinch of sea salt

1/2 teaspoon vanilla extract


Heat the milk in a small saucepan, paying close attention to not bring it to a boil.

Whisk in the cocoa powder, honey or maple syrup, ashwagandha, reishi mushroom, cinnamon, and sea salt.

Continue to heat and whisk until the concoction is thoroughly blended and slightly steaming, without boiling.

Remove from heat and add the vanilla extract.

Pour this exquisite adaptogenic hot chocolate into your favourite mug, allowing the aroma to tantalise your senses.

Sip it slowly and let the adaptogenic properties of this elixir work their magic, unwinding your mind for a night of restorative sleep.

By embracing these advanced sleep hygiene insights and savouring this scientifically crafted adaptogenic hot chocolate, you're poised for a deeper and more revitalising sleep (Garbarino et al.).

 Sweet dreams!



Dallmann, Robert, et al. “Chronopharmacology: New Insights and Therapeutic Implications.” Annual Review of Pharmacology and Toxicology, vol. 54, no. 1, 6 Jan. 2014, pp. 339–361,

Garbarino, Sergio, et al. “Cyrcadian Rhythm, Mood, and Temporal Patterns of Eating Chocolate: A Scoping Review of Physiology, Findings, and Future Directions.” Nutrients, vol. 14, no. 15, 28 July 2022, p. 3113.


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