Chocolate and cola interfere with deep sleep: how to preserve memory and concentration Xrust

We love to negotiate with ourselves: “one more bite and sleep.” But the night is a bad negotiator. Chocolate and cola come like polite guests and leave like silent thieves: they take away deep sleep—the same one that sorts memories, improves concentration and brings order to the brain. Neurologists explain it simply: sugar spurs dopamine and glucose, knocks out the rhythm of “slow waves,” and caffeine from cocoa and soda keeps the cortex awake. The result is fewer N3 phases, more “broken” mornings. At Xrust.ru we call this “dessert jetlag”: the body feels like the night is shorter than it is.

How to return its power to the night
Have a “sweet window” until 16:00, leave cocoa and cola for the day. Dinner is lighter and earlier: fish, vegetables, whole grains. 90 minutes before bedtime — warm light, water, short walk. Ritual helps the brain predict silence: the same bedtime, the same “goodbye to screens.” And if you really crave chocolate, let it be in the morning; the sweetness of pleasure should not become a penalty for memory.

Sleep is not a “pause”, but the main upgrade of the day. By depriving ourselves of the deep phase, we save on little things and pay with attention, speed of thinking, and mood. Put off dessert until daylight: let the night do its thing—restoring you, rather than fighting a sugar storm.

Xrust Chocolate and cola interfere with deep sleep: how to preserve memory and concentration Xrust