Why I Stopped Eating Dark Chocolate Every Night
A few squares (okay, six) of chocolate after dinner used to feel like a harmless ritual.
Dark chocolate is rich in antioxidants and gives us essential minerals like magnesium, iron and zinc. BUT… in perimenopause, the body begins to respond differently. What once felt like a small, sweet, nightly pleasure can start to interfere with blood sugar, sleep, hormones, and fat storage (hello peri-belly).
For me, my beloved dark chocolate habit started to feel different... I’d wake up groggy, my jeans were tight at the waist, and my once-steady energy was slipping into waves of cravings and crashes. That’s because my 6 squares of 70% cacao dark chocolate had 9 grams of sugar - or two teaspoons. That’s enough to spike blood glucose at night when insulin sensitivity is lower (especially in perimenopause). The chocolate wasn’t the whole problem, but it became the symbol - the thing I had to let go of to finally listen to what my body was telling me in perimenopause.
The Perimenopause Belly Shift
Even women who have kept a steady weight for years notice a softening around the belly in perimenopause (ugh). Hormonal changes play a role here - declining estrogen shifts the body’s fat storage away from the hips and thighs and toward the tummy.
But hormones aren’t the only factor. Insulin, the hormone that controls blood sugar, also begins to behave differently during midlife. This is where chocolate and other nightly sweet treats come in.
Insulin Resistance and Chocolate
Insulin’s job is to move glucose (sugar) from the bloodstream into cells for energy. Over time, and especially during perimenopause, the body can become less responsive to insulin. This is called insulin resistance. When this happens, the body compensates by producing more insulin, and high insulin has two key effects:
It encourages fat storage, particularly around the belly.
It drives cravings for more quick sources of energy, like sweets or refined carbs.
Even small amounts of chocolate at night can cause a sharp rise in blood sugar, prompting a surge of insulin at a time of day when the body is naturally preparing to rest. Over time, this cycle contributes to both belly fat and disrupted sleep.
The Nightly Blood Sugar Rollercoaster
Chocolate may seem insignificant compared to a full dessert, but even 5–6 squares of dark chocolate provide enough sugar to raise blood glucose levels. Eaten after dinner, it sets off a chain reaction:
Blood sugar rises. The sweet hit gives a quick boost.
Insulin follows. The body works to bring levels down.
A dip occurs later. This drop can happen during the night, leading to restlessness or early-morning wakeups.
This rollercoaster matters more in perimenopause, when hormone changes are already impacting sleep. Adding nightly sugar into the mix can make night sweats, 2am wakeups, and restless sleep worse.
Why Evening Rituals Matter
What makes chocolate tricky isn’t only the sugar content - it’s the ritual. Eating it nightly trains the body to expect a reward at the same time each day. Over time, this reinforces cravings and makes it harder to stop at “just one square.” Personally, I was addicted…
In perimenopause, where hormonal balance is delicate, rituals like this can tip the scales. When I stopped eating nightly chocolate, I noticed:
Steadier energy the next day.
Fewer middle-of-the-night wakeups.
Less intense evening cravings.
A gradual reduction of belly fat.
It’s not that chocolate has to disappear forever (phew, exhale) - it’s that daily repetition creates an ongoing cycle that the midlife body struggles to handle.
A Healthier Swap
Quitting chocolate completely may not feel realistic. Instead, experimenting with alternatives can help reset the ritual:
Swap dark chocolate for 100% cacao (bitter, not sweet, so it doesn’t spike blood sugar).
Replace the evening sweet with a herbal tea and magnesium - calming, sleep-supportive, and ritualistic without the sugar.
Shift the timing - if chocolate is a non-negotiable, enjoy it earlier in the day when the body is better able to process glucose.
These small shifts make a significant difference to insulin levels, cravings, and sleep quality.
The Bigger Picture
Steady blood sugar is one of the most powerful tools for navigating perimenopause. It influences:
Weight: High insulin signals fat storage around the belly.
Hormones: Blood sugar spikes and crashes worsen mood swings and hot flushes.
Sleep: Elevated glucose before bed disrupts restorative rest.
Energy: Stable levels mean fewer crashes and fewer sugar cravings.
By reducing nightly chocolate - or any evening sugar habit - women can experience more stable energy, improved sleep, and gradual changes in body composition (goodbye peri-belly).
Let’s not give it up completely …
Perimenopause is not about restriction or giving up every small joy. It’s about recognising how the body’s needs change and responding with care. What felt harmless in your 30s may feel very different in your 40s and 50s.
If stubborn belly fat, restless sleep, or constant cravings are showing up, consider your nightly rituals. That small square of chocolate, that late-night sweet snack, or that glass of wine - over time, each of these has a bigger impact than it once did.
The empowering part is this: change doesn’t require drastic diets or deprivation. Sometimes, it’s as simple as adjusting one ritual, and giving your body the stability it craves in this new season of life.
Need new, peri-perfect habits and rituals? Join the 21-Day Peri Reset and I’ll be your guide.