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What Time Should You Stop Eating Dark Chocolate Before Bed?

Last-call times for Dark Chocolate computed from its sourced caffeine content and the 5-hour median half-life.

TL;DR

To be under 50 mg of residual caffeine at an 11 PM bedtime, have your last 100 g of Dark Chocolate (80 mg) by 7:30 PM (19:30). The math uses the median 5-hour caffeine half-life; individual half-lives range from about 2 to 12 hours.

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Dark Chocolate Last-Call Times by Bedtime

Latest time to finish 100 g of Dark Chocolate (80 mg of caffeine) and still be under 50 mg of residual caffeine at bedtime, assuming the median 5-hour half-life. Your personal half-life may sit anywhere in the 2 to 12 hour range.

BedtimeLast call for Dark ChocolateResidual at bedtime
9:00 PM (21:00)5:30 PM (17:30)~49 mg
10:00 PM (22:00)6:30 PM (18:30)~49 mg
11:00 PM (23:00)7:30 PM (19:30)~49 mg
12:00 AM (00:00, midnight)8:30 PM (20:30)~49 mg

Clearance Time by Serving Size

How long each serving of Dark Chocolate needs before bed to drop under 50 mg:

ServingCaffeineTime needed before bed
100 g80 mg3 h 24 min
1 oz square (28 g)22 mgNo wait needed

Source: caffeine figures from USDA FoodData Central, FDC ID 170273 (SR Legacy), accessed 2026-06-11. Values can vary by batch, location, and preparation; check the label or the source for the latest figures.

How the Math Works

Caffeine leaves your body by exponential decay. With the median 5-hour half-life, the 80 mg in 100 g of Dark Chocolate falls to 40 mg after 5 hours and 20 mg after 10 hours. To get under 50 mg, the level where caffeine stops measurably delaying sleep for most people, it needs about 3 h 24 min of clearance time. Subtract that from your bedtime and you get the last-call times above, rounded down to the nearest 15 minutes.

The big caveat: the 5-hour figure is a median. Depending on CYP1A2 genetics, medications, smoking, and pregnancy, real half-lives run from about 2 to 12 hours. If caffeine reliably keeps you up, treat these times as too generous and move your personal cutoff earlier, or model your own curve in the caffeine half-life calculator.

Related Guides

Half-Life CalculatorPersonalize the cutoff to your metabolism Caffeine in Dark ChocolateEvery serving size, sourced All Sleep CutoffsLast-call times for 100+ drinks Caffeine and SleepThe science of timing your last cup

Frequently Asked Questions

There is no magic number, but around 50 mg of circulating caffeine the alerting effect fades for most people, which makes it a practical sleep-ready marker (the same one the Unbuzz app and our half-life calculator use). For Dark Chocolate, that means the 80 mg in 100 g needs about 3 h 24 min of decay to get under that mark. Caffeine-sensitive sleepers may need to aim lower; the calculator lets you change the threshold.
These times assume the median 5-hour half-life, but CYP1A2 genetics, oral contraceptives, pregnancy, some medications, and age stretch individual half-lives across roughly 2 to 12 hours. At an 8-hour half-life, the 80 mg in 100 g of Dark Chocolate needs about 5 h 26 min to clear instead of 3 h 24 min, so a slow metabolizer should stop hours earlier than this table suggests. The caffeine half-life calculator adjusts the curve to your profile.
Yes. The table above is for the 100 g (80 mg). One oz square (28 g) carries 22 mg and needs no waiting time at all, since it is already under 50 mg. The serving table on this page lists the clearance time for every size.
Standard exponential decay: residual = dose x 0.5^(hours / 5), using the drink's sourced caffeine content (80 mg per 100 g, per USDA FoodData Central, FDC ID 170273 (SR Legacy)) and the median 5-hour half-life. The last call is the latest time that leaves under 50 mg at bedtime, rounded down to 15 minutes so the rounding never works against your sleep.

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Medical Disclaimer: Caffeine values are approximate figures from the cited public sources. Actual content may vary by batch, location, and preparation, and caffeine metabolism varies widely between individuals. This page is for informational purposes only and is not medical advice. The FDA guideline for healthy adults is up to 400 mg of caffeine per day; the recommended limit during pregnancy is 200 mg per day. Consult a healthcare professional for personalized guidance.