Bushra Griffith
Sleep is essential for our health and happiness, but for many, a good night's rest is hard to come by. While it's widely believed that eating cheese before bed can impair sleep quality and cause nightmares, this is mostly a myth. In fact, some studies suggest that cheese may help reduce the risk of sleep apnea. Cheddar cheese, in particular, contains high levels of tryptophan, an amino acid that encourages the release of melatonin, which helps to decrease the time it takes to fall asleep, increases sleepiness, and may even increase the amount of sleep you get. However, it's important to note that aged and blue cheeses like cheddar also contain tyramine, a compound that causes the release of stimulating 'fight or flight' hormones, which may make it harder to fall asleep.
| Characteristics | Values |
|---|---|
| Cheddar cheese helps with sleep | Cheddar cheese contains up to 60% more tryptophan than turkey. Tryptophan is an amino acid that encourages the release of melatonin, which helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time spent asleep. |
| Cheddar cheese is also high in calcium, which is effective in stress reduction and the stabilization of nerve fibers, allowing for relaxation. | |
| A study found that consuming cheese influences certain hormones and compounds in the body, called biomarkers, specifically urea and testosterone, which are associated with sleep apnea. | |
| Cheddar cheese does not help with sleep | Cheddar cheese contains tyramine, an amino acid that promotes the release of stimulating 'fight or flight' hormones. |
| Blue, brie, and other aged cheeses likely won't support good sleep because they contain tyramine. | |
| A study by the British Cheese Board in 2015 ruled out cheese as a cause of nightmares, but found that certain types of cheese encourage a good night's sleep. |
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What You'll Learn
- Cheddar cheese contains tryptophan, which promotes serotonin release and encourages sleep
- Cheddar cheese contains calcium, which helps reduce stress and stabilise nerve fibres
- Cheddar cheese may reduce the risk of sleep apnea
- Cheddar cheese contains tyramine, which can promote stimulating 'fight or flight' hormones
- Cheddar cheese may help you sleep better, but it won't cure a sleep disorder
Cheddar cheese contains tryptophan, which promotes serotonin release and encourages sleep
Cheddar cheese contains tryptophan, a type of amino acid that promotes the release of the hormone serotonin. Serotonin is a neurotransmitter that encourages the body to relax, and is an integral part of managing your sleep cycle. In fact, cheddar cheese can contain up to 60% more tryptophan than turkey. Tryptophan can also be metabolized to melatonin by the body, which helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time you spend asleep.
While some sources claim that cheese can induce nightmares, this is mostly a myth that has been debunked by research. In fact, a 2015 study by the British Cheese Board ruled out cheese as a cause of nightmares, and found that certain types of cheese actually encourage a good night's sleep.
However, it is important to note that not all types of cheese are created equal when it comes to sleep. Blue, brie, and other aged cheeses likely won't support good sleep because they contain tyramine, an amino acid that promotes the release of stimulating "fight or flight" hormones. On the other hand, low-fat cheeses are particularly high in tryptophan.
In addition to tryptophan, cheese is also high in calcium, a mineral that is especially effective in stress reduction and the stabilization of nerve fibers. This means that eating cheese before bed might help prevent any uncomfortable tossing and turning from hunger, allowing for continuous restful sleep.
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Cheddar cheese contains calcium, which helps reduce stress and stabilise nerve fibres
Cheddar cheese is also a good source of tryptophan, an amino acid that encourages the release of melatonin. Melatonin is a hormone that helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time you spend asleep. Tryptophan helps your body make melatonin, causing drowsiness. Cheddar can have up to 60% more tryptophan than turkey.
In addition to these sleep-promoting benefits, cheddar cheese also has other advantages. Firstly, it is a good source of protein, which can help to satisfy your appetite and keep you feeling full until morning, allowing for continuous restful sleep. Secondly, it is a dairy product, and multiple studies have shown that dairy products can improve sleep quality. For example, a 2018 study found that a milk-honey mixture boosted the sleep status of patients hospitalized with heart issues.
However, it is important to note that not all types of cheese are equally beneficial for sleep. Blue, brie, and other aged cheeses may disrupt sleep due to their higher levels of tyramine, a compound that promotes the release of stimulating "fight or flight" hormones. Additionally, while cheese may improve sleep for some people, it is not a cure for sleep disorders. Individual results may vary, and factors such as diet, comfort, and lifestyle can also impact sleep quality.
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Cheddar cheese may reduce the risk of sleep apnea
Sleep apnea is a common sleep disorder, affecting over 30 million Americans. It is characterised by interrupted breathing during sleep, which can result in non-restorative sleep and daytime fatigue. While lifestyle factors, such as diet, have long been thought to influence sleep apnea, the relationship between cheese consumption and sleep apnea has only recently been explored.
New research suggests that cheese may help reduce the risk of sleep apnea. A study investigating the relationship between cheese consumption and sleep disorders found that cheese influenced certain biomarkers associated with sleep apnea, namely urea and testosterone. This suggests that diet may be a tool to improve sleep quality and, consequently, overall quality of life.
However, it is important to note that the study did not specify the type or amount of cheese that may offer these benefits. Additionally, other factors, such as kidney function, can also impact these biomarkers, so further research is needed to fully understand the relationship between cheese and sleep apnea.
While cheese may not be a cure-all for sleep apnea, it is worth considering its potential benefits. Cheddar cheese, in particular, has been anecdotally linked to improved sleep. Some people report that consuming a small amount of cheddar cheese before bed helps them fall back asleep if they wake up during the night. This may be due to the amino acid tryptophan, which is found in higher concentrations in cheddar cheese compared to turkey, and promotes the release of the sleep-inducing hormone melatonin.
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Cheddar cheese contains tyramine, which can promote stimulating 'fight or flight' hormones
While cheese has been shown to improve sleep quality, not all types of cheese are conducive to a good night's sleep. Cheddar cheese, for example, contains tyramine, a compound that can promote the release of stimulating "fight or flight" hormones.
Tyramine is an amino acid that stimulates the release of certain chemicals in the brain. While tyramine is naturally present in many foods, including cheese, it is particularly concentrated in strong, blue, and aged cheeses such as Cheddar, Swiss, Parmesan, Stilton, Gorgonzola, and blue cheese. These types of cheese have higher levels of tyramine compared to younger, softer cheeses like cottage cheese.
The presence of tyramine in Cheddar cheese is important to consider when discussing its impact on sleep. Tyramine can affect the release of stimulating hormones, which may have both positive and negative effects on sleep. On the one hand, tyramine can promote the release of serotonin, a neurotransmitter that encourages relaxation and plays a crucial role in managing your sleep cycle. This aspect of tyramine could potentially contribute to a better night's sleep.
However, the stimulating nature of tyramine can also have the opposite effect. It can promote the release of "fight or flight" hormones, which are part of the body's natural response to stress or danger. These stimulating hormones can increase alertness and make it more challenging to fall asleep or maintain restful sleep throughout the night.
Additionally, it is worth noting that room temperature cheese may have a more pronounced effect on sleep due to increased tyramine levels at room temperature. Therefore, consuming Cheddar cheese at room temperature before bed may further promote the release of stimulating hormones, potentially disrupting sleep.
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Cheddar cheese may help you sleep better, but it won't cure a sleep disorder
It is a common belief that eating cheese before bed can impair sleep quality and cause nightmares. However, research has debunked this myth, and some studies even suggest that cheese may help improve sleep. For example, a 2015 study by the British Cheese Board found that certain types of cheese can encourage a good night's sleep.
Cheddar cheese, in particular, has been found to contain high levels of tryptophan, an amino acid that encourages the release of melatonin. Melatonin is a hormone that helps decrease the time it takes to fall asleep, increases sleepiness, and may even increase the total sleep time. In fact, cheddar cheese can have up to 60% more tryptophan than turkey, which is commonly associated with post-meal drowsiness.
Additionally, cheese is a good source of calcium, which is effective in stress reduction and the stabilization of nerve fibers. This helps relax the nervous system, making it easier to fall and stay asleep. Eating a small snack before bed, such as cheese and crackers, can also prevent tossing and turning due to hunger.
However, it is important to note that while cheese may help improve sleep, it is not a cure for sleep disorders. Blue, brie, and other aged cheeses contain tyramine, a compound that promotes the release of stimulating 'fight or flight' hormones. Therefore, while some cheeses may aid sleep, others may make it more difficult to fall asleep. Additionally, the impact of cheese on sleep may vary from person to person, and other factors such as overall diet, comfort, and lifestyle also play a role in sleep quality.
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Frequently asked questions
Cheddar cheese is a good source of tryptophan, an amino acid that encourages the release of melatonin, a hormone that helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time you spend asleep. It also contains calcium, which is effective in stress reduction and the stabilization of nerve fibers, allowing for relaxation.
A snack of one ounce of cheddar with apple slices is recommended.
Yes, eating cheddar cheese before bed can help prevent any uncomfortable tossing and turning from hunger. The combination of carbohydrates and protein satisfies the appetite, allowing for continuous restful sleep.
Cheddar cheese contains tyramine, a naturally occurring compound that causes the brain to release stimulating 'fight or flight' hormones. However, the British Cheese Board conducted a study in 2015 that ruled out cheese as a cause of nightmares.
Yes, several other foods can promote better sleep, including lean proteins such as turkey and chicken, herbs like sage and basil, nuts, bananas, fish, and dairy products like milk and honey.
