Randy Chandler
There are many old wives' tales about cheese causing nightmares, but there is no robust research that supports the claim that eating cheese before bed will cause nightmares. However, some people have issues digesting cheese and other dairy products, and strong or aged cheese contains high levels of the amino acid tyramine, which can increase alertness. Other foods that are considered poor choices before bed include chocolate, due to its caffeine and sugar content, and salty foods, which can cause disrupted sleep.
| Characteristics | Values |
|---|---|
| Eating cheese before bed causes nightmares | No evidence to support this claim |
| Eating cheese before bed disrupts sleep | Yes, due to the presence of tyramine, an amino acid that stimulates the production of norepinephrine, the flight-or-fight hormone |
| Cheese as a bedtime snack | It is recommended to opt for cheeses made from pasteurized milk, like cottage cheese, ricotta, or cream cheese |
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What You'll Learn
Cheese contains tyramine, which may cause alertness
While cheese is often regarded as a comfort food, it is considered one of the worst foods to eat before bed. Strong or aged cheeses, such as cheddar, Swiss, Parmesan, blue cheese, and gorgonzola, contain high levels of the amino acid tyramine. Tyramine stimulates the production of norepinephrine, also known as the 'fight-or-flight' hormone, which increases alertness and arousal for several hours. This can lead to a hyper-aroused state, making it difficult to fall asleep and potentially disrupting your sleep quality.
Tyramine causes the adrenal gland to release norepinephrine, resulting in increased alertness and a heightened state of arousal. This effect can last for several hours, depending on the amount of tyramine consumed. The release of norepinephrine is part of the body's natural 'fight-or-flight' response, which is intended to prepare the body for potential threats or stressful situations. While this response can be beneficial during the day, it is not conducive to a good night's sleep.
The consumption of tyramine-rich foods, such as strong or aged cheeses, close to bedtime can disrupt the sleep-wake cycle and make it challenging for individuals to fall and stay asleep. This is particularly important for those who are sensitive to the effects of tyramine or have difficulty sleeping in general. The impact of tyramine on norepinephrine production and alertness is well-established, and its consumption before bed is generally not recommended for those seeking a restful night's sleep.
It is worth noting that not all cheeses are high in tyramine. Cheeses made from pasteurized milk, such as cottage cheese, ricotta, and cream cheese, typically contain lower levels of tyramine. These varieties may be better options for those who enjoy a bedtime snack but want to avoid the stimulating effects of tyramine. However, it is always important to consume these cheeses in moderation as part of a balanced diet.
While the presence of tyramine in cheese may cause alertness, it is important to consider individual differences in sensitivity to tyramine and the overall diet and lifestyle factors that contribute to sleep quality. Some people may find that consuming cheese before bed does not significantly impact their sleep, while others may be more susceptible to the stimulating effects of tyramine. Additionally, factors such as stress, caffeine consumption, and pre-existing sleep disorders can also influence the relationship between cheese consumption and sleep quality.
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Dairy foods are often blamed for poor sleep
Cheese contains tyramine, an amino acid that stimulates the production of norepinephrine, the 'fight-or-flight' hormone, which increases alertness for several hours. Strong or aged cheeses, such as Cheddar, Swiss, Parmesan, Blue Cheeses, and Gorgonzola, have higher levels of tyramine. However, not all cheese should be avoided before bed. Cheeses made from pasteurized milk, like cottage cheese, ricotta, or cream cheese, have lower tyramine levels and are less likely to disrupt sleep.
Dairy products, including milk and yoghurt, contain tryptophan, an amino acid that helps people feel drowsy and fall asleep. Calcium in cheese also helps the body use tryptophan to produce melatonin, a hormone that aids sleep. Bananas, honey, and turkey are other examples of melatonin-promoting foods that can help improve sleep quality.
While dairy foods may not be the primary culprit for sleep issues, certain types of cheese and the quantity consumed should be considered. Overall, while dairy foods may be blamed for poor sleep, the impact on sleep quality is complex and influenced by various factors, including individual differences in lactose tolerance and the specific type and amount of cheese consumed.
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There's no evidence linking cheese to nightmares
While cheese is often considered a comfort food, it is also believed to be one of the worst foods to eat before bed. Strong or aged cheese, such as cheddar, Swiss, Parmesan, blue cheese, and gorgonzola, contains high levels of the amino acid tyramine. Tyramine stimulates the production of norepinephrine, the "fight-or-flight" hormone, which increases alertness for several hours. However, despite its high tyramine content, there is no robust evidence linking cheese consumption directly to nightmares.
Karman Meyer, RD, LDN, author of 'Eat To Sleep — What to Eat & When to Eat It for a Good Night's Sleep', does not support the claim that cheese causes nightmares. Meyer, a self-proclaimed regular cheese eater, states that there is no solid research to support the idea that eating cheese before bed will induce nightmares. While cheese may not be the ideal bedtime snack for those sensitive to tyramine, it does not appear to be the cause of nightmares for most people.
The belief that cheese causes nightmares is likely an old wives' tale, and while some people have trouble digesting dairy products, it is not a universal experience. Lactose intolerance can make it difficult to enjoy dairy, but there are ways to mitigate this. Choosing lactose-free products or naturally lower-lactose cheeses, such as cheddar, gouda, Swiss, or Parmesan, can be a solution. Additionally, consuming smaller portions of dairy throughout the day and pairing them with other foods can aid in better digestion.
While cheese may not be the direct cause of nightmares, it is important to consider the overall quality and quantity of food consumed before bed. Large meals, especially those high in fat or spicy foods, can disrupt sleep. Instead, opting for melatonin-promoting foods, such as bananas, honey, or tart cherries, can help improve sleep quality. Calcium-rich foods like cottage cheese can also aid in melatonin production, making it a better choice than aged cheeses before bed.
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Cottage cheese with cherries may promote sleep
While cheese is often considered a comfort food, it is also believed to be one of the worst foods to eat before bed. Strong or aged cheese, as well as preserved meats like bacon, contain high levels of the amino acid tyramine, which increases alertness and may disrupt sleep. However, not all cheese is created equal when it comes to bedtime snacks. Cottage cheese, in particular, stands out as a sleep-friendly option.
Cottage cheese is a good source of tryptophan, a precursor to serotonin and melatonin, which are sleep-promoting chemicals. It is also rich in calcium, which supports the body's use of tryptophan to produce melatonin. Additionally, cottage cheese is a protein-rich food that can help regulate blood sugar levels, preventing sleep disturbances caused by blood sugar dips.
Pairing cottage cheese with cherries may further enhance its sleep-promoting potential. Cherries, especially the tart variety, are a natural source of melatonin, a hormone that regulates the body's sleep-wake cycle. The combination of cottage cheese and cherries provides a boost of protein, calcium, and melatonin, creating a bedtime snack that promotes overall sleep quality.
While cottage cheese with cherries may promote sleep, it is important to consider individual tolerance. For those with lactose intolerance or digestive issues, cheese before bed may cause indigestion, heartburn, or reflux. The key lies in moderation and listening to your body. Enjoying a moderate portion of cottage cheese with cherries as a bedtime snack can be a delicious and nutritious way to support a good night's rest.
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Other foods can hinder sleep, like chocolate
While cheese is often considered a comfort food, it is one of the worst foods to eat before bed. Strong or aged cheese, as well as preserved meats like bacon, contain high levels of the amino acid tyramine, which increases alertness for several hours. Aside from cheese, other foods can also hinder sleep.
Chocolate is a hidden culprit of poor sleep. It contains caffeine, a stimulant that increases arousal and sleep latency. Chocolate also decreases the time spent in deep sleep, making you feel groggy and unrested in the morning. Even dark chocolate, which is often praised for its health benefits, is not a good bedtime snack due to its high sugar content.
Sugary foods like ice cream, sweets, and desserts can cause blood sugar levels to spike and then crash while you sleep. This crash alerts the adrenals, increasing cortisol levels and waking up your body. Too much salt is also detrimental to sleep, as it dehydrates the body and increases water retention, leading to tiredness and fatigue. Experts recommend avoiding salty foods at least two to three hours before bed for optimal sleep.
Spicy foods like hot peppers or hot sauce can interfere with sleep by raising your body temperature and causing heartburn. High-fat and high-protein foods, such as burgers, pizza, or steak, should also be avoided as they can trigger acid reflux and disrupt your digestive system, resulting in an uncomfortable night's sleep.
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Frequently asked questions
No, there is no robust research that supports the claim that eating cheese before bed causes nightmares.
Strong or aged cheeses, such as cheddar, Swiss, Parmesan, blue cheese, and gorgonzola, are best avoided before bed as they contain high levels of the amino acid tyramine, which can make you feel alert.
Dairy products contain tryptophan, an amino acid that helps people feel drowsy and fall asleep. Cheese also contains calcium, which helps your body produce melatonin, a hormone that helps regulate sleep.
Bananas are a great bedtime snack as they are rich in magnesium, which relaxes the muscles and calms the body. Cottage cheese with cherries is another good option as it provides protein and a boost of melatonin from the cherries.
Foods high in fat or protein, such as burgers, pizza, or steak, can trigger heartburn and disrupt sleep. Salty foods like chips and salted nuts can also lead to disrupted sleep as they increase water retention and boost blood pressure.
