Kamil Perry
There are many beliefs about the effects of eating cheese at night. While some people believe that cheese causes nightmares, others believe that it keeps you awake at night with vivid dreams. However, there is little scientific evidence to support these claims. In fact, some studies suggest that eating cheese before bed can improve sleep quality due to its high levels of tryptophan, an amino acid that promotes the release of serotonin, a hormone that encourages relaxation. Additionally, cheese contains calcium, which can help stabilize nerve fibers and reduce stress. While cheese may not be the sole cause of nightmares, it is important to note that consuming large amounts of any food before sleep can disrupt your rest.
Is cheese bad for you at night?
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a good source of protein, vitamins, calcium, and amino acids such as tryptophan. |
| Health benefits | Cheese may help improve sleep quality and reduce stress due to the presence of tryptophan and calcium. Tryptophan promotes the release of serotonin, which encourages relaxation and improves mood. Calcium helps stabilize nerve fibers, aiding in relaxation. |
| Health risks | Strong or aged cheese contains high levels of the amino acid tyramine, which can increase alertness and disrupt sleep. Cheese may also cause indigestion and insomnia. Pregnant individuals should avoid soft cheeses due to the risk of listeria infection. |
| Impact on dreams | There is some evidence that consuming cheese before bed can influence dreams, with certain types of cheese associated with specific dream themes. For example, Cheshire cheese is linked to dreamless sleep, while Lancashire cheese is associated with nightmares. |
| Recommended consumption | Cheese can be a nutritious late-night snack when paired with fruits or crackers. However, excessive consumption of any food before sleep can be detrimental. |
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What You'll Learn
- Cheese contains tryptophan, an amino acid that helps the body produce neurotransmitters
- Strong or aged cheeses contain high levels of tyramine, which increases alertness
- Some studies suggest that cheese may prevent nightmares and improve sleep quality
- Cheese is high in calcium, which helps with stress reduction and the stabilisation of nerve fibres
- Bananas, turkey, brown rice, fish and yoghurt are good alternatives to cheese before bed
Cheese contains tryptophan, an amino acid that helps the body produce neurotransmitters
While cheese is often believed to cause indigestion, nightmares, and insomnia, recent evidence suggests that it may actually improve sleep quality. This is due to the presence of tryptophan, an amino acid that helps the body produce neurotransmitters and maintain proteins, muscles, enzymes, and serotonin, the hormone that makes us feel happy and relaxed. Tryptophan also has stress-reducing properties and can induce sleep.
Cheese also contains high levels of calcium, which is effective in stress reduction and the stabilization of nerve fibers, allowing the nervous system to relax. Vitamin B6, found in cheese, can also improve sleep quality and lead to vivid dreams.
The British Cheese Board's study found that the type of cheese consumed before sleep influenced the type of dreams experienced. For instance, participants who ate blue cheese like Stilton were more likely to have vivid and wacky dreams, while those who ate Cheshire cheese reported dreamless and peaceful sleep.
While strong or aged cheese contains high levels of the amino acid tyramine, which increases alertness, low-fat cheeses are particularly high in tryptophan. Therefore, consuming cheese at night may not be detrimental, and can even be beneficial, depending on the type and amount consumed.
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Strong or aged cheeses contain high levels of tyramine, which increases alertness
While cheese is generally considered a comfort food, strong or aged cheeses, as well as preserved meats such as bacon, ham, and pepperoni, contain naturally high levels of the amino acid tyramine. This release of tyramine causes the adrenal gland to secrete the 'fight or flight' hormone, which increases alertness for several hours.
Tyramine is a derivative of the amino acid tyrosine, which is present in many protein-rich foods. It is produced when tyrosine undergoes enzymatic breakdown by an enzyme called monoamine oxidase (MAO). The MAO enzyme is responsible for breaking down neurotransmitters such as dopamine and norepinephrine. When there are high levels of tyramine in the body, it can inhibit the breakdown of these neurotransmitters, leading to increased levels of alertness and arousal.
Strong or aged cheeses, such as cheddar, blue cheese, and Swiss cheese, are known to have higher levels of tyramine compared to milder varieties. This is due to the aging process, where the breakdown of proteins by enzymes and bacteria results in the formation of tyramine. As a result, consuming these cheeses close to bedtime can lead to increased alertness and potentially disrupt sleep.
It is important to note that the sensitivity to tyramine varies among individuals. Some people may experience more pronounced effects of increased alertness and arousal after consuming strong or aged cheeses, while others may be less affected. Additionally, the amount of cheese consumed also plays a role in the overall impact on alertness.
While strong or aged cheeses contain high levels of tyramine, other types of cheese, such as cottage cheese and low-fat cheeses, can be good bedtime snacks. These cheeses are high in tryptophan, an amino acid that promotes the release of serotonin, the "feel-good" hormone. Serotonin helps to relax the body and improve sleep quality.
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Some studies suggest that cheese may prevent nightmares and improve sleep quality
While cheese is often associated with negative effects when consumed at night, such as indigestion, nightmares, and insomnia, recent evidence suggests that cheese may actually help prevent nightmares and improve sleep quality.
Cheese contains tryptophan, an amino acid that promotes the release of serotonin, a hormone that encourages relaxation and plays a crucial role in managing sleep cycles. Additionally, cheese is high in calcium, which helps reduce stress and stabilize nerve fibers, allowing the nervous system to relax.
The British Cheese Board conducted a study in 2005 where participants consumed a 3-ounce (about 20g) piece of cheese before bedtime. The study found that different types of cheese influenced the types of dreams experienced. For example, those who ate blue cheese like Stilton reported vivid and unusual dreams, while Cheshire cheese led to dreamless and peaceful sleep.
According to Dr Judith Bryans, a Nutrition Scientist at The Dairy Council, tryptophan, one of the amino acids in cheese, has been shown to reduce stress and induce sleep. Similarly, Dr Lisa Medalie explains that vitamin B6, also found in cheese, increases serotonin levels, leading to more vivid dreams and improved memory.
While there is some evidence to suggest that cheese may improve sleep quality and prevent nightmares, more research is needed to confirm these findings. However, for cheese lovers, there is no definitive evidence suggesting that cheese should be avoided before bedtime.
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Cheese is high in calcium, which helps with stress reduction and the stabilisation of nerve fibres
Cheese has a reputation for causing vivid nightmares and insomnia. However, there is little scientific evidence to support this claim. In fact, eating cheese before bed might even help prevent hunger pangs that interrupt sleep.
Cheese is high in calcium, which is essential for stress reduction and the stabilisation of nerve fibres. Calcium helps the nervous system relax, allowing for a good night's sleep. In addition to calcium, cheese contains high levels of tryptophan, an amino acid that promotes the release of serotonin, a hormone that encourages the body to relax.
A study by the Cheese Board found that eating cheese before bed might improve sleep quality. Participants who ate Cheshire cheese reported dreamless, peaceful sleep. Those who ate blue cheese like Stilton were more likely to have vivid dreams. Cheddar caused dreams about celebrities, while Red Leicester produced nostalgic dreams about childhood memories.
While cheese may not be a nightmare fuel, it's important to note that eating too much of any food before bed can disrupt sleep. Strong or aged cheese, for example, contains high levels of the amino acid tyramine, which increases alertness.
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Bananas, turkey, brown rice, fish and yoghurt are good alternatives to cheese before bed
Whether cheese is bad for you at night is a debatable topic. While cheese is rich in protein and tryptophan, an amino acid necessary for making sleep-promoting chemicals, it may also cause reflux or stomach issues, especially for those who are lactose intolerant. Strong or aged cheese also contains high levels of the amino acid tyramine, which can increase alertness.
If you're looking for some good alternatives to cheese before bed, consider the following:
Bananas
Bananas are rich in magnesium, potassium, tryptophan, vitamin B6, carbs, and fiber, all of which may improve sleep quality. Magnesium helps maintain a normal circadian cycle and enhances sleep quality. Tryptophan is converted into serotonin, a hormone that regulates sleep. Bananas can also improve digestion and provide feelings of fullness, which may help you sleep better.
Turkey
Turkey is an excellent source of protein and tryptophan. Tryptophan is an amino acid that acts as a natural mood regulator, calms the body, balances hormones, and fights anxiety, all of which help induce sleep. The protein in turkey may also contribute to its ability to promote tiredness.
Brown Rice
Brown rice is a good source of tryptophan and magnesium. Tryptophan is converted into serotonin, which promotes good sleep. Magnesium relaxes the muscles and calms the body. As a complex carbohydrate, brown rice also helps reduce stress hormone levels and promotes the production of GABA, an inhibitory neurotransmitter that improves sleep.
Fish
Fish is a good source of tryptophan and vitamin B6, which is essential for the production of melatonin, a sleep-promoting hormone. Salmon and tuna, in particular, are healthy options that can lead to better sleep.
Yoghurt
Yoghurt contains high levels of tryptophan. It can also be paired with whole grains or fruits like cherries and bananas for a nutritious bedtime snack.
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Frequently asked questions
No, there is no clear evidence that cheese causes nightmares. However, there is some truth to the idea that eating cheese influences your dreams. A study by the British Cheese Board found that eating certain types of cheese before bed can affect the types of dreams you experience. For instance, participants who ate blue cheese like Stilton before bed were more likely to have vivid dreams.
Strong or aged cheese contains high levels of the amino acid tyramine, which makes us feel alert. Tyramine causes the adrenal gland to release the 'fight or flight' hormone, increasing alertness for a number of hours. However, cheese also contains tryptophan, an amino acid that promotes the release of the 'happy' hormone serotonin, which encourages relaxation. Therefore, eating cheese before bed might help or hinder your sleep, depending on the type of cheese consumed.
Some healthy late-night snack options include fruit, eggs, edamame, and hot cereal. If you're looking for snacks that will help you sleep, try melatonin-promoting foods like cherries or honey. Bananas, almonds, turkey, brown rice, fish, and yoghurt are also good options as they contain magnesium, tryptophan, or vitamin B6, which help with relaxation and sleep.
