Bushra Griffith
Eating cheese before bed is a topic of debate. Some sources claim that cheese is one of the worst foods to eat before bed due to its high levels of tyramine, an amino acid that increases alertness. However, other sources argue that cheese contains tryptophan, an amino acid that promotes serotonin and melatonin production, aiding a good night's sleep. While some studies suggest that cheese may cause vivid dreams, there is no definitive link between cheese consumption and nightmares. Overall, while the effects of cheese before bed may vary for individuals, it is important to consider its potential benefits and drawbacks when deciding whether to indulge in this bedtime snack.
| Characteristics | Values |
|---|---|
| Cheese's effect on sleep | Disputed |
| Cheese's effect on dreams | May cause vivid dreams |
| Nutritional benefits | High in protein, calcium, and vitamins |
| Nutritional drawbacks | High in fat, contains tyramine |
| Recommended types of cheese | Pasteurized milk cheeses, e.g. cottage cheese, ricotta, cream cheese |
| Not recommended types of cheese | Strong or aged cheese, e.g. cheddar, Swiss, Parmesan, blue cheese, gorgonzola |
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What You'll Learn
- Strong or aged cheese contains tyramine, which can make you feel alert
- Cottage cheese is high in sleep-friendly nutrients like tryptophan, calcium, and protein
- Cheese is rich in fat, which takes longer to digest, potentially disrupting sleep
- Cheese may cause reflux or stomach issues in those who are lactose intolerant
- Cheese contains tryptophan, which is necessary for making sleep-promoting chemicals
Strong or aged cheese contains tyramine, which can make you feel alert
While cheese is generally considered a comfort food, it is not always the best option for a bedtime snack. Strong or aged cheeses, such as cheddar, Swiss, Parmesan, blue cheeses, and gorgonzola, contain high levels of tyramine, an amino acid that can increase alertness and make it difficult to fall asleep.
Tyramine is a naturally occurring substance found in many aged or fermented foods, including strong cheeses. It stimulates the production of norepinephrine, often referred to as the "fight-or-flight" hormone. This can lead to increased alertness and arousal, which is not ideal when trying to fall asleep. The adrenal gland releases this hormone, which can keep you feeling awake for several hours.
In addition to strong or aged cheeses, other foods high in tyramine include preserved meats such as bacon, ham, and pepperoni. If you're craving cheese before bed, it's best to opt for cheeses made from pasteurized milk, like cottage cheese, ricotta, or cream cheese, which generally have lower levels of tyramine.
While the tyramine in strong or aged cheese can make you feel alert, it's important to note that cheese also contains tryptophan, another amino acid that can promote sleep. Tryptophan is necessary for the production of serotonin and melatonin, which are sleep-regulating hormones. However, the high fat content in cheese can slow down digestion, potentially disrupting sleep.
Overall, while cheese can be a nutritious and comforting food, it's best to avoid strong or aged varieties before bed due to their tyramine content, which can make you feel alert and disrupt your sleep. Opting for milder cheeses made from pasteurized milk or choosing other sleep-promoting foods, such as bananas, honey, or turkey, may be better bedtime snack options.
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Cottage cheese is high in sleep-friendly nutrients like tryptophan, calcium, and protein
While opinions vary on whether cheese is a good snack before bed, cottage cheese is often recommended as a sleep-friendly food. This is because cottage cheese is high in nutrients like tryptophan, calcium, and protein, which can promote better sleep.
Tryptophan is an essential amino acid that your body cannot produce on its own. It is used to create proteins and synthesize serotonin and melatonin, which are key to good sleep and mental well-being. Serotonin is a hormone that helps regulate mood, while melatonin is a hormone that helps regulate sleep. Dairy products, including cheese, are good sources of tryptophan, with cheese having the highest content among dairy products. A half-cup of cottage cheese contains 332 mg of tryptophan, which is 118% of the recommended daily intake (RDI). Other high-tryptophan cheeses include hard varieties like mozzarella, cheddar, and Parmesan.
Calcium, another nutrient found in cottage cheese, also plays a role in promoting sleep. Calcium helps the body use tryptophan to make melatonin. Some studies suggest that low calcium intake may be linked to poor sleep, so eating calcium-rich foods like cottage cheese may help increase calcium levels over time, leading to better sleep.
Protein, the third key nutrient in cottage cheese, can also contribute to a good night's rest. Protein helps you sleep longer and can balance blood sugar levels overnight. Sleep disturbances can occur when blood sugar levels dip too low, so the protein in cottage cheese may help stabilize your blood sugar and improve your sleep quality.
In summary, cottage cheese is a good bedtime snack option due to its high content of tryptophan, calcium, and protein, which work together to promote sleep and improve sleep quality. However, it's important to remember that heavy meals before bed can disrupt sleep, so enjoying cottage cheese in moderation as part of a balanced bedtime snack is recommended.
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Cheese is rich in fat, which takes longer to digest, potentially disrupting sleep
While cheese contains tryptophan, an amino acid that helps the body produce serotonin and melatonin, sleep-promoting chemicals, eating cheese before bed may not be a good idea. Cheese is rich in fat, which is the slowest macronutrient to digest. While your mind may be ready to sleep, your body might still be working hard to digest the cheese, potentially disrupting your sleep.
Cheese, especially strong or aged cheese, also 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, norepinephrine, which increases alertness for several hours. Therefore, consuming cheese before bed may not be ideal if you are looking for a restful night's sleep.
In addition, heavy meals before bed can lead to poor-quality sleep, and cheese is often combined with other foods such as crackers or bread, creating a filling bedtime snack. While cottage cheese and hard cheeses like mozzarella, cheddar, and Parmesan are high in tryptophan, calcium, and protein, which may aid sleep, other types of cheese may cause reflux or stomach issues, especially in those who are lactose intolerant.
Consuming too much salt before bed can also disrupt sleep, and cheese is often paired with salted crackers or bread. Therefore, while cheese contains some nutrients that may promote sleep, it is also high in fat and can be combined with other foods that may disrupt sleep, making it a less than ideal bedtime snack.
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Cheese may cause reflux or stomach issues in those who are lactose intolerant
While cheese is a good source of protein, calcium, and tryptophan, which are nutrients that may promote sleep, it may cause reflux or stomach issues in those who are lactose intolerant.
Cheese is rich in protein from whey, casein, and alpha-lactalbumin, which are contributors of tryptophan. Tryptophan is an amino acid that is necessary for making serotonin and melatonin, which are sleep-promoting chemicals that naturally occur in the body. However, cheese is also a high-fat food, and consuming high-fat foods before bed can trigger heartburn and disrupt sleep.
Cheese is also a source of tyramine, an amino acid that stimulates the production of norepinephrine, the flight-or-fight hormone. This can increase alertness and put the body into a hyper-aroused state, which is counterproductive to falling asleep. Strong or aged cheeses, such as cheddar, Swiss, Parmesan, blue cheeses, and gorgonzola, tend to have higher levels of tyramine.
Additionally, cheese is a slow-digesting food due to its high-fat content. While it provides the body with the nutrients necessary for sleep, the body may still be working hard to digest the cheese, potentially disrupting sleep.
For those who are lactose intolerant, consuming cheese before bed may lead to indigestion, heartburn, gas, stomach pain, bloating, or diarrhea. These symptoms can interrupt sleep and cause discomfort. Therefore, it is recommended to opt for non-dairy alternatives or choose cheeses with lower lactose content, such as cottage cheese, ricotta, or cream cheese.
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Cheese contains tryptophan, which is necessary for making sleep-promoting chemicals
There are conflicting opinions on whether cheese is a good snack before bed. While some sources claim that cheese is one of the worst foods to eat before bed, others suggest that certain types of cheese may improve sleep quality.
Cheese contains tryptophan, an amino acid that is necessary for making serotonin and melatonin, which are sleep-promoting chemicals. Tryptophan is often blamed for causing drowsiness after a big Thanksgiving meal. It is also required for growing and helping your body produce and maintain proteins, muscles, enzymes, and neurotransmitters. Tryptophan is used by the body to produce serotonin, the hormone that makes us feel happy, which has a significant impact on sleep. A study found that consuming tryptophan-enriched cereal improved nocturnal sleep, melatonin, serotonin, and total antioxidant capacity levels, as well as mood in humans.
Cheeses that are high in tryptophan and may be beneficial for sleep include cottage cheese and hard cheeses such as mozzarella, cheddar, and Parmesan. These cheeses are also high in calcium and protein, which may further promote sleep. Calcium helps the body use tryptophan to make melatonin, a hormone that is typically produced in higher quantities at night, signaling to the body that it is time to sleep.
However, it is important to consider that cheese is also high in fat, which is slow to digest. As a result, while cheese may promote sleepiness, the body may still be working to digest it, potentially disrupting sleep. Additionally, cheese is high in protein, which can contribute to reflux or stomach issues, especially for those who are lactose intolerant. Strong or aged cheeses, such as cheddar, Swiss, Parmesan, blue cheese, and gorgonzola, contain high levels of the amino acid tyramine, which stimulates the production of norepinephrine, the 'fight-or-flight' hormone, increasing alertness.
In conclusion, while cheese contains tryptophan, which is necessary for making sleep-promoting chemicals, other factors such as high fat and protein content, as well as the presence of tyramine in certain cheeses, may counteract its sleep-promoting effects. Individual tolerance and digestion may also play a role in determining whether cheese is a suitable bedtime snack.
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Frequently asked questions
No, eating cheese before bed will not give you nightmares. However, according to some studies, it may cause vivid or unusual dreams.
Cheese contains tryptophan, an amino acid that helps your body produce serotonin (the hormone that makes you feel happy) and melatonin, which are sleep-promoting chemicals.
Strong or aged cheese contains tyramine, an amino acid that stimulates the production of norepinephrine, the flight-or-fight hormone. This can make you feel alert and increase your heart rate. Cheese is also high in fat, which can disrupt your digestive system and lead to poor sleep quality.
Some sleep-friendly alternatives to cheese include cottage cheese, turkey deli slices, tart cherries, chopped almonds, boiled eggs, and yogurt.
