Andy Montoya
A good night's sleep is often hard to come by, and the food we eat before bed can play a big part in its quality. Dairy products, including cheese, are rich in protein from whey, casein, and alpha-lactalbumin, which contribute to tryptophan, an amino acid necessary for making sleep-promoting chemicals. However, some cheeses are high in the amino acid tyramine, which increases heart rate and causes the brain to release stimulating 'fight or flight' hormones, leading to wakefulness. Parmesan is a hard, aged cheese with high levels of tyramine, so eating it before bed may be detrimental to sleep.
| Characteristics | Values |
|---|---|
| High in protein | Yes |
| Contains tryptophan | Yes |
| Contains calcium | Yes |
| Contains amino acid tyramine | Yes |
| Contains lactose | Yes |
| May cause reflux or stomach issues in lactose-intolerant people | Yes |
| May cause vivid dreams | Yes |
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What You'll Learn
- Parmesan is a hard, aged cheese with high tyramine levels, which can cause wakefulness
- Dairy products can disrupt digestion, but non-dairy snacks can improve sleep
- Heavy meals before bed can cause poor sleep, but a small snack can prevent hunger and improve sleep
- Parmesan is a low-lactose cheese, but it may still affect those with lactose intolerance
- Other foods high in fat, refined sugar, and artificial sweeteners can disrupt sleep
Parmesan is a hard, aged cheese with high tyramine levels, which can cause wakefulness
While Parmesan has high tyramine levels, it is important to note that it is also a low-lactose cheese. This means that most people with lactose intolerance can usually tolerate it. However, for those with reflux issues or lactose intolerance, consuming any type of dairy, including Parmesan, close to bedtime may still cause problems.
The impact of cheese on sleep is a debatable topic, and there are conflicting opinions and evidence regarding its effects. Some sources suggest that cheese, in general, can be sleep-inducing and promote relaxation due to its tryptophan content. Tryptophan is an amino acid that contributes to the production of serotonin and melatonin, which are sleep-promoting chemicals.
However, other sources advise against consuming aged cheeses like Parmesan before sleep due to their high tyramine levels. These sources recommend opting for younger cheeses like cottage cheese, which contain higher levels of tryptophan and have a positive impact on sleep.
Additionally, it is worth noting that heavy meals before bed, including large amounts of cheese, can lead to poor-quality sleep as they cause the body to work harder through digestion. Therefore, while Parmesan may not directly cause wakefulness due to its tyramine content, consuming a significant amount close to bedtime could indirectly disrupt sleep by affecting digestion.
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Dairy products can disrupt digestion, but non-dairy snacks can improve sleep
Dairy products, including cheeses, are rich in protein from whey, casein, and alpha-lactalbumin, which contribute to tryptophan. Tryptophan is an amino acid that is necessary for making serotonin and melatonin, sleep-promoting chemicals that naturally occur in the body. However, the fat and protein in milk can disrupt digestion and cause reflux or stomach issues in those who are lactose intolerant.
Cheeses such as cottage cheese, mozzarella, chedder, and Parmesan are high in tryptophan and may benefit your sleep. That said, heavy meals before bed can lead to poor-quality sleep. Parmesan, for example, is a hard cheese that contains high levels of the amino acid tyramine, which can increase heart rate and cause the brain to release stimulating 'fight or flight' hormones, resulting in wakefulness.
If you're looking for a bedtime snack, non-dairy options like turkey deli slices, cherries, almonds, and boiled eggs are sleep-friendly alternatives. These foods contain nutrients like tryptophan, melatonin, magnesium, and potassium, which can promote sleep and relaxation.
In addition to non-dairy snacks, certain herbal teas can also improve sleep. For example, drinking chamomile tea before bed can help reduce anxiety and initiate sleepiness due to its high content of the antioxidant apigenin, which binds to specific receptors in the brain that promote sleepiness and decrease arousal.
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Heavy meals before bed can cause poor sleep, but a small snack can prevent hunger and improve sleep
Parmesan cheese is a hard, aged cheese with high levels of lactose and the amino acid tyramine. While tyramine can promote the release of stimulating 'fight or flight' hormones, it is also necessary for making serotonin and melatonin, which are sleep-promoting chemicals.
The effects of eating cheese before bed vary from person to person. While some people claim that cheese keeps them awake, others find that it helps them sleep. For those with reflux issues or lactose intolerance, eating cheese before bed may cause problems. However, Parmesan is a low-lactose cheese that most people with lactose intolerance can usually tolerate.
Heavy meals before bed can cause poor sleep by disrupting digestion and causing indigestion. However, a small snack before bed can prevent hunger and improve sleep. The National Sleep Foundation recommends cottage cheese as a bedtime snack due to its high tryptophan content, which encourages the release of serotonin and promotes relaxation. Other recommended bedtime snacks include whole-wheat toast with peanut butter or almond butter, a banana with Greek yogurt, or a few crackers with almond butter. These foods contain complex carbohydrates, protein, magnesium, potassium, and fibre, which can help stabilise blood sugar levels and promote healthy sleep.
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Parmesan is a low-lactose cheese, but it may still affect those with lactose intolerance
Parmesan is a low-lactose cheese that contains high levels of the amino acid tyramine, which increases heart rate and causes the brain to release stimulating 'fight or flight' hormones. While tyramine is generally considered to promote wakefulness, some sources suggest that it may also aid in relaxation and sleep by contributing to the production of serotonin and melatonin, sleep-promoting chemicals that naturally occur in the body.
For most people, consuming tyramine-rich foods such as Parmesan cheese before bed may not be detrimental to sleep. However, for individuals with reflux issues or lactose intolerance, it could potentially cause problems. Lactose intolerance affects 68% of the world's population, and eating foods containing lactose can disrupt sleep patterns. While Parmesan is a low-lactose cheese, it may still affect those with lactose intolerance, especially if consumed in larger quantities or in combination with other lactose-containing foods.
In addition to its tyramine content, Parmesan cheese is also high in protein and calcium. Protein contributes to the production of tryptophan, an amino acid that promotes sleep. Calcium plays a crucial role in stress reduction and the stabilization of nerve fibers, allowing for relaxation. These nutrients may help offset the stimulating effects of tyramine and promote a more balanced response in the body.
It is worth noting that individual responses to specific foods can vary. While some people may find that Parmesan cheese disrupts their sleep due to its tyramine content or lactose presence, others may experience improved sleep quality due to the cheese's tryptophan and calcium content. Additionally, factors such as meal timing, food combinations, and overall dietary patterns also play a role in sleep quality. Therefore, while Parmesan may be a low-lactose option, it is advisable for individuals with lactose intolerance to monitor their personal responses and adjust their dietary choices accordingly to optimize their sleep.
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Other foods high in fat, refined sugar, and artificial sweeteners can disrupt sleep
Parmesan cheese is not the only food that can negatively impact your sleep. Other foods high in fat, refined sugar, and artificial sweeteners can also disrupt your sleep.
Firstly, foods high in fat, such as butter, ice cream, deep-fried dishes, processed snacks, and French fries, can lead to a bad night's sleep. A study found that high amounts of saturated fat consumed throughout the day led to lighter and less restorative sleep. Cheese, especially aged cheeses like Parmesan, also falls into this category.
Secondly, refined sugar and artificial sweeteners can play havoc with your blood sugar levels and disrupt your natural sleepiness. This includes sweets, candy bars, sugary cereals, and fizzy drinks. Less sleep at night can lead to a need for more energy-boosting foods during the day, creating a vicious cycle.
Finally, while dairy products contain tryptophan, a hormone that promotes sleep, the fat and protein in milk might keep you awake by disrupting your digestion. Instead of a glass of milk or hot chocolate before bed, try some water or decaffeinated tea.
In summary, while Parmesan cheese may not be the sole culprit behind a bad night's sleep, it is important to be mindful of your overall diet and avoid excessive consumption of high-fat, high-sugar, and dairy-rich foods close to bedtime to optimize your sleep quality.
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Frequently asked questions
Yes, it is true. Parmesan is a hard, aged cheese with high levels of the amino acid tyramine, which increases heart rate and causes the brain to release stimulating 'fight or flight' hormones. This can keep you awake.
Young, soft cheeses like cottage cheese, mozzarella, and feta are high in tryptophan, a hormone that promotes sleep.
Foods high in refined sugars and artificial sweeteners, such as sweets, candy bars, and fizzy drinks, can disrupt your natural sleepiness by playing havoc with your blood sugar levels. Foods high in saturated fat, such as butter, ice cream, and fried foods, should also be avoided at night.
