Is Cheese an Ok Late Night Snack?

November 22, 2025 •

3 min read

According to a 2005 study by the British Cheese Board, eating cheese before bed does not cause nightmares for most people and may even improve sleep quality. However, the real question is whether cheese is an ok late night snack for your overall health and rest, considering factors like portion size and fat content.

Quick Summary

This guide explores the benefits and drawbacks of consuming cheese late at night, covering the role of tryptophan and calcium in sleep promotion versus the risks of digestive upset from high-fat varieties or excessive portions. It outlines the best types of cheese for a bedtime snack and provides guidance on moderation.

Key Points

Moderation is key: A small portion of cheese is generally fine, while a large, fatty serving can lead to digestive discomfort and poor sleep quality.
Choose low-fat varieties: Mild, low-fat cheeses like cottage cheese or mozzarella are best for bedtime, as they are easier to digest.
Use the tryptophan and calcium benefits: Cheese contains tryptophan, which helps produce sleep-regulating melatonin, and calcium, which aids in this process.
Avoid aged or strong cheeses: Varieties high in tyramine, like Stilton, could potentially cause vivid dreams or restlessness in sensitive individuals.
Time your snack wisely: To avoid potential indigestion or reflux, try to eat your cheese snack a couple of hours before you lie down.
Don't worry about nightmares: The idea that cheese causes nightmares is a widely debunked myth, though digestive issues can disrupt sleep.
Listen to your body: Individual tolerance varies; pay attention to how different cheeses or portion sizes affect your sleep.

The Tryptophan and Calcium Connection

One of the primary arguments in favor of cheese as a late-night snack is its nutritional composition, particularly the presence of tryptophan and calcium. Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that regulates mood, and melatonin, the hormone that controls the sleep-wake cycle. The calcium found in cheese further aids the brain in converting this tryptophan into melatonin, creating a calming effect that can promote sleep. This makes a small portion of certain cheeses a potentially helpful tool for those looking to wind down naturally before bed.

Which Cheeses Are Best for Sleep?

Not all cheeses are created equal when it comes to their sleep-promoting potential. Mild, lower-fat options are generally the best choice, as they are less likely to cause digestive issues that could keep you awake.

Cottage Cheese: Often cited as the best option, cottage cheese is high in protein and tryptophan while being relatively low in fat. The slow-digesting casein protein can also help you feel full longer.
Mozzarella: This cheese is high in calcium, which supports melatonin production, and is a relatively light option for late-night consumption.
Swiss Cheese: Like mozzarella, Swiss cheese offers a good balance of both tryptophan and calcium.
Cheddar: While a popular choice, moderation is key with cheddar. The British Cheese Board study participants reported good sleep after eating cheddar, but its fat content should be considered.

The Digestive Discomfort Problem

While the nutritional profile of cheese can be beneficial, the main reason some people experience restless nights after a late-night cheese snack is the potential for digestive upset. Cheese is high in fat, and the body's digestive processes slow down at night. Consuming a large or fatty portion too close to bedtime can cause the following issues:

Acid Reflux and Heartburn: Especially for those prone to GERD, high-fat foods can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus.
Bloating and Indigestion: Eating heavy, rich foods before bed can leave your body working overtime to digest, which can lead to discomfort and poor sleep quality.
Lactose Intolerance: A significant portion of the global population is lactose intolerant. Consuming dairy, especially high-lactose cheeses, can cause stomach pain, gas, and bloating that disrupt sleep.

The 'Cheese Dreams' Myth and the Tyramine Factor

The persistent rumor that cheese causes nightmares is largely a myth. A 2005 study famously debunked this, finding no link between cheese and bad dreams. However, some very anecdotal reports exist of people having more vivid or bizarre dreams. A possible explanation lies with certain types of cheese containing tyramine, a compound that can cause the release of stimulating 'fight or flight' hormones in the brain. Strong, aged cheeses like Stilton, Gorgonzola, and certain cheddars contain higher levels of tyramine, which could theoretically cause restlessness in sensitive individuals. For most, though, the issue is more likely digestive than dream-related.

Comparison of Late-Night Cheese Options

To make an informed decision, here is a comparison of different types of cheese as a late-night snack:


Feature	Low-Fat Cottage Cheese	Mild Cheddar	Aged Blue Cheese (Stilton)
Tryptophan Content	High	High	Contains Tryptophan
Calcium Content	High	High	High
Fat Content	Low	Moderate	High
Digestibility	Easy to digest	Moderate, best in small amounts	Harder to digest, potential for issues
Tyramine Levels	Low	Moderate	High, potentially stimulating
Ideal for Sleep?	Generally considered a safe, beneficial choice	Good in moderation	Not recommended for late-night

Conclusion: How to Enjoy Cheese Late at Night Responsibly

So, is cheese an ok late night snack? The answer is: yes, in moderation, and with the right kind of cheese. The key takeaways are to prioritize mild, low-fat varieties and to keep portion sizes small to avoid digestive upset. Pairing it with a complex carbohydrate like a whole-grain cracker can also help the body utilize tryptophan more effectively. For those with lactose intolerance or a history of acid reflux, consuming cheese several hours before bed is advisable, or opting for naturally low-lactose cheeses like Parmesan and Swiss may reduce risk. Ultimately, listening to your own body's response is the most reliable guide. A small, thoughtful portion can be a soothing and satisfying end to the day, free from any nightmare-inducing effects.

For more expert-backed tips on incorporating cheese into a healthy diet, you can explore resources like the Cleveland Clinic's guidance on the health benefits and risks of cheese.

Note: A standard portion of cheese for a late-night snack is typically around one ounce, or 30 grams.

Frequently Asked Questions

Yes, in small amounts. Cheese contains the amino acid tryptophan, a precursor to serotonin and melatonin, which are hormones that regulate sleep. Calcium in cheese also helps the brain use tryptophan to create melatonin.

No, this is a myth. A 2005 study by the British Cheese Board found no link between cheese consumption and nightmares. Restless sleep caused by indigestion from heavy foods is a more likely culprit for bizarre dreams.

Mild, low-fat cheeses are best. Options like cottage cheese, mozzarella, and Swiss are generally easier to digest and have a good balance of sleep-promoting nutrients.

The high fat content in some cheeses takes longer to digest, especially when your body is winding down for sleep. This can lead to bloating, discomfort, or acid reflux, particularly if you eat too much or choose a high-fat variety.

A standard, responsible portion is about one ounce (30 grams). This is enough to provide the potential sleep benefits without overloading your digestive system.

Pairing cheese with a complex carbohydrate, such as a few whole-grain crackers, can help your body utilize the tryptophan more effectively. This also provides fiber for satiety.

People with lactose intolerance should exercise caution. Opt for naturally low-lactose cheeses like aged cheddar, Swiss, or Parmesan, or choose lactose-free products to avoid digestive issues that can interrupt sleep.