Is Eating Cheese at Night Good or Bad for Your Sleep?

November 6, 2025 •

4 min read

According to a 2025 Canadian study on university students, consuming certain foods like dairy products can impact sleep quality and vividness of dreams, influencing the long-standing debate on whether eating cheese at night is good or bad for you. The truth is more nuanced than a simple yes or no answer, depending on the type of cheese, your digestive health, and the quantity consumed.

Quick Summary

The effect of eating cheese before bed varies widely among individuals. Factors like digestive sensitivity, portion size, and cheese type influence outcomes. While cheese contains sleep-supportive nutrients like tryptophan and calcium, its high fat content can disrupt sleep through indigestion or reflux for some people.

Key Points

Tryptophan Content: Cheese is a source of tryptophan, an amino acid that helps produce sleep-regulating hormones like serotonin and melatonin.
Digestive Issues: For some, particularly those with reflux or lactose intolerance, the high fat and lactose in cheese can cause indigestion and disrupt sleep.
Cheese and Dreams: The link between cheese and nightmares is a myth; however, certain cheeses may be associated with more vivid dreams, especially if they cause digestive discomfort.
Moderation is Key: Consuming a small, light portion of cheese, rather than a heavy meal, is less likely to cause sleep disturbances.
Timing Matters: Eating a cheese snack at least one to two hours before bed allows for proper digestion.
Calcium's Benefits: Cheese's calcium content assists the body in using tryptophan to create melatonin, potentially promoting better sleep.
Individual Response: The effect of cheese on sleep is highly individual and depends on personal digestive tolerance and sensitivity.

The Scientific Case for Cheese Before Bed

The myth that eating cheese before bed inevitably leads to nightmares is unfounded by scientific evidence and largely debunked. In fact, some components of cheese can be beneficial for sleep. The British Cheese Board funded a 2005 study that found cheese consumption could improve sleep quality, with different types of cheese resulting in different dream content, but no nightmares.

Tryptophan and Serotonin

Cheese is a rich source of tryptophan, an essential amino acid. The body uses tryptophan to produce serotonin, a neurotransmitter that regulates mood, and melatonin, the hormone that controls the sleep-wake cycle.

Serotonin Production: Tryptophan first converts to serotonin, promoting a feeling of calm and well-being.
Melatonin Synthesis: Serotonin is then converted into melatonin, which helps signal to your body that it is time to sleep.

Calcium's Role in Sleep

Beyond tryptophan, cheese provides a significant amount of calcium. Calcium plays a role in the conversion of tryptophan to melatonin and helps regulate muscle function, which can be calming to the nervous system. Some studies even link low calcium intake to poorer sleep quality.

Potential Downsides of Nighttime Cheese Consumption

While the sleep-promoting nutrients are a positive aspect, eating cheese at night isn't for everyone. Several factors can lead to a restless night.

Indigestion and Reflux

For many, especially those prone to indigestion or acid reflux, the high fat content of cheese can cause problems.

Slow Digestion: Fat is the slowest macronutrient to digest, meaning your body must work hard to process it while you're trying to sleep.
Increased Acidity: High-fat meals can relax the lower esophageal sphincter, allowing stomach acid to creep back up and cause heartburn.

Vivid Dreams

Some research suggests that eating cheese can cause more vivid or bizarre dreams, although not necessarily nightmares. One study found a small percentage of participants associated dairy with unusual dreams, though the link may be anecdotal and potentially a self-fulfilling prophecy for some.

Lactose Intolerance

A significant portion of the population is lactose intolerant. For these individuals, consuming lactose-rich cheeses can lead to gas, bloating, and other digestive discomforts that will undoubtedly disrupt sleep. Opting for low-lactose cheeses like Parmesan or aged cheddar may help mitigate these issues.

Which Cheese is Best (or Worst) for Nighttime?


Cheese Type	Potential Benefit	Potential Drawback	Ideal Timing/Portion
Cottage Cheese	High in protein and tryptophan, low in fat.	High in lactose for some.	Small portion 1-2 hours before bed.
Aged Cheddar	Contains tryptophan and is lower in lactose.	Higher fat content can be slow to digest.	Small portion at least 2-3 hours before bed.
Blue Cheese (e.g., Stilton)	Contains tryptophan.	Strongly associated with bizarre or vivid dreams.	Best consumed earlier in the day or avoided entirely before bed.
Parmesan	Low in lactose, good source of calcium.	High in fat, so moderation is key.	Small, shaved portion with a light carb.

Best Practices for Eating Cheese at Night

For those who tolerate dairy well and wish to test its sleep-promoting potential, moderation and timing are key. Pairing a small amount of cheese with a carbohydrate can help aid the transport of tryptophan to the brain, enhancing its sleep-inducing effects. A light snack, such as a slice of low-fat cheese on a whole-grain cracker, is preferable to a heavy, cheesy meal.

Mindful Consumption: Listen to your body and its unique response to different foods. Keep a food diary to track how certain cheeses or portion sizes affect your sleep patterns.
Portion Control: Limit your nighttime cheese snack to a small, controlled amount, such as a single ounce. Avoid large portions or heavy, cheese-laden meals close to bedtime.
Timing is Everything: Aim to eat your cheese snack at least 1-2 hours before you plan to go to sleep. This gives your digestive system time to process the food without interfering with your body’s natural relaxation process.
Consider Alternatives: If you notice negative effects, opt for other sleep-friendly snacks like bananas, almonds, or tart cherry juice.

Conclusion: A Matter of Moderation and Individual Response

There is no one-size-fits-all answer to whether eating cheese at night is good or bad. For some, a small portion of a low-fat cheese may assist sleep due to its tryptophan and calcium content. For others, particularly those with digestive sensitivities, the fat and lactose content can lead to indigestion and disrupted sleep. The long-standing myth about cheese-induced nightmares is largely unproven, with most adverse effects stemming from digestive discomfort rather than the cheese itself. The key is to be mindful of your body’s signals and to consume cheese in moderation, preferably a couple of hours before bed, to support rather than hinder your rest. For personalized guidance on your diet and sleep health, it is always recommended to consult with a healthcare professional.

Frequently Asked Questions

No, scientific evidence does not support the myth that cheese causes nightmares. The link may come from digestive issues caused by heavy eating before bed, which can disrupt sleep and lead to more vivid or remembered dreams.

Cheeses high in tryptophan and lower in fat and lactose, like cottage cheese and Parmesan, are considered better options for a pre-sleep snack. Low-fat or aged cheeses tend to be easier to digest.

Cheese contains the amino acid tryptophan, a precursor to serotonin and melatonin, which are hormones that regulate mood and sleep. This nutrient content may promote feelings of relaxation and sleepiness in some individuals.

To avoid potential indigestion, it is best to consume cheese at least one to two hours before going to bed. This allows the digestive process to begin before you lie down.

Yes, if you are lactose intolerant, consuming cheese, especially lactose-rich types like ricotta, can cause gas and bloating that disrupt sleep. Opt for low-lactose cheeses or avoid dairy close to bedtime.

Yes, eating a large, heavy meal with a lot of cheese right before bed can cause indigestion and force your body to work hard on digestion during a time meant for rest, leading to poor sleep quality.

Highly fatty or very strong, aged cheeses like Stilton or extra-rich cheddar can be particularly hard to digest and have been anecdotally linked to more vivid dreams. They are best consumed earlier in the day.