Is it okay to eat cheese before going to bed?

November 28, 2025 •

4 min read

While the myth of cheese-induced nightmares dates back to Charles Dickens, a 2005 study by the British Cheese Board found no link between eating cheese before bed and bad dreams. However, the question of whether it's okay to eat cheese before going to bed has a more complex answer that depends on your digestive system and the specific type of cheese.

Quick Summary

The impact of consuming cheese late at night varies widely among individuals. Potential effects range from promoting sleep due to tryptophan content to disrupting rest via digestive issues, tyramine, or lactose intolerance.

Key Points

Impact Varies: The effect of cheese before bed is highly individual and depends on your body's tolerance and the type of cheese consumed.
Aged Cheese Contains Tyramine: Cheeses like Stilton and mature cheddar are high in tyramine, a compound that can increase alertness and disrupt sleep.
Low-Fat Options Are Safer: High-fat cheeses are harder to digest, so lighter options like mozzarella or cottage cheese are less likely to cause discomfort.
Lactose Intolerance Can Worsen Nightmares: Recent studies link gastrointestinal symptoms from lactose intolerance to a higher frequency and intensity of nightmares.
Timing is Important: Eating a cheese snack at least 2-3 hours before sleep is recommended to allow for proper digestion.
Tryptophan Can Help: Cheese contains tryptophan, which the body converts to sleep-regulating hormones like melatonin, potentially aiding relaxation.
Avoid Large Portions: Excessive consumption of any food, not just cheese, before bed can cause indigestion and interfere with sleep architecture.

The Origins of the 'Cheese Dreams' Myth

The notion that cheese causes nightmares is an old one, popularized by Ebenezer Scrooge in Charles Dickens's A Christmas Carol, who blamed his ghostly visions on "a crumb of cheese". This long-standing myth has been both perpetuated and debunked by modern anecdotal evidence and informal studies. For example, a 2005 study from the British Cheese Board, while not peer-reviewed, claimed no link between cheese and nightmares, even suggesting certain cheeses might induce pleasant dreams. Yet, other findings present a more nuanced picture, highlighting individual differences and specific properties of cheese.

The Potential Benefits of a Bedtime Cheese Snack

Certain compounds in cheese can actually be beneficial for sleep. As a dairy product, cheese is rich in tryptophan, an amino acid precursor to the neurotransmitters serotonin and melatonin, both essential for regulating sleep-wake cycles. The protein and calcium in cheese also play a supporting role.

How Tryptophan Aids Sleep

Tryptophan is converted by the body into serotonin, a mood regulator, which is then converted into melatonin, the primary sleep hormone. For this process to be most effective, pairing tryptophan-rich foods with a small amount of carbohydrates can be helpful.

The Role of Calcium and Protein

Cheese is a good source of calcium, which helps the brain utilize tryptophan to produce melatonin. Furthermore, the protein in cheese, particularly casein, digests slowly and provides a steady supply of energy overnight. This helps stabilize blood sugar levels and can prevent midnight awakenings caused by a dip in glucose.

The Potential Downsides and Risks

Not everyone is suited to eating cheese before bed. For sensitive individuals, this habit can lead to significant sleep disruption. The main culprits are digestive discomfort, certain stimulating compounds, and lactose intolerance.

Digestive Discomfort and Sleep Disruption

Cheese is high in fat, and the body's digestive processes slow down at night. Eating a large portion of fatty food like cheese too close to bedtime can burden the digestive system and cause indigestion, heartburn, or acid reflux. This discomfort can lead to restless, fragmented sleep, and potentially, more vivid or disturbing dreams.

The Impact of Tyramine

Aged cheeses, such as Stilton, cheddar, and Parmesan, contain high levels of tyramine, an amino acid that triggers the release of norepinephrine. Norepinephrine is a stimulating neurotransmitter that can increase alertness, heart rate, and blood pressure—the opposite of what you want before bed.

Lactose Intolerance and Nightmares

Recent research has highlighted a strong link between lactose intolerance and an increase in vivid nightmares and poor sleep quality. For individuals with a sensitivity to lactose, the sugar found in dairy, consuming cheese before bed can lead to gastrointestinal distress, gas, and pain. These physical symptoms are believed to cause sleep disturbances that increase wakefulness during REM sleep, leading to a higher chance of remembering bizarre or scary dreams.

A Comparison of Cheeses for Bedtime Snacking


Cheese Type	Effect on Sleep	Potential Issues
Cottage Cheese	Good, aids sleep via tryptophan and protein.	Higher in lactose than other types, may cause issues for sensitive individuals.
Mozzarella	Good, rich in calcium and tryptophan.	Small portion is key; excessive amounts can cause indigestion.
Swiss Cheese	Good, contains both tryptophan and calcium.	High in tyramine, so moderating portion size is important.
Cheddar (Aged)	Mixed; contains tryptophan, but also high tyramine.	High tyramine levels can increase alertness and interfere with sleep.
Stilton (Blue)	Negative; may cause strange, vivid dreams.	Highest tyramine content, acting as a stimulant that disrupts REM sleep.
Brie/Camembert	Mixed; some reports suggest relaxing effects, others odd dreams.	Higher fat content can be difficult to digest late at night.

Best Practices for a Bedtime Cheese Snack

If you choose to enjoy cheese before bed, following these best practices can help minimize the risk of sleep disruption:

Mind your portion size. A small amount, such as an ounce or two, is far less likely to cause issues than a large, heavy meal.
Time it right. Eat your snack at least two to three hours before you plan to go to sleep. This gives your body ample time to digest.
Choose wisely. Opt for mild, low-fat cheeses like cottage cheese or mozzarella over aged, tyramine-rich varieties.
Pair it with carbs. Pairing cheese with whole-grain crackers helps enhance tryptophan's access to the brain, supporting melatonin production.
Listen to your body. Pay attention to how your body and sleep patterns react. If you notice a negative effect, it's best to avoid cheese at night.

Conclusion

Ultimately, whether it's okay to eat cheese before going to bed depends on your individual physiology and your cheese selection. For most people, a small, low-fat portion of cheese consumed a few hours before bedtime is perfectly fine and may even support sleep due to its tryptophan and calcium content. However, those with lactose intolerance or a sensitivity to tyramine found in aged cheeses should be more cautious, as these factors can disrupt digestion and lead to restless nights or nightmares. The key is moderation, timing, and making an informed choice that works best for your body.

For more information on the intricate relationship between diet and sleep quality, consult academic resources such as this National Institutes of Health review on dairy and sleep.

Frequently Asked Questions

Yes, the idea that cheese directly causes nightmares is largely a myth. Research from the British Cheese Board, though not peer-reviewed, found no such link. Any vivid or disturbing dreams are more likely caused by other factors like indigestion or certain food sensitivities.

For a bedtime snack, opt for low-fat, fresh cheeses that are lower in tyramine. Good choices include mozzarella, Swiss cheese, and cottage cheese.

Aged cheeses, such as Stilton, mature cheddar, and Parmesan, contain higher levels of tyramine. This compound can trigger stimulating brain chemicals, increasing alertness and potentially delaying sleep onset.

To minimize the risk of digestive issues interrupting your sleep, it is best to have your last snack, especially if it contains cheese, at least two to three hours before bedtime.

Yes. The high fat content in many cheeses requires more effort to digest. Eating a large quantity too close to bedtime can cause digestive discomfort, such as acid reflux or heartburn, which can disrupt your sleep.

According to recent studies, yes. There is a strong association between lactose intolerance, the gastrointestinal symptoms it causes, and a higher reported intensity of nightmares among some individuals.

Not necessarily. While some find dairy disruptive, others find it helpful. A warm glass of milk, for example, is a classic remedy. The key is to know your body's tolerance and choose wisely based on fat and tyramine content.