Does Cheese Give You Nightmares?

We have all heard the old wives' tale that eating cheese before bed will give you nightmares. Some of us may even have turned away from the cheese board after dark to ensure a good night's sleep. What a shame when there is no robust evidence that eating cheese will give you nightmares.

The link between cheese consumption and strange dreams is so well known that it appears in literature. Dickens perpetuated the idea in A Christmas Carol when Scrooge blamed a 'crumb of cheese' for his vivid dreams of his deceased partner, Jacob Marley.

However, readers should note that he also blamed his disturbed sleep on an 'underdone potato' and 'an undigested bit of beef'.

So, let's examine some competing theories about how eating cheese before bedtime can cause the most vivid dreams.

The British Cheese Board study

In 2005 the British Cheese Board produced a much-quoted study that seemed to confirm that eating cheese before bed does influence sleep, but in a good way! Furthermore, the study's results seemed to suggest that different varieties of cheese were responsible for various types of dreams.

The study participants were given 20 grams of cheese at bedtime and then asked to record their dreams. They reported excellent sleep, and different cheeses prompted different types of dreams. Stilton caused weird dreams, but British brie gave female participants relaxed dreams. Red Leicester prompted dreams of the past, with school days being a popular theme.

As exciting as the British Cheese Board study may be, it has to be admitted that the Board did have a vested interest in dispelling negative thoughts about eating cheese before bed. In addition, as one researcher noted, the study didn't have a control group, a set of participants who didn't eat any cheese before bedtime and whose dreams could also be reported.

Sadly, without this, the study cannot be taken as empirical evidence and is unlikely to be published in a scientific peer-reviewed journal.

What does science say about eating cheese?

Science suggests that cheese and other dairy products contain an ingredient that could improve sleep quality.

The amino acid tryptophan can be found in most protein-rich foods and in high amounts in milk and dairy products.

Tryptophan is thought to encourage relaxation and improve sleep. This is because it facilitates the effects of the proven sleep-inducing chemicals serotonin and melatonin.

Cheese and crackers fans will be interested to hear that tryptophan seems to work most effectively when ingested with carbohydrates. The carbohydrates raise insulin levels, which helps tryptophan move across the blood-brain barrier to contribute to sleep quality.

More research is needed in this area, and the amount of tryptophan in foods is still relatively small and may only have a modest effect.

So, why do I get vivid dreams after eating cheese?

If vivid dreams occur when you dig into that last course, it may be a question of digestion but not specifically related to your cheese consumption.

Nightmares and disturbed sleep patterns are often the result of eating late at night and going to bed on a full stomach, whether the contents include cheese or not.

Other foods containing saturated fat, tea, coffee, red meat, and alcohol are often the culprits. Of course, some cheese has a high-fat content, making it difficult to digest.

Heavy meals at bedtime overload the digestive system when it should be slowing down, which may mean you spend more time in REM (rapid eye movement) sleep cycles rather than deep sleep. REM (rapid eye movement ) sleep cycles are when dreams occur, and if your full stomach frequently wakes you, you will remember the vivid dreams more clearly.

Eating foods high in sugar before bed may disrupt sleep. Sugar stimulates the metabolism, preventing the body from slipping into relaxed mode.

The effect of temperature on sleep patterns

Your body temperature must drop by one degree at bedtime to ensure sound sleep quality. Late-night eating raises your body temperature, making it harder to fall asleep and increasing the risk of disturbing dreams.

This is why a warm bath or shower can help you sleep. When you step out of the warm water, you cool down, and your body takes this as a sleep cue and begins to wind down.

Lactose intolerance and bad dreams

Lactose intolerances are common, and aged cheeses like Parmesan and extra mature Cheddar are usually well tolerated by people who are lactose intolerant. However, if you have strange dreams after eating other types of cheese, you may have lactose issues.

Lactose intolerance can cause gas and bloating. Just as these symptoms can affect our waking mood, dreams draw on these somatic sources. An indirect effect of lactose intolerance may be anxiety and unease expressing itself in bad dreams.

So, does cheese give you nightmares?

Eating cheese before bed is no more likely to give you nightmares than eating other foods at bedtime. The secret to a good night's sleep seems to be eating a light meal early in the evening and then taking a warm bath.

Sweet dreams!