You’ve probably heard the old saying: “Don’t eat cheese before bed, or you’ll have nightmares.” But is there actually any truth to it? 

A new study published in the journal Frontiers in Psychology suggests there might be. Researchers surveyed over 1,000 volunteers about their sleep, dreams, and eating habits. They found that people with worse symptoms of lactose intolerance (people who don't digest dairy well) were more likely to experience more frequent, distressing, and persistent nightmares. 

This research builds on earlier studies, including a 2015 Canadian investigation into 'food-dependent dreaming,' which found nearly half of respondents linked late-night eating to disturbing dreams. Dairy products and sweets were the most commonly cited culprits. 

Scientists think there are a few possible reasons why dairy and disturbing dreams could be linked: 

Sleep Disruption from GI Symptoms: Gastrointestinal discomfort, a common result of lactose intolerance, is known to cause fragmented sleep. These micro-arousals may enhance dream recall and increase the intensity or unpleasantness of dreams. 

Anxiety and Arousal: GI issues may elevate baseline anxiety levels, which are associated with an increased frequency of nightmares. Additionally, trigger foods may stimulate the sympathetic nervous system, leading to sleep disturbances during REM. 

Neurochemical Hypotheses: One theory involves tyramine, a naturally occurring compound in aged cheeses derived from tyrosine (and some other foods including cured meats and fermented foods). Tyramine is known to promote the release of noradrenaline, a neurotransmitter implicated in REM sleep and dream modulation. However, other high-tyramine foods like chocolate do not have a reported link to nightmares, suggesting this mechanism is inconclusive. 

Interestingly, the study also suggested that we might be just blaming cheese when it's not actually the cheese's fault! A previous study from 2015 found nearly half of participants thought eating late at night gave them weird dreams. Dairy and sugary foods were the top suspects. But it’s also possible that this idea has stuck with us because of an old wives’ tale that set up a nightmare mindset before bed. 

What we do know is that going to bed with a full stomach, especially after fatty or rich foods, can lead to poor sleep and more dream recall, whether you’re eating cheese, chocolate, or pizza.

So if you are having strange or unpleasant dreams, the research suggests:

• Avoid eating right before bed.
• Skip foods that make your stomach feel funny or that you find hard to digest.
• Keep a sleep and food diary to look for patterns.

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