A child sleep consultant has said the long-held belief that eating cheese before bed causes nightmares is a myth with little evidence behind it.
Andrea Grace, who has more than 25 years of professional experience including as a registered health visitor, explained that cheese contains tryptophan, an amino acid that helps the body produce melatonin, which plays an important role in regulating sleep.
The origins of the cheese and nightmares myth
The theory that cheese causes vivid dreams dates back to literature of the 1800s. In Charles Dickens' 1843 novella, A Christmas Carol, Ebenezer Scrooge blames his haunting vision of Jacob Marley on a bad meal, citing “a crumb of cheese, an underdone potato, and an undigested bit of beef.”
In the early 1900s, Winsor McCay also wrote about cheese in the popular comic strip Dream of the Rarebit Fiend, which featured characters having bizarre, chaotic nightmares after eating Welsh rarebit before sleep.
What the expert says about cheese and sleep
Andrea said: “‘Cheese causes nightmares’ is a longstanding myth, and there is little evidence to support it. Cheese contains tryptophan, an amino acid that helps the body produce melatonin, which plays an important role in regulating sleep.”
Tryptophan also converts into serotonin, a neurotransmitter that helps regulate mood, appetite, and pain, and is a niacin source that allows the liver to produce vitamin B3 (niacin), which supports energy metabolism.
Andrea shared the advice in partnership with M&S to create a children's sleep guide designed to support families through bedtime challenges. She added: “If a child is hungry before bed, a small piece of cheese with an oat cracker can make a simple bedtime snack that helps keep them satisfied through the night.”
Tips for helping children sleep better
The sleep expert gave four key tips to help support a baby, toddler, or child's sleep needs. She recommended a clutter-free room, keeping the bedroom cool at around 16-20°C and as dark as possible, and using a very dim red light if a night light is needed.
Andrea also suggested that parents of babies and younger children try using white noise as part of their sleep routine, along with paying attention to bed clothes and bedding. She advised choosing breathable fabrics such as cotton, and for babies, following sleep guidance and using appropriate bedding or a correctly fitted baby sleep bag rather than loose or bulky bedding.
