For decades, the belief that eating cheese before bed caused nightmares seemed more like an urban myth than a proven fact.
However, a recent scientific study opens the door to a different explanation: Certain foods consumed at night can disrupt rest and lead to disturbing dreams.
The research, published in the journal Frontiers in Psychology and conducted by specialists at the University of Montreal under the direction of Dr. Tore Nielsen, revealed a connection between intolerance to certain foods —particularly lactose—and an increase in nightmares and negative dreams.
When dinner becomes a nighttime trigger
The study analyzed the eating and sleeping habits of 1,082 college students. Of these, a third reported experiencing frequent nightmares, and up to 40% found a link between what they ate and the quality of their sleep. Furthermore, 5.5% accurately identified the foods that triggered their disturbing dreams.
Cheese appeared on the list, although it wasn’t the main culprit. Desserts and sugary foods topped the list, followed by dairy products and spicy foods. The most consistent finding was that lactose-intolerant people reported more negative dreams and recurring nightmares.
The role of the intestine in the dream world
Researchers maintain that gastrointestinal problems (bloating, gas, cramps) that occur after eating certain foods not only disrupt sleep but also influence the content of REM dreams. “The severity of nightmares is closely related to lactose intolerance and other food sensitivities,” explained Nielsen, head of the Dream & Nightmare Laboratory at Sacré-Cœur Hospital in Montreal.
This means that it’s not the cheese itself that’s the problem, but rather the way each person’s body reacts to its consumption. Thus, a slice of cake or a slice of pizza before bed could be the catalyst for a restless night.
Not just dairy: sweet and spicy in the spotlight
The analysis also revealed that desserts—cakes, cookies, or chocolates—are more frequently associated with strange dreams and nightmares than cheeses. Highly seasoned foods, in turn, were cited as another common trigger for disturbing dreams.
But it’s not just about what you eat, but also when. Eating late at night, without being truly hungry, increased the likelihood of dreaming about unpleasant situations. In contrast, those who usually ate dinner early and had a light dinner reported clearer dream memories that were less charged with negative emotions.
Conscious eating and restful sleep
The study found that people with more balanced eating habits—regular consumption of fruits, vegetables, and herbal teas, as well as avoiding emotional eating—reported more restful sleep and fewer nightmares. In contrast, those who opted for heavy dinners and few vegetable sources experienced greater disruption to their nighttime sleep.
Although scientists insist that a definitive causal relationship cannot yet be established, they emphasize that evidence shows a clear interaction between the gut and the brain, known as the gut-brain axis. This system explains why gastrointestinal disorders also impact mood, sleep, and even dream content.
Previous studies have already suggested that an anti-inflammatory diet, such as the Mediterranean diet, could help reduce nightmares, especially in people with post-traumatic stress disorder (PTSD). The next step, according to Nielsen, will be to conduct controlled trials that directly compare how different foods, such as cheese versus neutral foods, impact dreams.
Meanwhile, if you ever wake up feeling agitated after eating dessert or dairy before bed, science has an explanation: it may not be your imagination, but your gut sending signals to your brain… and your dreams responding.
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