The "Healthy" Food That's Secretly Wrecking Your Sleep, According To A Neuroscientist

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When it comes to sleep-disrupting foods, you probably already know to avoid late-night coffee, sugary desserts, or that extra glass of wine. But what if the real culprit is something you thought was healthy? According to neuroscientists and sleep experts, certain nutritious foods—like aged cheeses and cured meats—could be sabotaging your slumber without you realizing it.

The Surprising Sleep Wreckers: Aged Cheeses and Cured Meats

Aged cheeses (think sharp cheddar, gouda, or Camembert) and cured meats (salami, pepperoni, prosciutto) are rich in an amino acid called tyramine. While tyramine is naturally present in many foods, it can be a problem for sleep because it triggers the release of norepinephrine, a brain stimulant that increases alertness and raises blood pressure2. For sensitive individuals, especially those prone to insomnia or disrupted sleep, eating these foods in the evening can make it harder to fall and stay asleep.

Photo by Wagner Vilas on Unsplash

A neuroscientist explains:

“Tyramine acts as a stimulant in the brain, making it more difficult for your body to wind down at night. Even healthy foods like aged cheese or cured meats can keep your nervous system on high alert, especially if eaten close to bedtime.”

Other Sneaky Sleep Disruptors

Dark chocolate: Contains caffeine and theobromine, both of which can keep you awake3 5.
High-protein foods (like steak or chicken): Take longer to digest, and your body slows digestion by up to 50% during sleep, which can cause discomfort and disrupt rest2.
High-fat or high-sugar foods: Can alter your brain’s electrical activity during deep sleep, making your rest less restorative1 6 7.
Tomatoes and citrus fruits: Their acidity can trigger heartburn, another common sleep disruptor2.

The Science: Why These Foods Affect Sleep

Tyramine Increases the release of norepinephrine, a stimulant that boosts brain activity and alertness, making it harder to fall asleep.

Caffeine and Theobromine found in chocolate, compounds block adenosine, a neurotransmitter that helps you feel sleepy3 5.

Diets high in fat and sugar can reduce restorative slow-wave sleep by altering brainwave patterns, even if you don’t notice it right away6.

Sleep-Safe Snack List

If you’re looking for evening snacks that won’t sabotage your sleep, try these:

Cottage cheese or cream cheese (low in tyramine)2
Banana with a spoonful of almond butter (magnesium and tryptophan support sleep)
Oatmeal with a drizzle of honey
A handful of walnuts or pistachios (natural melatonin)
Low-fat yogurt with berries

Bottom Line

Even the healthiest foods can have a dark side when it comes to sleep. If you’re struggling with restless nights, look beyond the obvious culprits and check your evening snacks for hidden sleep disruptors like aged cheese, cured meats, and dark chocolate. Opt for sleep-friendly alternatives, and you might just find yourself drifting off more easily—and waking up truly refreshed.

Have you noticed certain foods affecting your sleep? Share your experience in the comments!