Do you ever lie awake at night, wondering why sleep seems like a far-off dream? With stress, screen time, and irregular routines, good sleep has become a luxury few can afford. But what if a simple natural ingredient can help you sleep better? Here's tart cherry juice to the rescue. This dark red liquid has been building up quietly around the wellness universe for its amazing sleep-inducing effects.
Tart cherries, also known as Montmorency cherries, are a different variety from the sweet ones you usually find in fruit salads; they’re packed with nutrients and antioxidants.
Tart cherry juice, rich in melatonin, can help regulate your sleep patterns. While our bodies make it naturally, stress, ageing, caffeine, and screen time can disturb those levels. Drinking tart cherry juice gives your body a natural, gentle boost in the sleep department.
What Science Says
A 2018 study found that tart cherry juice consumption twice a day for two weeks led to an average increase of 84 minutes of sleep per night in adults with insomnia, outperforming a placebo.
Another study published in the European Journal of Nutrition found that drinking tart cherry juice boosted melatonin levels, leading to better sleep duration and quality in healthy adults.
The juice is also packed with proanthocyanidins, which could reduce inflammation and oxidative stress, two factors that can disrupt good sleep patterns.
Also Read: Tart Cherry Juice For Health: Here's What Happens If You Consume This Juice Daily
Not Just Melatonin
Beyond its melatonin content, tart cherry juice may offer additional sleep benefits. Its natural anti-inflammatory nature can alleviate pain or sore muscles that prevent individuals from sleeping soundly, especially athletes or people who lead an active lifestyle. Tart cherries contain tryptophan, an amino acid that aids in the production of serotonin and melatonin, which could result in a more peaceful, sleep-inducing state.
According to the Sleep Foundation, tart cherries contain around 9mg of tryptophan per 100g. Tart cherry juice consumption is linked to increased melatonin levels and potentially improved sleep quality.
When and How to Drink It
It is recommended to drink tart cherry juice about 1–2 hours before bedtime for the best results. This allows your body to absorb the melatonin and other compounds, helping you transition into sleep mode.
Most people start with about eight ounces of juice, though some prefer to split it into two smaller servings: morning and evening. And if you’re not a fan of plain juice, add it to smoothies, mix it with sparkling water, or dilute it with a little plain water to mellow the tang.
Also Read: Tired of Midnight Wake-Ups? Expert Tips to Train Your Brain to Stay Asleep
A Few Things to Keep in Mind
Tart cherry juice is generally safe for most people, but there are a few things to consider:
- Sugar content: Even though it’s natural, some tart cherry juices can be high in sugar. Hence, look for unsweetened versions to keep things healthy.
- Calories: Like any juice, it adds to your daily calorie intake. Those monitoring their weight may want to consider this.
- Interactions: If you’re on medications or have health concerns, check with your doctor first, as it may interact with certain medications, especially blood thinners. Even if it doesn’t transform your nights, you’re still getting a dose of antioxidants and nutrients.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]