Tart Cherry Juice Sleep Research
- October 14, 2021
Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases.Several studies have shown tart cherry juice to aid significantly in exercise recovery and muscle pain after exercise.Research shows that it may enhance endurance exercise performance due to its low glycemic index (causes small, slow increase in blood sugar levels), anti-inflammatory and anti-oxidative capacity (disease fighting), as well as blood flow enhancing effects. .
Does Tart Cherry Juice Promote Better Sleep?
Tart cherry juice’s positive effect on sleep is likely due to tryptophan and melatonin.Tryptophan helps the body produce melatonin, therefore it is essential to a good night’s sleep.Drinking a glass of tart cherry juice after a meal of sleep-supporting foods may provide added benefit.Increasing your intake of melatonin is likely to prompt you to fall asleep quicker and experience better sleep quality.The National Institutes of Health (NIH) Office of Dietary Supplements reports there are no safety concerns associated with drinking up to 16 ounces of tart cherry juice or taking 480 milligrams of tart cherry extract capsules once per day for up to two weeks.Pairing tart cherry juice with your evening book or bath may help you wind down. .
The Truth About Tart Cherry Juice and Sleep
The research team found that adults who drank two 1 ounce servings of tart cherry juice per day experienced a demonstrable increase in sleep efficiency as well as a 39 minute increase in average sleep duration.Each day all participants were given a drink twice a day, the first when they woke up and the second before bed.The participants who received the placebo drink had no change in their sleep habits.Additionally, the tart cherry juice group showed increased levels of melatonin, the hormone that helps regulate the sleep-wake cycle, indicating that drinking this juice boosts the body’s melatonin levels which may explain how tart cherry juice helps with sleep. .
10 Health Benefits of Tart Cherry Juice
Tart cherry juice is made from the fruit of the Prunus cerasus tree, native to southwest Asia and Europe, and is linked to a number of interesting health benefits.In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.One group of men was given tart cherry supplements or a placebo in the days leading up to and immediately following an intense resistance training session.The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to men given the placebo ( 10 ).Summary: Tart cherry juice intake in the days leading up to and immediately following intense physical exercise may reduce muscle strength loss and soreness.Moreover, tart cherries contain a good amount of tryptophan and anthocyanins, two compounds that may help the body create melatonin and lengthen its effects.Research shows that supplementing with tart cherry juice increases levels of melatonin and helps improve sleep quality and duration ( 14 ).In one study, tart cherry juice reduced certain blood markers of inflammation in women with osteoarthritis, the most common type of arthritis (16).In another study, patients who consumed two 8-ounce (240-ml) bottles of tart cherry juice daily experienced slightly less pain and stiffness after six weeks ( 17 ).Studies have also looked at the effect of tart cherry juice on gout, a type of arthritis accompanied by repeated attacks of swelling and intense pain.Drinking tart cherry juice seems to reduce blood levels of uric acid — a chemical that can trigger gout when present in too high concentrations (18).Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).In one study, consuming 16 ounces (480 ml) of tart cherry juice daily improved antioxidant defenses in healthy older men and women ( 22 ).In another study, older adults with mild-to-moderate dementia consumed either 6.5 ounces (200 ml) of tart cherry juice or a placebo for 12 weeks.Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.For instance, one study researched the effect of this juice on upper respiratory tract symptoms commonly experienced by marathon runners after a race.A group of runners drank tart cherry juice in the days leading up to and immediately following a marathon race while another consumed a placebo.Additionally, this juice is safe for most people, though it contains high amounts of sorbitol — a type of sugar alcohol that can cause stomach pain and diarrhea for some.Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet. .
Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults
The pilot study used a randomized, double-blind, crossover design where each participant received both treatment and placebo for 2 weeks with an intervening 2-week washout period. .
Tart Cherry Juice Increases Sleep Time In Adults With Insomnia
A morning and evening ritual of tart cherry juice may improve sleep, suggests a new study presented today at the Experimental Biology 2014 meeting.Researchers from Louisiana State University found that drinking Montmorency tart cherry juice twice a day for 2 weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia.“Sleeping pills may be an option for younger insomniacs, but for older people these medications quadruple the risk of falling, which can lead to broken hips and, often, earlier death,” Greenway says in a release.Tryptophan degradation is a known predictor of insomnia and is also related to inflammation, say co-authors Jack Losso and John Finley, professors in the School of Nutrition and Food Sciences at Louisiana State University Agricultural Center.Funding for this research was provided by the Cherry Marketing Institute, which had no role in the study design, data collection and analysis, or preparation of the abstract or presentation. .
Insomnia is a common condition in the elderly and is associated with reduced quality of life and adverse outcomes.Tart cherry juice contains 0.2% procyanidins.15 Because procyanidins can be detected in human serum 2 hours after ingestion,16 we hypothesized that tart cherry juice standardized to a specific procyanidin content would decrease the ratio of kynurenine to tryptophan and contribute to the treatment of insomnia.A randomized, double-blind, placebo controlled clinical trial was conducted to test the effectiveness of the tart cherry juice of known procyanidin content as a treatment for insomnia.This study was approved by the Institutional Review Board of Pennington Biomedical Research Center and registered on ClinicalTrials.gov under NCT01669317.Eleven healthy male or female subjects (age ≥50 years) with chronic insomnia and a usual bedtime between 9 pm and midnight were included in this study.Insomnia includes at least one of the following daytime complaints related to sleep difficulty: fatigue or malaise; poor attention, concentration, or memory impairment; social vocational dysfunction or poor school performance; mood disturbances or irritability; daytime sleepiness; motivation, energy, or initiative reduction; proneness for errors or accidents at work or while driving; tension, headaches, or gastrointestinal symptoms in response to sleep loss; or concerns or worries about sleep.On waking after the sleep study, the 5 validated questionnaires were repeated, and subjects were questioned about any adverse events.Blood drawn for testing of free tryptophan and kynurenine, and PGE2 was frozen and stored at −80°C until analysis by high-performance liquid chromatography (HPLC) with ultraviolet and fluorescence detection.A 6-methyltryptophan internal standard was used, and the fluorescence conditions were set to excitation at 220 nm, with detection at 354 nm.24 The stock solutions of tryptophan or kynurenine were 1 mmol/L in the mobile phase and were prepared immediately before use.Serial dilutions of the serum samples were made to produce final (additional) concentrations of 6.25, 12.5, 25, 50, 75, and 100 μmol/L of tryptophan and 0.0625, 0.125, 0.25, 0.75, 1.5, and 6.25 μmol/L of kynurenine.PGE2 levels in sera before and after cherry juice consumption were determined by enzyme-linked immunosorbent assay using a commercial kit from PeproTech (Rocky Hill, NJ).HPLC-grade acetonitrile, methanol, and trifluoroacetic acid were purchased from Fisher Scientific (Fair Lawn, NJ).Dulbecco Modified Eagle Medium, fetal bovine serum, trypsin, and phosphate-buffered saline were obtained from Fisher Scientific (Pittsburgh, PA).Caco-2 colon cells were obtained from American Type Culture Collection (ATCC) (Manassas, VA).The cells were propagated in Invitrogen's minimum essential media containing sodium bicarbonate, 15 mM 4-(2-hydroxyethyl)-1-piperazineethanesulfonic acid HEPES is a zwitterionic organic chemical buffering agent and one of the 20 Good's buffers, fetal bovine serum to a final concentration of 10%, Invitrogen Glutamax, and sodium pyruvate.Caco-2 (1.8 × 105 cells/well) colon cancer cells were stimulated with 10 ng/mL interferon-gamma (IFN-γ) in the absence or presence of 0–50 μM of procyanidin B-2 at 37°C, 5% CO 2 for 24 hours.The kynurenine-to-tryptophan ratio was reduced in the cherry juice condition (P < 0.05), indicating an inhibition of IDO with a reduction in the degradation of tryptophan (Figure 1).FIGURE 1.: Serum kyurenine (kyn)-to-tryptophan (Trp) ratio (K/T) after placebo or cherry juice treatment.Table 4.: Contents of procyanidin B-2 and major anthocyanins in Indian Summer tart cherry juice.The IDO, NF-κB, and COX-2 levels in cancer cells decreased with progressively higher concentrations of procyanidin B-2.We found that procyanidin B-2 at 24–50 μM inhibited IFN-γ–induced IDO in human Caco-2 colon cancer cell lines (Figure 3).Pigeon et al performed a pilot cross-over study exploring the effect of tart cherry juice (240 mL twice a day) or placebo over 2 weeks on insomnia in individuals older than or aged 65 years with a 2-week washout period between cross-over arms.7 They reported statistically significant improvement during the cherry juice consumption in the Insomnia Severity Index and a 62-minute improvement in waking after sleep onset.Howatson et al24 evaluated sleep quality in 20 healthy exercising volunteers between the ages of 18 and 40 years (26 ± 4.6, mean ± SD).This is a weakness that can be addressed by a larger future study with adequate power to detect the other endpoints.The kynurenine–tryptophan ratio (K/T) is the gold standard for determining IDO activity.28,29 The in vitro and in vivo results obtained suggest that the procyanidin B-2 in cherry juice is an inhibitor of IDO and part of the mechanism by which tart cherry juice improves sleep efficiency.Procyanidin B-2 is a likely active ingredient in tart cherry juice acting through plasma kynurenine reduction, tryptophan enhancement, and inhibition of IDO. .
A Review of the Health Benefits of Cherries
To restore access and understand how to better interact with our site to avoid this in the future, please have your system administrator contact [email protected] .
Drink This, Sleep 90 More Minutes A Night
New research presented at the Experimental Biology 2014 meeting finds drinking tart cherry juice twice a day can help you sleep nearly 90 more minutes a night.Researchers from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage.Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13% and decrease mid-sleep waking periods by 29% after just four weeks, finds a recent Chinese study. .
Tart cherry juice increases sleep time in older adults with insomnia
Recent studies indicate that tart cherries (Prunus cerasus) may have sleep-enhancing effects.In a randomized crossover trial, we evaluated the effects of tart cherry juice vs. a placebo juice on various markers of sleep quality in older adults (age 68 ± 9 years).