Will Tart Cherry Juice Help Me Sleep
- July 18, 2022
Although additional research is needed, tart cherry juice appears to improve overall health by reducing inflammation in the body.However, the same thing that makes tart cherry juice so potent can also create complications for people with certain medical conditions.In a randomized, placebo-controlled study, tart cherry juice significantly reduced inflammation biomarkers that are common in chronic diseases. .
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. .
I Drank Tart Cherry Juice Before Bed For a Week: Here's What It Did
Yet another study from the European Journal of Medicine reported that tart cherry juice concentrate increased the subject’s melatonin secretion.“Tart cherry juice was one of the key ingredients that got me through pregnancy-induced insomnia,” says registered dietitian Lisa Mastela, RD, founder of Bumpin’ Blends.By contrast, not a lot of research exists on contraindications or side effects of tart cherry juice, though anecdotally, some patients report diarrhea if they drink it in excess.Knowing the potential benefits of this fruit juice — and its safety profile — I put it to the test over the course of seven nights.There wasn’t a clear direction on when to consume this (and again, the studies had subjects drinking twice a day), so I opted for 30 minutes before bed, which is typically when I’d have a nighttime tea or supplement.I really needed some course correction — my typical 10 pm bedtime had been thrown off, and I found myself struggling to fall asleep before 2 am!I was hoping tart cherry juice would help me get back to my usual shuteye schedule and regulate my circadian rhythm.The melatonin left me pretty groggy the next morning (typical for me), so I went back to just cherry juice the next night.If you need a more potent, immediate nod-off nudge (especially if stress is keeping you from getting a solid night’s rest), a magnesium powder like CALM may help — but it’s always a good idea to speak with your doctor first.Just being totally transparent: I didn’t notice marked results or major improvements to my ability to nod off in my week of drinking this fruity elixir.It’s hard to know how much something will affect you in just one week, so to get a better understanding of how this works for my body, I’ll have to continue this experiment a bit longer and perhaps increase my intake.In fact, I think it makes for a nice dinnertime drink when mixed with some seltzer water (a tart cherry spritz!). .
The Truth About Tart Cherry Juice and Sleep
Google insomnia and natural remedy and you will find millions of results touting everything from warm milk to a technology free bedroom as sure fire ways to make sure you get the sleep you need to maintain your health.This is the case with tart cherry juice which was recently highlighted on the Dr. Oz Show for its ability to reduce pain, lower the risk of heart disease, and promote sleep.It is easy to understand why so many of us are looking for alternative treatment options and natural remedies and why the tart cherry juice findings are so significant.The team found that those participants who received the tart cherry juice napped less, slept longer, and spent more of their time in bed asleep. .
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. .
Can Cherries Help You Get a Better Night's Sleep? – Cleveland Clinic
A good source of melatonin, tart cherries may help you catch some ZZZs.But before you down a bowl of cherries, registered dietitian Beth Czerwony, RD, explains how to consume them and the other benefits of the superfood.Research shows Montmorency cherries, known for their tart and sour taste, contain high amounts of natural melatonin.You can either drink tart cherry juice, which can be found at most grocers, or eat the fruit whole, which may be harder to find fresh but is often frozen or dried.People who take blood thinners or other medications should talk to their doctor before adding tart cherries to their diet.When it comes to how much to drink or eat, Czerwony suggests starting off with about a serving — 4 ounces of juice or ½ cup of fruit.The amount of cherries needed to help with sleep hasn’t been studied and it can affect everyone differently. .
Tart Cherry Juice Can Help You Sleep Better, Plus 3 More Reasons
Learn how one small stone fruit stands above others in terms of fighting inflammation, and the studies that have researchers and nutritionists impressed.You may have seen tart cherry juice tucked in among the coconut water and sports recovery drinks at your grocery store.The experience is somewhat reminiscent of drinking an unfiltered red wine, where there's a bold richness and some slight sediment at the bottom.Your best bet for health is to seek out 100% Montmorency tart cherry juice without added sugar ($27 for 12 bottles, Amazon) to match what was used in most of the studies."The athletes were experiencing better sleep and were themselves attributing it to the tart cherry juice," says McHugh, who has been a consultant for the New York Rangers NHL hockey team since 2000.That observation led to multiple studies showing a positive connection between regular use of tart cherry juice and longer, better rest with less insomnia."As with most 100% fruit juices, I recommend enjoying them at a meal or with a snack that contains fiber and protein to help stabilize blood glucose levels and keep you feeling satisfied," Meyer says.This possible connection was first formally studied in 1950 when, after eating a can of tart or yellow cherries a day, 12 arthritis and gout sufferers displayed lower blood levels of uric acid."Increased uric acid in the blood is what has been found to lead to very painful episodes of a gout attack," says Toby Amidor, RD, and author of The Family Immunity Cookbook ($25, Amazon).A preliminary study found that eating about 2 cups of fresh pitted cherries after an overnight fast showed a 15% reduction in uric acid levels in healthy women.Though actions like limiting sodium and eating more high-fiber foods are often nutritional recommendations for people with high blood pressure, "there are multiple studies showing reduced CRP with drinking tart cherry juice," McHugh says.In one study, men with early hypertension who consumed 2 ounces of tart cherry juice concentrate had a reduction in systolic blood pressure within 2 hours."It's probably the diversity of phytonutrients in cherries that sets it apart from other foods and fruits in terms of the beneficial recovery effects," McHugh says.If you have a training schedule that rotates the muscle groups you're working and incorporates rest days, McHugh says, there's no need to use tart cherry juice or any other intervention to accelerate recovery.In many sports leagues, athletes need to play multiple games a week involving high physical and physiological stress, plus a lot of travel with disrupted sleep.He and Amidor also point out that the consistent factor across nearly all of these studies is the benefit of tart cherry juice for inflammation improvements."The cumulative effect of eating a heart-healthy diet along with regular physical activity and weight loss (if necessary) is really what is needed to provide heart health benefits," she says.As McHugh points out, it's not just that we have strong evidence that we can benefit from tart cherry juice for arthritis, inflammation, pain relief, recovery, and sleep. .
I Tried It: Tart Cherry Juice for Better Sleep
I sleep-talk, sleepwalk, experience night terrors, drool, toss, turn, and have even sent a “sleep email” to myself that read “quit your job.”.Needless to say, I am a) unsurprisingly single and b) constantly testing every remedy under the sun — err — moon to properly catch Zzz’s and ensure a good night’s sleep.Ultimately, nothing has worked consistently or effectively as a long-term solution, but I always hold on to a glimmer of hope that something someday will eradicate the seemingly permanent bags that have formed underneath my eyes.The process was simple: Consume a single serving (one cup) of tart cherry juice one-to-two hours before bedtime without altering any part of my typical sleep habits or environment.After night one, I was excited about the prospect of something so basic and readily available being able to effect real change to my negative sleep habits.After a couple days, I realized I didn’t love the idea that I was chugging 22 grams of sugar right before lying horizontally for eight hours.I do think my study would have benefitted from another week or two of trial and error to *really* determine whether or not the fruity drink can make a substantial difference, though I was ready to be done with the sugar rush.After a couple of hard workouts, I did notice that my recovery felt much quicker, especially after one gym session I had later in the evening.Many factors — like pre-existing medical conditions, bedroom environments, and good ol’ genetics — can come into play, so it’s unfair to entirely dismiss a treatment just because it didn’t work for one sleepy guy. .
5 Things You Need To Know About Tart Cherries
Tart cherries are a natural source of melatonin, which is a hormone that regulates of the body’s internal clock and sleep-wake cycle.Foods that contain probiotics are becoming increasingly popular and people are experiencing the benefits that good bacteria has on gut health.Foods that are abundant in natural plant compounds, such as polyphenols, can also positively impact digestive health by stimulating the growth of good bacteria living in the intestinal tract.Montmorency tart cherries are rich in polyphenols, and studies suggest that incorporating these into your diet may help enhance gut health.This power drink is not only delicious, but it’s packed with the health benefits of tart cherry juice, ginger, turmeric and more!Running, biking, lifting… no matter what your fitness routine is, tart cherry juice is great for relieving muscle soreness.Studies show Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after long distance running and intense strength training.Research shows that tart cherries may provide many benefits to your heart, such as lowering cholesterol and triglycerides, reducing inflammation and improving belly fat.Cardiovascular disease is the number one killer of men and women in North America, so show your heart some love and be sure to exercise and consume plenty of tart cherries!8 ounces of 100% tart cherry juice consumed daily for four weeks helped reduce inflammation associated with many chronic diseases.8 ounces of 100% tart cherry juice consumed daily for four weeks helped reduce inflammation associated with many chronic diseases Lowers risk of gout attacks.Oregon Health & Science University found that participants who drank 10.5-ounce bottles of Montmorency tart cherry juice twice daily for 21 days experienced a significant reduction in serum biomarkers of inflammation. .
Curious to know if drinking a glass of tart cherry juice before bed might be the key to ending your nights of restless slumber?In just a single cup serving, you’ve got plentiful reserves of potassium, iron, antioxidants and antiviral goodies.These claims were echoed in a 2014 analysis conducted by scientists at Louisiana State University, who found drinking two glasses of tart cherry juice a day helped to combat insomnia.To be fair, I only tried this remedy out for a week, so maybe over time it would eventually help to make a dent on my insomnia, but for now, I’d consider this to be a bit of a flop.My unprofessional expert diagnosis would give this trick 2 out of 5 Zzz’s… a tasty beverage, but no real side effects. .