The Sleep-Enhancing Benefits of Tart Cherry Juice

If you’re like most people living in the modern world, you’re probably not getting enough sleep.

In fact, according to the National Sleep Foundation, nearly one-third of Americans don’t get the recommended seven to nine hours of sleep per night.

This can lead to a whole host of health problems, including weight gain, diabetes, anxiety, depression, and even erectile dysfunction.

One simple way to improve your sleep is to drink tart cherry juice an hour or two before bed.

Tart cherries are a natural source of melatonin, which is a hormone that helps regulate your body’s sleep-wake cycle. Studies have shown that drinking tart cherry juice can help you fall asleep faster and sleep more soundly throughout the night.

And since tart cherry juice is also a great source of antioxidants, you’ll be doing your body a favor by drinking it before bed.

Sweet Cherries vs. Tart Cherries

Sweet cherries are the kind that you usually find in the grocery store – big, round, and red.

Tart cherries are smaller, heart-shaped, and a deep red color. They’re also a lot more tart than sweet cherries, hence their name!

Both types of cherries are good for you – they’re an excellent source of antioxidants and they taste great. However, tart cherries have even more health benefits than sweet cherries.

They’re known to reduce inflammation, improve sleep quality, and boost cognitive function (we’ll get into this more detail below).

So if you’re looking for a healthy snack that will give you an extra edge, reach for a bag of tart cherries instead of sweet ones.

How Tart Cherry Juice Can Help You Fall Asleep Faster And Sleep Longer

If you’re having trouble falling asleep at night, tart cherry juice could be the answer. That’s because tart cherries naturally contain a healthy dose of tryptophan and melatonin.

Two compounds that are scientifically well known for their positive effects on sleep onset, duration, and quality.

Why is tryptophan important for sleep?

Before we answer that, let’s take a look at what tryptophan actually is.

According to the US National Library Of Medicine:

Tryptophan is an essential amino acid that plays a role in the production of several important hormones, including serotonin and melatonin.

Serotonin is a neurotransmitter that, amongst other things, helps to regulate mood, while melatonin is a hormone that helps to regulate the body’s sleep-wake cycle (also known as a circadian rhythm).

Research has shown that tryptophan can help to increase levels of both serotonin¹ and melatonin² in the brain, which can in turn help to promote sleep. One study found that participants who took tryptophan before bed fell asleep faster and slept more soundly than those who did not³.

Tryptophan is found in many common foods, such as eggs, dairy products, meats, nuts, seeds and of course, tart cherries.

What about melatonin?

You’ve probably heard of melatonin supplements, you might even have some in your medicine cabinet.

They’re said to be great for jet lag – but doesn’t a natural alternative sound better than popping another pill?

As we said earlier, tart cherries are also a natural source of melatonin, a hormone that helps regulate your body’s sleep-wake cycle.

Studies have found that drinking tart cherry juice can help you get a more quality, longer sleep throughout the night.

One study in particular even specifically looked for the effects of tart cherry juice on melatonin levels and enhanced sleep quality⁴.

The researchers found that those who consumed two servings of tart cherry juice concentrate per day for seven days fell asleep an average of eight minutes faster than those who didn’t drink any cherry juice.

The participants also slept longer, had better quality sleep, and needed to take fewer naps during the day because they were better rested.

Tart Cherry Juice Is Also Good for Your Overall Health

Not only can tart cherry juice help you fall asleep faster, but it’s also good for your overall health. That’s because tart cherries are packed with antioxidants, which are compounds that help protect your cells from damage.

They’re so packed in fact that tart cherries are number 14 on the list of top 50 antioxidant rich foods, beating out orange juice, and dark chocolate.

In addition to being a good source of antioxidants, studies have shown that drinking tart cherry juice can also help reduce inflammation, lower cholesterol levels⁵, and improve brain function.

So if you’re looking for a way to boost your health and get a better night’s sleep, look no further than tart cherry juice!

There are many reasons why you should consider adding tart cherry juice to your nightly routine. Not only will it help you fall asleep faster, but it’s also good for your overall health.

So next time you’re having trouble falling asleep at night, reach for a glass of tart cherry juice and enjoy all the benefits it has to offer!

And It’s Absolutely Delicious!

Tart cherry juice can easily be used in place of regular cherry juice to make some delicious drinks.

There’s plenty of choices whether you’re looking for something warm while getting cozy on a cold winter’s night, or something to cool you down when it’s just too hot to sleep.

So next time you’re feeling creative, or just have trouble dozing off, give one of these tart cherry powered sleep elixirs a try!

for light sleepers
pro tip

Always make a bigger batch of these tart cherry drinks.

Not only will you be able to enjoy them with friends or family, but you’ll have some prepared for the following night.

Tart cherry juice is the perfect drink to help you wind down at night and get a better quality sleep. It’s packed with all the right ingredients, like melatonin and tryptophan, and it’s delicious too.

But keep in mind, it’s not a substitute for strong sleeping pills and it’s best served an hour or two before going to bed

So make a big batch of tart cherry spritzer that you can serve from our beautiful carafe and enjoy sharing a glass with a friend or neighbor.

Sources:

Markus, C. R., Olivier, B., & de Haan, E. H. (2002). Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. The American journal of clinical nutrition, 75(6), 1051–1056. https://doi.org/10.1093/ajcn/75.6.1051

Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7

Hartmann, E., Chung, R., & Chien, C. P. (1971). L-Tryptophane and sleep. Psychopharmacologia, 19(2), 114–127. https://doi.org/10.1007/BF00402635

Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics, 25(2), e194–e201. https://doi.org/10.1097/MJT.0000000000000584

Chai, S. C., Davis, K., Zhang, Z., Zha, L., & Kirschner, K. F. (2019). Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients, 11(2), 228. https://doi.org/10.3390/nu11020228