Tart Cherry Juice for Sleep: A Natural Sleep Aid

Tart cherry juice has surged in popularity in recent years, not just for its tangy flavor but for its potential benefits in promoting better sleep.



We'll dive deep into how tart cherry juice can influence sleep, its suggested usage, and the studies supporting these claims.

1. What Makes Tart Cherry Juice Special?

Tart cherries, scientifically known as Prunus cerasus, are a source of various nutrients, but two compounds are of particular interest concerning sleep: melatonin and anthocyanins.

• Melatonin is a hormone that regulates sleep-wake cycles. It's naturally produced by the pineal gland in the brain, especially during the night.

• Anthocyanins are potent antioxidants responsible for the deep red color of cherries. They have anti-inflammatory effects and might influence sleep through their action on certain brain receptors.

• Michigan-Grown Cherries are an excellent source for 100% pure cherry juice concentrate. We use 100% Michigan-grown cherries to make our cherry juice concentrate. We never import our cherries from China, Turkey or Poland to make our 100% pure cherry juice, dried cherries, etc.
  
  
• Download your copy of the Tart Cherry Health Report- Click Here

2. Tart Cherry Juice and Sleep: The Science

Several studies have suggested that tart cherry juice can improve sleep quality and duration:

• Improved Sleep Duration: A 2012 study published in the European Journal of Nutrition found that when adults with insomnia consumed two servings of tart cherry juice per day, they experienced significant increases in sleep time and sleep efficiency¹.

• Increased Melatonin Levels: A study from the Journal of Medicinal Food noted that participants who consumed tart cherry juice concentrate saw a notable increase in their melatonin levels, which correlated with improved sleep duration and quality².

• Reduced Insomnia Severity: A pilot study in 2010 indicated that tart cherry juice can reduce the severity of insomnia, allowing participants to sleep more efficiently and for longer periods³.

3. Suggested Usage

To reap the potential sleep benefits of tart cherry juice:

• Dosage: Most studies suggest consuming around 240 ml (about 8 ounces) of tart cherry juice in the morning and the evening.

• Consistency: Regular consumption is key. It's not a one-off solution but rather something to incorporate into your daily routine.

• Pure Juice: Ensure the juice is pure, with no added sugars or other juices. This will provide the most benefits.

• Consider Concentrate: Some people opt for tart cherry juice concentrate, which can be mixed with water. This might be more potent than regular juice.

4. Other Benefits

Beyond sleep, tart cherry juice offers other potential health benefits:

• Anti-Inflammatory: The anthocyanins in tart cherries have potent anti-inflammatory effects, which can benefit conditions like joint pain or muscle pain⁴.

• Heart Health: Regular consumption might help to maintain a health cardiovascular system, aid in healthy blood pressure and cholesterol levels[^5^].

• Muscle Recovery: Athletes sometimes consume tart cherry juice to reduce muscle soreness and speed up recovery after intense workouts[^6^].

5. Precautions

While tart cherry juice is generally safe for most people, it's essential to:

• Consult a healthcare professional if you're on medications, as tart cherry juice can interact with certain drugs.

Conclusion

Tart cherry juice, with its rich melatonin and anthocyanin content, offers a promising, natural alternative to promote better sleep. While more research is always beneficial, existing studies provide a compelling reason to give this tangy beverage a try.

Check out these other posts:

• Cherry Juice - The Journey from Blossom to Bottle
• Personalized Food Choices for Targeted Natural Remedies
• Benefits of Low Sugar Cherry Juice

References

(Note: This article provides a general overview, and while efforts are made to ensure accuracy, readers are encouraged to consult primary sources and professionals for detailed information.)

Footnotes

(1) Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2012). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. European Journal of Nutrition, 51(6), 909-916.

(2)   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. Journal of Medicinal Food, 15(10), 909-913.

(3)     Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food, 13(3), 579-583.

 (4)    Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), 368.

(5)     Keane, K. M., George, T. W., Constantinou, C. L., Brown, M. A., Clifford, T., & Howatson, G. (2016). Effects of Montmorency tart cherry (L. Prunus cerasus) consumption on vascular function in men with early hypertension. The American journal of clinical nutrition, 103(6), 1531-1539.

(6)     Bell, P. G., Stevenson, E., Davison, G. W., & Howatson, G. (2016). The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. Nutrients, 8(7), 441.