It’s not secret that cherries offer numerous health benefits, given that they are nutrient-dense. Sour cherries, in particular, work to fight inflammation, may reduce muscle soreness, and boost immune function. Some research also suggests that tart cherries, or tart cherry juice, may help people improve their sleep. The key to a more restful night’s sleep could be in the refrigerator!
Why Tart Cherry Juice?
About one-third of Americans report that they do not get enough sleep every night. A lot of people suffer from insomnia, restlessness, and other health issues that impact sleep quality and quantity. Tart cherry juice enters the equation because, although it is not an insomnia cure, it may lead to better and longer sleep. Researchers attribute this to the melatonin and tryptophan in tart cherries.
Melatonin is a sleep hormone that the body secretes at certain times of the day to signal the body that it is time for sleep. Tryptophan is an essential amino acid that helps the body produce melatonin. Tryptophan is not just something people talk about during the holidays when turkeys are cooking. There are nine milligrams (mg) of tryptophan in a 100 mg serving of tart cherries. Evidence suggests that drinking tart cherry juice also increases the available melatonin in the body and promotes better sleep quality.
How Much Tart Cherry Juice Should You Drink?
One study indicated that participants who drank eight ounces of tart cherry juice twice a day for two weeks experienced improved sleep. When you choose tart cherry juice, make sure to pick the one without added sugar. Adding too much sugar to your diet can negatively affect blood sugar levels and may cause energy spikes before bed. If the sour flavor of tart cherry juice is too strong, you can buy tart cherry extract as a supplement.
The National Institutes of Health (NIH) Office of Dietary Supplement reports that there are no safety concerns with drinking up to 16 ounces in a single day for two weeks. It also states that it is acceptable to take 480 milligrams (mg) of tart cherry extract capsules once per day for up to two weeks. If you take a melatonin supplement, pill, or gummy, talk to your doctor before adding tart cherry juice to the equation.
When Should You Drink Tart Cherry Juice For Sleep?
Just like a consistent bedtime routine, consistency is key. Drink the tart cherry juice at the same time every day to help increase the body’s melatonin production. Consider adding tart cherry juice to your bedtime routine, but don’t drink it right before you go to sleep. That said, researchers found that tart cherry juice can improve sleep no matter what time you drink it. If you prefer a glass at breakfast or lunch, you can still experience the same benefits as drinking it before bed. Should you choose to drink it at night, drink it about an hour or so before bed to prevent having to wake up and use the restroom in the middle of the night.
Additional Benefits Of Tart Cherry Juice
In addition to improving your sleep, tart cherry juice may also provide the following health benefits:
- Reduced pain: It’s possible that tart cherry juice may help reduce pain in instances other than athletic recovery. Studies show that people with arthritis who consumed tart cherry juice experienced reduced pain and stiffness. Those same people also experienced improved biological markers associated with arthritis after drinking tart cherry juice consistently.
- Improved muscle recovery: There are antioxidants in tart cherry juice that have demonstrated an ability to reduce muscle damage in athletes. Drinking tart cherry juice or taking tart cherry capsules before exercise may help reduce muscle pain and improve athletic performance.
- Improved memory and brain health: One study found that older adults with dementia who consumed six ounces of tart cherry juice for 12 weeks experienced improvements in both short- and long-term memory. This is because the antioxidants in tart cherry juice work to protect against degeneration and help keep the brain healthy.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
