Common types of tart cherries like Balaton and Montmorency are well known. These are sour cherries. They are different from sweet varieties like Bing, Lambert, and Rainier. But there are a lot more benefits to sour cherries or tart cherries than you can imagine.
Tart cherry juice contains potent antioxidants. The purple color pigment of these fruits comes from anthocyanins, a type of antioxidant. Tart cherry juice is anti-inflammatory, working better than frozen, dried or canned versions of the fruit.
Tart cherries, also known as sour or dwarf cherries, are an excellent remedy for insomnia. Derived from the fruit of the Prunus cerasus tree, this cherry is native to Europe and southwest Asia. Of the different types of home remedies and sleep aids, tart cherry juice for sleep stands out for its effectiveness.
This juice is ideal for those seeking quality sleep. This remedy works because tart cherries have high levels of the hormone melatonin critical for good sleep.
How Does Tart Cherry Juice for Sleep Benefit You?
Montmorency tart cherry juice for sleep impacts insomnia in the elderly, as measured by an insomnia severity index. Waking after sleep onset was most impacted. The mechanisms by which tart cherry juice cures insomnia are studied. Melatonin(1) contained in this juice could be the reason for its impact. Tart cherry juice for sleep, dosage wise, is prescribed as juice derived from 100 grams of this cherry.
The amount of melatonin in this cherry juice is equal to 0.135 μg. Dosage of melatonin recommended for insomniacs is around 0.5 to 5 mg. The higher the melatonin content, the more effective the juice. Tryptophan impacts serotonin levels and reduces sleep latency.
In humans, it should be around 1.2 to 2.4 grams. Tryptophan degradation predicts a lack of sleep. Tart cherry juice contains procyanidins, which lower tryptophan degradation.
As melatonin impacts sleep, tart cherry juice for sleep can improve the quantity and quality of rest. Besides, tart cherry juice is rich in anthocyanins(2) and tryptophan. These ingredients help to create melatonin.
Research shows supplementation with tart cherry juice raises levels of melatonin and improves sleep quality and duration. In one study, people with sleep problems drank 480 ml of tart cherry juice or placebo juice every day for two weeks.
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Cherry juice raised sleep time by 85 minutes. Tart cherry juice for sleep works better than sleep medicines like Valerian or hormones like melatonin. Tart cherry juice impacts total sleep time and efficiency. Research showed those who drank this home remedy slept longer than those having a placebo.
Participants who drank two eight-ounce servings of tart cherry juice, once in the morning and once at night for two weeks, woke up fewer times in the night. Tart cherry juice can help adults fall asleep faster and increase the sleeping time from 60 to 90 minutes. Further, tart cherry juice also contains proanthocyanins, which helps the body to convert tryptophan to serotonin, which helps in sleep regulation.
Why Take Tart Cherry Juice for Sleep
Many studies suggest tart cherry juice for sleep works well. This juice can be added to your diet easily. It helps to regulate the sleep cycle and makes it easier to fall asleep at night. Here are the reasons why it serves to improve sleep quality and combat insomnia.
1. Increased Melatonin Levels
Research in 2001 found Montmorency cherries or tart cherry juice contains the highest amount of natural melatonin among these fruits. Tart cherry contains six times more melatonin than sweet Balaton variety.
2. Improved Sleep Quality and Quicker Onset
A study in 2010 found tart cherry juice improves sleep onset. Another later study in 2012 confirmed the results. Those who drank two daily servings of tart cherry juice benefited in terms of improved sleep quality and quicker onset.
3. Improved Sleep Duration
Researchers have also found sleep duration is impacted by drinking tart cherry juice. It contains procyanidins(3) and anthocyanins (also found in blueberries). Therefore, it reduces body inflammation and boosts sleep.
The study also found lower levels of kynurenine in the blood linked to sleep deprivation in those who consumed tart cherry. Amino acid tryptophan is also involved in melatonin and serotonin production and impacts sleep quality. Compounds in tart cherry juice prevent this amino acid from breaking down entirely and help it to work better.
[Read: Kratom for Sleep]
How to Take Tart Cherry Juice for Sleep: Dosage and Ingredients
In most studies carried out, participants benefited from two glasses of tart cherry juice each day. Juice from sweet cherries doesn’t work just as well. Take tart cherry juice for sleep, the dosage being the juice derived from 100 grams of these cherries. Tart cherries like Montmorency, Richmond and English morello work best. Don’t purchase mixed cherry juice.
Avoid cocktail juice. The only thing that works best is pure data cherry juice. Tart cherry juice contains phenolic acids and flavonoids like anthocyanins. Tart cherries have higher levels of these nutrients than regular cherry juice. Tart cherry juice works even better than nonsteroidal anti-inflammatory aids.
So, while tart cherry juice works well for warding off insomnia, the reasons for this impact are many. The juice is rich in nutrients and ingredients which enhance sleep quality, improve sleep efficiency, and boost sleep length. For those facing sleepless nights regularly, this home remedy could be just what you needed!
[Read: Natural Ways to Treat Insomnia]
1. How Much Tart Cherry Juice for Sleep Should be Taken?
Tart cherry juice can help if taken in 2 eight-ounce servings twice a day for around two weeks, according to one study. Research suggests juice derived from 100 grams of sour cherries works best. It contains optimal levels of melatonin essential for good sleep.
2. When Should You Drink Tart Cherry Juice for Sleep?
If you’re having problems in sleeping, in terms of onset, latency, efficiency, and duration, it’s time to take tart cherry juice. Drink this juice twice, once in the morning and once before sleeping for the best outcomes.
3. Why Does Tart Cherry Juice for Sleep Work?
Tart cherry juice contains phenolic compounds like anthocyanins. These nutrients help in tryptophan regulation and impact serotonin and melatonin generation. Besides, the juice also contains the hormone melatonin, which affects the quality of sleep and its duration. Serotonin is another neurotransmitter that regulates sleep, and tart cherry juice can serve to increase its levels, impacting sleep efficiency.