4 BENEFITS OF TART CHERRY JUICE FOR SLEEP
How To Use Tart Cherry Juice To Improve Sleep
Getting quality sleep is essential for overall health, but for many people, achieving restful sleep can be challenging. One natural remedy that is gaining popularity is tart cherry juice for sleep.
This article explores the benefits of tart cherry juice, how it works, and why it’s a game-changer for improving sleep quality, as well as its potential drawbacks and a comprehensive comparison of tart cherry juice vs. other natural sleep remedies.
Table of Contents
What Is Tart Cherry Juice?
Tart cherry juice is made from the juice of Montmorency cherries, a variety of sour cherries known for their deep red color and health benefits. Unlike sweet cherries, tart cherries are lower in natural sugar and higher in certain nutrients, making them a powerful superfood.
While we are focusing our research on the benefits of tart cherry juice for sleep, know that other benefits have been proven in exercise recovery, and more research is needed to confirm a reduction in inflammation in the body, from drinking the juice.
How Tart Cherry Juice Helps With Sleep
Tart cherry juice is rich in vitamins and minerals, bringing many benefits to the body and mind, when consumed. But how does it help with sleep? Some of those vitamins and minerals help your body stay asleep naturally (reduced wake after sleep onset), let’s see how:
High Melatonin Content
Tart cherry juice contains natural melatonin (about 0.135 μg in 100g of cherries), a hormone that regulates sleep-wake cycles. Drinking it can help synchronize your body’s internal clock, making it easier to fall asleep and wake up refreshed. The recommended dose of melatonin for sleep, however, is 0.5 to 5 mg. So there is more to tart cherry juice, than just melatonin content.
Rich in Antioxidants
Tart cherries are loaded with antioxidants, including flavonoids, anthocyanins, and procyanidins. These compounds help reduce inflammation and oxidative stress, both of which are linked to sleep disturbances.
Supports Tryptophan Production
Tryptophan, an amino acid found in tart cherries, is a precursor to serotonin, which helps regulate mood and promote relaxation. Serotonin is also converted into melatonin, further supporting sleep as tryptophan enters your blood stream and increases your body’s secretion of melatonin.
4 Key Benefits of Tart Cherry Juice for Sleep
1. Improves Sleep Duration
Studies suggest that drinking tart cherry juice can increase sleep duration by up to 85 minutes. This is especially beneficial for those with insomnia or irregular sleep patterns.
2. Enhances Sleep Quality
Tart cherry juice not only helps you sleep longer but also improves sleep efficiency, meaning you spend more time in restorative sleep stages.
3. Natural Alternative to Sleep Aids
Unlike over-the-counter sleep aids, tart cherry juice is a natural solution with minimal side effects. It is an excellent option for those seeking holistic remedies and can be safely consumed by nearly all sleepers.
4. Reduces Symptoms of Insomnia
Clinical trials have shown that tart cherry juice can significantly reduce insomnia severity, making it a viable option for individuals with chronic sleep issues.
Scientific Evidence Supporting Tart Cherry Juice for Sleep
While many sources and studies support the benefits of drinking tart cherry juice for sleep, below are some of the most credible sources, from the U.S., Europe, and Australia, if you are doing further research on the topic.
Clinical Trials
A study published in the European Journal of Nutrition found that participants who drank tart cherry juice twice daily for seven days experienced longer and better-quality sleep compared to a placebo group.
Anti-Inflammatory Benefits
Research from the Journal of Medicinal Food highlights tart cherry juice’s ability to reduce inflammation, which is often linked to sleep disorders such as sleep apnea.
Sleep and Melatonin Levels
Another study in Nutrients showed that regular consumption of tart cherry juice increased melatonin levels, directly impacting sleep onset and quality.
How to Incorporate Tart Cherry Juice Into Your Routine
Tart cherry juice is easily added to your daily routine:
1. When to Drink Tart Cherry Juice
For the best results, drink 8–16 ounces of tart cherry juice daily. An 8-oz dose is recommended for most individuals, and athletes can increase that to 16 oz for added recovery benefits.
Split this into two servings based on the benefits you are looking for. If sports recovery is your goal, have a glass of tart cherry juice shortly after your work out / physical activity. If better sleep is your goal, drink it 1 to 2 hours before bedtime.
2. Pair It With a Healthy Bedtime Routine
While tart cherry juice can improve sleep, pairing it with good sleep hygiene—like sticking to a consistent bedtime and reducing screen time—can maximize benefits.
3. Tart Cherry Juice vs. Concentrates
Opt for pure tart cherry juice without added sugars or preservatives, if you can and your budget allows. Concentrates are often cheaper and need to be mixed with water. They are also effective, as they contain higher levels of the active compounds.
Potential Side Effects and Considerations
While tart cherry juice is generally safe, excessive consumption may cause mild gastrointestinal discomfort due to its high sorbitol content. Additionally, individuals with diabetes should choose low-sugar options or consult their healthcare provider.
If there is no pre-existing allergies or glucose intolerance in pregnancy, tart cherry juice is safe for pregnant and breastfeeding women as well.
Comparing Tart Cherry Juice With Other Natural Sleep Remedies
| Remedy | Key Benefit | Potential Drawback |
|---|---|---|
| Tart Cherry Juice | Increases melatonin and improves sleep quality | May cause stomach upset in some |
| Magnesium | Relaxes muscles and calms the nervous system | Requires proper dosage |
| Valerian Root | Reduces anxiety and promotes relaxation | Takes weeks to show effects |
| CBD Oil | May help with stress and insomnia | Quality varies widely |
Tart cherry juice stands out as a comprehensive sleep aid with well-documented benefits. We are listing more natural remedies for insomnia here.
Tips for Maximizing the Benefits of Tart Cherry Juice
Combine With Relaxing Activities
Pair your nightly tart cherry juice with calming rituals like reading or meditation to enhance its effects.
Keep It Consistent
Drinking tart cherry juice daily is key to experiencing its sleep benefits. Sporadic consumption may not yield the same results.
Store Properly
To maintain its nutrient profile, keep tart cherry juice refrigerated and consume it within a week of opening.
Final Thoughts: Why Tart Cherry Juice Is a Sleep Superfood
References
- National Library of Medicine. (2010). Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC3133468/
- Texas Health. (2023). The Tart Cherry Juice Craze and Its Impact on Sleep. Retrieved from https://www.texashealth.org/areyouawellbeing/Health-and-Well-Being/The-Tart-Cherry-Juice-Craze-and-Its-Impact-on-Sleep
- Dieticians in Integrative and Functional Medecine. (2017). Tart CHerry Juice: More Than Nature’s Sleep Aid. Retrieved from https://integrativerd.org/difm/resources/recipes/tart-cherry-juice
FAQ
Most frequent questions and answers
Most people notice benefits within a few days to a week of consistent use, though results can vary.
Yes, drinking tart cherry juice daily is safe for most people and helps maximize its sleep-enhancing benefits.
While many people find it effective, individual responses may vary. Factors like overall health and sleep habits can influence results.
For optimal results, consume tart cherry juice 1–2 hours before bedtime to allow melatonin to take effect.
More Sleep Resources
Are there any side effects of tart cherry juice?
Tart cherry juice is generally safe, but excessive consumption can cause mild digestive discomfort due to its natural sugar content.
What’s the best time to drink tart cherry juice for sleep?
For optimal results, consume tart cherry juice 1–2 hours before bedtime to allow melatonin to take effect.
Does tart cherry juice work for everyone?
While many people find it effective, individual responses may vary. Factors like overall health and sleep habits can influence results.
Can I drink tart cherry juice every day?
Yes, drinking tart cherry juice daily is safe for most people and helps maximize its sleep-enhancing benefits.
How long does it take for tart cherry juice to improve sleep?
Most people notice benefits within a few days to a week of consistent use, though results can vary.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
