Do you often wake up feeling tired and groggy despite getting a full night's sleep? It's time to discover a natural solution that can help you wake up feeling refreshed and energized. While most people turn to Melatonin or Valerian root, another natural remedy you might be missing out on is tart cherry juice. That’s right, this magic solution can help you sleep better and has many other amazing benefits. Tart cherries, also known as sour, dwarf, or Montmorency cherries, are a superfood with a tart and tangy flavor. Unlike sweet cherries, tart cherries are typically enjoyed as juice, dried or frozen. In today's post, we'll discuss why tart cherry juice is a game changer in the world of sleep and how you can use it to improve your sleep quality. So let's get started!
Tart cherry juice is a unique drink and contains tryptophan and Melatonin, two critical components in promoting better sleep. Tryptophan is an amino acid involved in the production of serotonin, a neurotransmitter that regulates mood, hunger, and sleep. Eating foods high in tryptophan increases the amount of serotonin in the brain, which can help us feel calmer and more relaxed. Consuming around 1 to 2 grams of tryptophan before bed can speed up the time it takes to fall asleep. Tart cherry juice contains only 9 milligrams of tryptophan per 100 grams, but it still packs a punch! The tryptophan in tart cherries can team up with other enzymes to boost serotonin levels, improve mood, and reduce inflammation. Melatonin is a hormone produced in the brain by the pineal gland and helps regulate the sleep-wake cycle. It is released in response to darkness and signals the body to prepare for sleep. Tart cherries contain high levels of Melatonin, leading to better sleep. The combination of tryptophan and Melatonin from tart cherry juice makes it a natural option for improving sleep quality. To investigate the potential effects of tart cherry juice on sleep, researchers conducted a randomized, double-blind, placebo-controlled study. The study aimed to determine whether consuming tart cherry juice concentrate would increase melatonin levels in the body and improve sleep quality in adults. Participants were randomly assigned to either a group that received tart cherry juice concentrate or a group that consumed a placebo for seven days. The researchers tracked the participants' sleep quality using actigraphy and subjective sleep questionnaires. Actigraphy is a method used to monitor sleep and activity patterns using a unique watch-like device. Researchers also collected urine samples from the participants over two days to measure their melatonin levels. The study found that participants who drank tart cherry juice concentrate had significantly higher melatonin levels than those who took the placebo. Moreover, those who consumed the tart cherry juice concentrate spent more time in bed, slept longer, and had better sleep quality compared to the placebo group.
Next, the antioxidants present in tart cherry juice may have sleep-promoting effects. A recent study showed that individuals with a higher intake of certain polyphenols, including anthocyanins found in tart cherries, had better sleep quality. Now, what are anthocyanins, and why are they important for sleep? Anthocyanins are natural compounds that give fruits and vegetables their typical red, blue, and purple colors. They are known for their anti-inflammatory and antioxidant properties.
Hydroxycinnamic acid, a naturally occurring phytochemical found in cherries, has been shown to regulate sleep patterns. Researchers used food frequency questionnaires to collect data on participants' eating habits to determine the association between dietary intake of hydroxycinnamic acid and sleep quality. The study also measured participants' sleep quality and discovered something pretty interesting. They determined that there was, in fact, a strong connection between consuming more hydroxycinnamic acid and experiencing better quality sleep! Antioxidants are essential for our bodies to fight against harmful free radicals and keep us healthy. Drinking antioxidant-rich drinks, like tart cherry juice, can provide many benefits. Not only does it improve sleep, but it also supports a robust immune system and healthy aging. And the best part? You don't have to limit yourself to just tart cherry juice - plenty of other antioxidant-rich drinks are waiting to be discovered. So why not expand your beverage horizons and try something new? Check out this video on the 10 Drinks That Are Surprisingly Unhealthy And You Should Not Drink!. 8 Oz of Tart cherry juice contains 7 % of the daily value of magnesium. Did you know that this mineral has a calming effect on the body and helps to regulate sleep? Here’s how it works:
#1 Magnesium helps to relax the muscles and reduce muscle tension, which can benefit those who experience muscle discomfort or cramping that interferes with sleep.
#2 Magnesium helps to regulate the production of the neurotransmitter GABA, which has a calming effect on the nervous system and promotes feelings of relaxation.
#3 Magnesium also helps regulate the body's circadian rhythm, the internal biological clock regulating sleep and wakefulness. By regulating the circadian rhythm, magnesium can ensure the body is in sync with its natural day-night cycle and promote better sleep quality. Combining magnesium and other compounds in tart cherry juice can synergistically promote better sleep quality and reduce insomnia symptoms.
When joint pain disrupts sleep, it can create a vicious cycle that exacerbates the problem. However, there is a traditional remedy, supported by anecdotal evidence, which suggests that consuming tart cherries or drinking its juice may offer some relief. A study of 12 individuals with arthritis and gout found that consuming a can of tart cherries or yellow cherries daily decreased uric acid levels. Since high uric acid levels are associated with an increased risk of gout attacks, this finding is significant. However, due to the small sample size, the study results are inconclusive and require further investigation. Other research has demonstrated that consuming approximately 2 cups of cherries after an overnight fast resulted in a 15% decrease in uric acid levels in many women. Furthermore, studies have indicated that consuming more than 10 ounces of tart cherry juice twice daily for 21 days reduced markers of joint pain. Consuming tart cherry juice has been found to impact post-workout recovery and sleep quality positively.
According to a study, drinking tart cherry juice four days before and after intense exercise can help prevent muscle soreness and strength loss. Tart cherries contain over 30 phytonutrients with anti-inflammatory and antioxidant properties that work in tandem to produce various beneficial recovery effects. Athletes, recreational sports enthusiasts, and anyone facing a strenuous activity can benefit from tart cherry juice. It can help those with a training schedule involving rotating muscle groups, high physical and physiological stress, and disrupted sleep due to travel. In these cases, a daily dose of tart cherry juice can accelerate muscle recovery and improve sleep quality. Are you ready to take advantage of tart cherry juice's benefits? But first, here's what you need to know about the correct dosage and timing instructions. The optimal dosage of tart cherry juice to achieve the best results, research recommends two daily servings of 8 ounces of cherries, which is equivalent to consuming 75-120 tart cherries per day. You can also opt for tart cherry juice powder, and we suggest a daily dose of 480 mg. To fully experience the benefits of tart cherry juice, it’s recommended to supplement for 7-10 days. But wait, there's more! Tart cherry juice is generally safe for most people, but it does contain high amounts of sorbitol, a sugar alcohol that can cause stomach discomfort in some. And, if you're taking medication, it's important to note that tart cherry juice contains quercetin, a plant compound that may interact with certain drugs, particularly blood thinners. So, what do you do if you're taking medication and want to add tart cherry juice to your diet? Your best bet is to consult your doctor.
Wondering how long it takes for tart cherry juice to work its magic? While some people may feel the effects of tart cherry juice within a few hours, the duration of time it takes to see significant improvements may vary from person to person. Some may feel results after just 6-8 weeks of incorporating tart cherry juice into their routine; for some, it may take longer. And although studies have shown that the extract of 60 cherries twice a day can help chronic insomniacs get much-needed rest, more research is needed to fully understand the long-term effects of tart cherry juice. Don’t underestimate the power of a good night’s sleep! Prioritizing your sleep can tremendously impact your physical and mental well-being. From boosting your energy levels to improving your mood, ensure your body gets the rest it needs and deserves.
Have you tried tart cherry juice? Let us know in the comments below.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.