![]() ![]() Researchers haven’t figured out a clear-cut answer as to why tart cherry juice can help people drift off with ease, but some experts think it might have to do with the melatonin in the beverage. “Trying a non-invasive and safe substance like tart cherry juice may be a very appropriate first step for sleep issues before jumping into a prescription sleep aid or something that does have potential side effects.”Īdriana Marteva / EyeEm/Getty Images/EyeEm Katherine Green, medical director of the UCHealth Sleep Medicine Clinic at the University of Colorado Hospital and assistant professor and director of sleep surgery at the University of Colorado School of Medicine. “There’s very little risk of trying tart cherry juice for insomnia, and potentially big benefits for those who find it to be helpful,” says Dr. However, it’s worth noting that many studies on tart cherry juice and sleep have only involved a handful of people, so more research is needed to understand just how beneficial the beverage can be.ĭespite this, many sleep experts are optimistic about exploring tart cherry juice for sleep. It has lower risk than melatonin and prescription sleep aidsĬompared to supplemental melatonin, tart cherry juice may have fewer negative effects on working memory and cognitive function. In a 2012 study, healthy younger adults had better sleep duration and quality after just one week of drinking tart cherry juice concentrate twice a day.ģ. Results in younger adults are just as promising. Using a comprehensive sleep test that records brain waves and other functions and questionnaires for both an objective and subjective view of participants, they found that drinking tart cherry juice boosted sleep time - by nearly an hour and a half! - and sleep efficiency (that is, the time in bed actually spent asleep compared to time awake in bed). It can boost sleep timeĪnother report built upon these findings and found that drinking approximately eight ounces of tart cherry juice an hour or two before bedtime for two weeks helped adults with chronic insomnia. The researchers concluded that tart cherry juice was just as effective for insomnia as melatonin or valerian root, two highly studied substances generally accepted as natural sleep aids. One 2010 study found that when older adults with chronic insomnia drank eight ounces of tart cherry juice in both the morning and at bedtime, they reported fewer insomnia symptoms, including time awake after sleep onset. How Does Tart Cherry Juice Impact Sleep and Muscle Recovery? In addition to being a natural source of melatonin, tart cherry juice can improve quality and duration of sleep. We also know how important sleep is for full-body recovery, and tart cherry juice helps with that as well. This suggests that tart cherry juice as a good option for athletes who compete in long endurance exercises. A small 2015 study also looked at marathon runners who drank tart cherry juice or a placebo, and saw that for the group who drank tart cherry juice, there was less indication of upper respiratory tract infection. A meta-analysis shows that tart cherry juice helps with muscle function, from reducing damage to soreness. ![]() Tart cherry juice (or its various forms, including powders and capsules) has been shown to have benefits for a variety of conditions, including diabetes, cholesterol levels, heart disease, anxiety, arthritis, and other afflictions that are influenced by inflammation and oxidative stress.įor people who like gains, tart cherry juice is also known for its positive effect on exercise performance. Some producers cut the tartness of the juice by blending it with apple juice, but purists just drink it straight. Tart cherry juice is similar in color to cranberry juice with a pucker-inducing sourness. ![]() More research has been conducted on Montmorency tart cherries than any other cherry varietal. They’re grown in Canada, Europe, and the U.S, primarily in parts of Michigan and Wisconsin. Tart cherry juice comes from a variety of sour cherries called Montmorency. What Are the Benefits of Tart Chery Juice? Here’s what to know about the benefits of tart cherry juice for sleep, according to scientific research and sleep specialists. It has become the secret weapon for better sleep and activity performance among athletes, from marathon cyclists to Olympic gymnast Aly Raisman, who even signed on in 2017 as a brand ambassador for tart cherry juice brand Cheribundi. Long thought to boost athletic performance, the ruby-red drink may also have the power to alleviate sleep struggles. There’s another beverage that belongs in your bedtime wind-down routine: tart cherry juice. ![]()
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