Can Tart Cherry Juice Really Help You Sleep Better? A fast search on TikTok highlights the newest sleep wellness trend: drinking sour cherry juice.
The app’s video makers and wellness enthusiasts are gushing about the juice’s sleep advantages. With more than 40 million views. The hashtag #tartcherryjuice has users believing the beverage may make both adults and kids fall asleep more quickly and wake up feeling rested.
As a result of the fact that many people struggle with insomnia and restlessness due to either poor sleep quality, quantity, or both, this hack could be very beneficial for the health and wellness industry. 1 Is it real, though? Would consuming tart cherry juice before going to bed actually result in a restful night’s sleep, or will it only leave you with a bitter aftertaste? Can Tart Cherry Juice Really Help You Sleep Better?
Sleeping Performance and Tart Cherry Juice
Melatonin, a substance well known for promoting tiredness and preventing insomnia, may be found in all cherry. The melatonin content of tart cherries, also referred to as Montmorency cherries or sour cherries. Is noticeably higher than that of other cherry kinds. They also aid in the preservation of tryptophan.
According to Frank Greenway, MD, chief medical officer at Louisiana State University’s Pennington Biomedical Research Center, “the [tart] cherries contain a molecule that prevents the decomposition of tryptophan, an amino acid that is connected with [assisting] sleep.
Tryptophan and melatonin collaborate to support healthy sleep. As tryptophan is used to make melatonin an increase in tryptophan is likely to result in higher levels of melatonin and, thus, better sleep. This hypothesis was further supported by a 2018 study. Which found increases in sleep efficiency following two weeks of tart cherry juice consumption by participants.
Even while the juice greatly improves both the quantity and quality of sleep. There is no proof that drinking tart cherry juice causes one to wake up feeling more rested. “It does not make a person feel drowsy. It only makes a person sleep longer,” observed Dr. Greenway, who is also one of the authors of the aforementioned study.
In light of this, it comes as no surprise. That people who are sleeping more effectively wake up feeling more energised. This is the obvious cause and consequence; tart cherry juice does not produce energy during the day.
Routinely Consuming Tart Cherry Juice
There are a few things to consider if you want to incorporate tart cherry juice into your daily routine. The first is that drinking 8–12 ounces of sour cherry juice or 1-2 ounces of juice concentrate at a time is recommended. One to two hours before bedtime participants in one trial had a glass of juice in the morning and another in the evening.
You might need to take heed of the sugar amount depending on the varieties of tart cherry juice offered in your region. To counteract the cherries’ too sour flavour, many tart cherry juice products may be flavor-infused.
Tart cherry juices may be sweetened with more sugars and offer less fibre, warns Jessica Issacs, RD, a registered dietitian who specialises in performance nutrition for elite athletes, for those worried about their sugar level.
Capsules or gummies could be an alternative. If tart cherry juice is not readily available, sustainable, or chosen for your routine. Tart cherry juice has been used in sleep research, but powdered capsule supplements perform similarly when used for physical activity.
Your body needs sleep to function at its best. Little routine changes, like drinking a calming juice, are doable measures people may take to work towards getting more restful sleep.
Speak to a healthcare professional or trained dietitian. If you have any queries or worries regarding including tart cherry juice in your diet or the way you intend to do so.
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Q&A
How quickly does tart cherry juice promote sleep?
Eating sour cherries or consuming tart cherry juice might be worthwhile if you want to improve your sleep. It is comparable to a sleep smoothie. But you must have it at least 20 to 30 minutes prior to bedtime.
Is it acceptable to regularly consume tart cherry juice?
A daily glass of tart cherry juice will keep you sharp. Antioxidants in it can aid in better cognitive function. It has even been discovered to enhance language and memory in dementia sufferers. One reason tart cherries have become the new health guru is just this.
How long do cherries take to put you to sleep?
Czerwony advises eating cherries an hour or so before bed to promote sleep. You can either consume the fruit whole. Which may be more difficult to get fresh but is frequently frozen or dried, or you can drink sour cherry juice, which is readily available at most supermarkets.
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