Tart cherry juice has been a popular remedy for sleep problems for years, with some people swearing by its effectiveness. However, as with any natural remedy, it’s important to take a closer look at the evidence before deciding whether or not to give it a try. In this article, we’ll explore the question: does tart cherry juice improve sleep quality?
What is tart cherry juice?
Tart cherry juice is made from the fruit of the Prunus cerasus tree, which is native to Europe and Asia. Tart cherries are smaller and more acidic than sweet cherries, and they’re often used in cooking and baking. Tart cherry juice is made by pressing the cherries and removing the pits and stems. It’s a popular natural remedy for a variety of health conditions, including gout, arthritis, and sleep problems.
The link between tart cherry juice and sleep quality
Tart cherry juice is rich in a variety of compounds that have been linked to better sleep quality. For example, tart cherries contain melatonin, a hormone that helps regulate the sleep-wake cycle. Melatonin is produced by the pineal gland in the brain, and it helps signal to the body when it’s time to sleep.
Tart cherries also contain compounds called anthocyanins, which are responsible for the fruit’s deep red color. Anthocyanins have been shown to have anti-inflammatory and antioxidant properties, which may help reduce inflammation in the body and promote better sleep.
In addition to melatonin and anthocyanins, tart cherries also contain tryptophan, an amino acid that helps the body produce serotonin, a neurotransmitter that’s involved in regulating mood and sleep. Serotonin is converted to melatonin in the body, which further helps regulate the sleep-wake cycle.
What does the research say?
Several studies have investigated the link between tart cherry juice and sleep quality, with mixed results. Some studies have found that drinking tart cherry juice can improve sleep quality, while others have found no significant effect.
One study published in the Journal of Medicinal Food in 2010 found that drinking tart cherry juice twice a day for two weeks improved sleep quality in older adults with insomnia. The study participants drank eight ounces of tart cherry juice in the morning and another eight ounces in the evening. The researchers found that the participants slept longer and had higher levels of melatonin compared to when they drank a placebo beverage.
Another study published in the European Journal of Nutrition in 2018 found that drinking tart cherry juice improved sleep quality in healthy adults. The study participants drank 30 milliliters of tart cherry juice concentrate diluted in water twice a day for seven days. The researchers found that the participants had improved sleep quality, increased sleep time, and higher levels of melatonin compared to when they drank a placebo beverage.
However, not all studies have found a significant link between tart cherry juice and sleep quality. A study published in the American Journal of Therapeutics in 2010 found no significant effect of tart cherry juice on sleep quality in healthy adults. The study participants drank eight ounces of tart cherry juice in the morning and another eight ounces in the evening for two weeks. The researchers found no significant difference in sleep quality or melatonin levels compared to when the participants drank a placebo beverage.
Another study published in the Journal of Clinical Sleep Medicine in 2017 found no significant effect of tart cherry juice on sleep quality in older adults with insomnia. The study participants drank eight ounces of tart cherry juice in the morning and another eight ounces in the evening for two weeks. The researchers found no significant difference in sleep quality, sleep time, or melatonin levels compared to when the participants drank a placebo beverage.