Tart cherry juice has become increasingly popular as a natural way to improve sleep.
A writer from Verywell Mind tested the drink every evening for a week and noticed both small changes and limitations.
Tart cherries contain melatonin
Tart cherries contain more melatonin than sweet cherries.
Melatonin is a hormone that helps regulate sleep, which is one reason the juice has become popular as a bedtime drink.
Also read: What is a normal resting heart rate? Here’s what the numbers mean
Supports sleep
The cherries also contain the amino acid tryptophan. The body uses it, among other things, to produce melatonin and serotonin, both of which play a role in regulating sleep.
Longer sleep
A small study published in the American Journal of Therapeutics found that around 240 milliliters of Montmorency cherry juice twice a day may improve sleep duration and quality in older adults with insomnia.
She started with a small serving
On the first day of the experiment, the writer drank around half a cup of juice two hours before bedtime.
She did not notice any difference in her sleep that first night.
Also read: Many women still have significant pain months after a C-section, and most are not warned
She increased the amount on the second day
On day two, she increased the amount to about one cup and once again drank the juice two hours before bedtime.
She felt relaxed but could not determine whether the juice was responsible.
The juice did not help on a restless day
On the third day, the writer had a lot on her mind and found it difficult to relax.
The cherry juice did not make any noticeable difference, so she used a guided meditation instead to help herself unwind.
Also read: What your blood pressure does while you sleep may matter more than your daytime reading
Her sleep became more stable for the rest of the week
From days four to seven, she experienced relatively stable sleep with few interruptions.
However, the improvement was neither sudden nor significant.
The taste was a challenge
The writer was not a fan of the strong taste.
On the final day of the experiment, she mixed a little coconut water into the juice, which made it easier for her to drink.
Also read: A daily probiotic may lower the risk of death for babies born too early
She experienced no negative effects
During the week she drank cherry juice, the writer did not notice any negative effects.
At the same time, she concluded that the juice had, at most, a mild relaxing effect on her sleep.
The juice can be consumed before bedtime
For those who want to try tart cherry juice, it is recommended to drink it one to two hours before bedtime rather than immediately before going to bed.
It is also recommended to choose a pure variety without added sugar.
Also read: How drinking too much water can affect your kidneys
A small amount can be a good starting point
Verywell Mind recommends starting with a smaller serving to see how the body responds.
A dietitian suggests around one cup per day, which can also be divided into two smaller servings in the morning and evening.
The juice can cause side effects
Although tart cherry juice is generally considered safe, it can, in some cases, cause stomach problems, diarrhea, or allergic reactions.
Some people should avoid the juice
People with known allergies, diabetes, or kidney disease, as well as those taking certain types of medication, should avoid tart cherry juice.
This includes people taking ACE inhibitors or beta-blockers.
Other foods can be alternatives
For those who do not want to drink cherry juice, alternatives include banana with almond butter, warm milk, walnuts, kiwi, and chamomile tea, all of which may support sleep.
The effect may not be significant
The amount of melatonin in tart cherries is relatively modest, so the juice will not necessarily have a significant effect on everyone's sleep.
However, the same study published in the American Journal of Therapeutics suggests that it may increase sleep duration and sleep efficiency in some people with sleep problems.
She did not continue after the experiment
After one week, the writer decided not to make cherry juice a regular part of her routine.
She did not experience a large enough improvement in her sleep to justify the price of the juice where she lives.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.