Tart cherry juice has recently gained popularity on social media as a potential sleep aid. While trendy sleep hacks often come and go, this one might have some scientific backing. This article explores what studies say about tart cherry juice, the possible benefits, and offers five mindful tips for incorporating it into your routine.
Why the Buzz Around Tart Cherry Juice and Sleep?
Tart cherry juice is often linked to better sleep thanks to its natural blend of melatonin, tryptophan, and antioxidants. The main interest lies in melatonin, a hormone that regulates sleep-wake cycles, and anti-inflammatory compounds that can improve sleep quality. While the melatonin content is relatively modest compared to supplements, it might still provide a gentle nudge to your body’s internal rhythm, particularly when combined with a calming bedtime routine.
What Does the Research Say?
Research on tart cherry juice and sleep is still emerging, with only a handful of small studies conducted so far. Here’s a summary of key findings:
- Older adults with insomnia: One study showed that participants who drank tart cherry juice twice daily reported slight improvements in sleep duration and quality compared to a placebo.
- Increased melatonin levels: Another study suggested that tart cherry juice could increase melatonin levels and sleep duration.
- Sleep duration: One study even suggested that tart cherry juice could increase sleep time by up to 85 minutes, as measured by polysomnography.
- Inconsistent results: However, other studies have shown no noticeable changes in sleep quality or duration, indicating the effects may vary.
- Recent review: A 2023 review of the existing research was more optimistic about tart cherry juice’s potential benefits.
These mixed findings suggest that tart cherry juice may support sleep for some individuals, but more robust and large-scale research is needed to draw definitive conclusions. Thankfully, it’s generally safe for most people to experiment with in moderation, as long as you’ve considered the sugar and acidity levels.
5 Mindful Tips for Incorporating Tart Cherry Juice Into Your Bedtime Routine
If you’re curious about trying tart cherry juice, here are five suggestions for incorporating it mindfully into your wind-down routine:
- Start with a small portion: Begin with an 8-ounce glass and observe your body’s reaction. Larger servings can contribute to increased sugar and calorie intake, potentially offsetting the benefits. For those mindful of sugar intake, unsweetened juice or a concentrate mixed with water offers more control.
- Time it right: 1–2 hours before bed: Like many sleep-supporting habits, timing is key. Drinking tart cherry juice too close to bedtime could lead to middle-of-the-night bathroom trips. A window of 1–2 hours before bed allows your body to digest while still supporting your wind-down routine. Pair it with a calming ritual, like turning off screens and dimming the lights.
- Make it a meaningful ritual: The ritual around drinking the juice often matters more than the juice itself. Instead of simply drinking it, make it a special moment. Pour a glass into your favorite mug and sip it slowly, using it as a cue for your body to enter “sleep mode.”
- Track your body’s response: Monitor your sleep patterns over a week or two to see if you notice any changes. Consider journaling about your sleep and noting any improvements in falling asleep, staying asleep, or feeling refreshed in the morning.
- Combine it with other healthy habits: Tart cherry juice may be a small piece of the puzzle, working best alongside other sleep-promoting habits, such as:
- A consistent wind-down routine including stretching, meditation, or light reading.
- Avoiding caffeine later in the day.
- Creating a comfortable sleep environment with cooler temperatures and blackout curtains.
Tart Cherry Juice for Sleep: FAQs
Does tart cherry juice really help you sleep?
The evidence is not conclusive. While some small studies suggest it could improve sleep, the improvements were modest, and not everyone experiences a difference.
Is tart cherry juice better than melatonin?
Not necessarily. Tart cherry juice contains melatonin, but in much smaller amounts than melatonin supplements. Tart cherry juice is a gentler, food-based option with added antioxidants.
How much tart cherry juice should you drink before bed?
Most studies used between 8–16 ounces daily. Starting with an 8-ounce glass is a good starting point.
Are there any downsides to drinking tart cherry juice?
The primary concern is the sugar content; a glass can contain 25–30 grams. Additionally, some individuals might experience stomach discomfort. If you have diabetes or take certain medications (especially blood thinners), consult your doctor before incorporating it into your routine.
Ultimately, tart cherry juice might be a helpful addition to your sleep routine, but it’s essential to have realistic expectations and combine it with other healthy sleep habits. More research is still needed to definitively confirm its efficacy.
