Tart cherry juice, also known as sour or Montmorency cherries, have been shown to provide a variety of health benefits. Containing natural melatonin and loaded with antioxidants tart cherry juice may be worth adding to your pre-bedtime schedule. Here are a few benefits found with consumption of tart cherry juice.
1. Melatonin content:
Tart cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming tart cherry juice may help reset and regulate your internal body clock, which can be beneficial for people with irregular sleep schedules or those who experience jet lag.
2. Antioxidant properties:
Tart cherries are packed with antioxidants, including anthocyanins and quercetin. These compounds can reduce inflammation and oxidative stress, which may contribute to improved sleep quality and improved cardiovascular health.
3. Anti-inflammatory effects:
Tart cherry juice may help reduce inflammation in the body. Inflammation can interfere with sleep and reducing it may lead to better sleep.
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4. Pain relief:
Some individuals experience sleep disturbances due to chronic pain conditions. Tart cherry juice has been suggested to have pain-relieving properties, which can indirectly contribute to better sleep for those affected by pain.
5. Enhanced recovery:
Athletes have used tart cherry juice to potentially reduce muscle soreness and aid in post-exercise recovery. This can be beneficial for athletes who often struggle with sleep disturbances after intense workouts.
6. Sleep duration and quality:
Some studies have shown that regular consumption of tart cherry juice may extend total sleep time and improve sleep quality. It’s believed that the combination of melatonin and other bioactive compounds in tart cherries plays a role in this.
It’s worth noting that while tart cherry juice has the potential to improve sleep, individual responses may vary. The timing and dosage of tart cherry juice intake can also impact its effectiveness. Before making significant dietary changes, it’s advisable to consult with a healthcare professional, particularly if you have underlying health conditions or take medication that might interact with tart cherry juice. Additionally, it’s important to choose a tart cherry juice without added sugars or artificial additives to maximize potential benefits
- Hooper DR, Orange T, Gruber MT, Darakjian AA, Conway KL, Hausenblas HA. Broad Spectrum Polyphenol Supplementation from Tart Cherry Extract on Markers of Recovery from Intense Resistance Exercise. J Int Soc Sports Nutr. 2021;18(1):47. Published 2021 Jun 14. doi:10.1186/s12970-021-00449-x
- Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51(8):909-916. doi:10.1007/s00394-011-0263-7
