Tart cherry juice has become a popular topic on social media, particularly on TikTok, where the #TartCherryJuice hashtag has garnered over 30 million views. Individuals who struggle with insomnia are promoting the benefits of tart cherry juice, claiming it helps them fall asleep quickly and achieve a restful night's sleep without the grogginess commonly experienced with other sleep aids such as melatonin and sedating antihistamines. However, is tart cherry juice truly effective in improving sleep quality?
While anecdotal evidence supports its effectiveness, some clinical studies have also indicated that tart cherries could be useful in enhancing sleep. Additionally, many medical professionals and nutritionists believe that tart cherry juice may serve as a natural sleep aid, particularly when used intermittently.
Melatonin: A Subject of Significant Interest
Researchers from the Louisiana State University Agricultural Center's Food and Science Division, along with the Pennington Biomedical Research Center, discovered that cherry juice consumption could result in increased levels of the amino acid tryptophan in the blood. Why is this significant? Tryptophan is converted into melatonin, which regulates our sleep-wake cycles, and serotonin, a neurotransmitter that affects mood and sleep. Higher tryptophan levels may indicate greater production of melatonin and serotonin, which could result in improved sleep quality.
Cherry juice is thought to increase the availability of tryptophan by inhibiting an enzyme called IDO (indoleamine 2,3-dioxygenase), which is activated by inflammation. IDO degrades tryptophan, so the assumption is that reducing IDO increases both serotonin and tryptophan, ultimately leading to greater melatonin production.
Similar results were observed in a study published in the European Journal of Nutrition in 2012, where 20 participants were given either a placebo or an ounce of concentrated tart Montmorency cherry juice in the evening for seven days. Urine tests revealed a "significantly elevated" level of melatonin in the cherry juice group, but not in the placebo group. The researchers also found that the cherry juice supplementation increased the total sleep time, time spent in bed, and sleep efficiency of the participants.
Furthermore, an earlier study published in the Journal of Medicinal Food in 2010 involving older adults with insomnia found that nightly consumption of a tart cherry juice blend for two weeks resulted in "significant reductions in insomnia severity" compared to those who took a placebo cherry-flavored drink.
The Delightful Dessert: Cherries Jubilee
Amy Shapiro, MS, RD, the founder of Real Nutrition, NYC, and a member of the Eatthis.com medical review board, has suggested tart cherry juice to her clients as a sleep aid due to its melatonin content, which has been shown to help individuals fall asleep more quickly and enhance sleep duration. However, there are other potential advantages to drinking tart cherry juice, thanks to its unique nutritional composition. According to the Cleveland Clinic, it may improve brain function, strengthen the immune system, promote weight loss, reduce muscle soreness, and protect the cardiovascular system and heart.
"Tart cherries have a high concentration of polyphenols and antioxidants, which help to lower oxidative stress," says Shapiro. "These nutrients are likely why tart cherry juice has been shown to help speed up recovery and reduce muscle soreness when consumed before or after intense exercise."
Amy Goodson, MS, RD, a board-certified specialist in sports dietetics and the author of The Sports Nutrition Playbook, adds that tart cherries are well-known for assisting with exercise recovery. It is thought that the bioflavonoids and antioxidants found in tart cherries scavenge free radicals, decrease DNA degradation, and strengthen membranes, resulting in a decrease in inflammation and joint discomfort. Tart cherries have long been used as a remedy for gout and peripheral neuropathy.
Before you start consuming tart cherry juice as a sleep aid, it's important to note that it is high in sugar and may affect your blood sugar levels. Cheribundi Pure Tart Cherry Juice with no added sugar, for example, contains 25 grams of total sugars and 100 calories per 8-ounce serving. Some brands contain added sugars, which can bring the total sugar content to 35 grams or more, which is about the same as a can of soda. If you have diabetes, consult with your doctor before starting tart cherry juice as a sleep aid and inquire about taking tart cherry supplements to avoid blood sugar spikes.