Tart Cherries & Sleep
We all know the importance of sleep – but what you might not know is that being tired isn’t just about feeling grumpy. While a restful night can lead to a more productive day, inadequate sleep is linked to health problems like weight gain and high blood pressure. So it’s crucial to prioritise sleep.
To help them do so, many people turn to sleep aids, including melatonin pills. With tart cherries, however, they may have a natural remedy to promote sleep while also tasting good.
Researchers believe it’s the combination of melatonin and the anthocyanins in Montmorency tart cherries that might help you sleep better at night.
Sleep time and efficiency study
A pilot study conducted at Louisiana State University found that tart cherry juice extended sleep time by 84 minutes. In this placebo-controlled, crossover study, 8 healthy men and women (ages 50+) with chronic insomnia were randomized to a tart cherry group or a placebo control group, separated by a 2-week washout period. Those in the tart cherry group drank about 8oz of Montmorency tart cherry juice in the morning and night, 1-2 hours before bedtime, for 14 days.
When compared to the placebo, the tart cherry juice was found to extend sleep time by 84 minutes and increase sleep efficiency on the Pittsburgh Sleep Quality Index.
Sleep quality and duration study
In this randomized, double-blind, placebo-controlled, crossover designed study, 20 men and women (ages 18-40) with no reported sleep disturbances drank either 2 servings of Montmorency tart cherry juice concentrate (60mL mixed with water) or a placebo beverage for 7 days.
The tart cherry consumption group slept about 40 minutes longer on average and had up to a 6% increase in sleep efficiency, compared to the placebo group. Circulating blood melatonin levels were also increased.
How can I incorporate tart cherries into my diet?
We recommend replacing the juice you’re currently drinking with CHERRISH 100% Cherry Juice, with a blend of Montmorency tart cherries and Bing Cherries.
All forms of Montmorency tart cherries have anti-inflammatory benefits, but on a per serving basis, CHERRISH was found by researchers to have the greatest anti-inflammatory activity.
You can also try our fantastic range of delicious tart cherry recipes. Add a pop of color, a nutrient punch and a hint of sweet-tart flavor to overnight oats, grain bowls, salads, side dishes, trail mixes and much more.