Tart Cherry Juice May Boost Sleep Duration and Quality
Tart cherry juice, derived from the specific Prunus cerasus cherry, is gaining attention for its potential sleep-enhancing benefits. While the exact mechanism remains unclear, it's thought to involve melatonin, tryptophan, or cytokines.
To reap these potential benefits, choose fresh or highly concentrated tart cherry juice, such as Montmorency or Balaton. Dosage varies, but many studies use 8 ounces (227.3 milliliters) twice daily for several weeks. Combine with other sleep strategies like avoiding screens, caffeine, and alcohol before bed. Note that side effects may include allergic reactions and digestive issues.
A 2023 review of eight studies found that tart cherry juice increased total sleep time and efficiency, even if participants didn't report noticing much improvement. However, more high-quality research is needed to confirm these findings. Tart cherries naturally contain melatonin and tryptophan, a hormone and amino acid that promote sleep.
While more research is needed, tart cherry juice may help improve sleep duration and quality. Choose fresh or concentrated juice, and consider combining it with other sleep-promoting strategies. Be aware of potential side effects and consult a healthcare provider if you have concerns.
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