Many of us struggle with getting a good night's sleep. But what if we told you there’s a super easy and tasty solution that could help? We are talking about cherry juice. Yes, you read that right. This delicious drink isn't just for pies and cocktails; it might just be your ticket to a restful night.
Imagine sipping on a refreshing glass of tart cherry juice while winding down in the evening, knowing it’s doing wonders for your sleep. Sounds pretty awesome, right? Let’s discuss how this tart cherry juice and sleep go hand-to-hand:
Tart Cherry Juice for Sleep
Tart cherry juice is rich in antioxidants and melatonin, a hormone that regulates sleep-wake cycles. Here’s a closer look at how these components can help you sleep better:
1. Melatonin Content
Tart cherries, particularly Montmorency cherries, are a natural source of melatonin. This hormone helps control your body’s internal clock and signals to your brain that it’s time to sleep. Consuming tart cherry juice can increase melatonin levels, which may help you fall asleep faster and improve sleep quality.
2. Anti-Inflammatory Properties
Tart cherry juice contains anthocyanins, compounds with anti-inflammatory effects. Chronic inflammation can disrupt sleep, so reducing inflammation may lead to better sleep quality.
3. Improved Sleep Duration
Studies have shown that tart cherry juice can help extend the duration of sleep. This effect is likely due to its melatonin content and its ability to reduce inflammation and oxidative stress.
How Much Tart Cherry Juice Should You Drink for Sleep?
If you’re thinking about using tart cherry juice to help with sleep, here’s a simple guide on how much you should drink and what to look for:
Choosing the Right Tart Cherry Juice
When buying tart cherry juice for sleep, make sure to pick one that doesn’t have added sugar. This way, you get the benefits of the juice without extra sugar in your diet. If you find the sour taste of the juice too strong, you can also choose tart cherry extract in pill form as an alternative.
How Much Tart Cherry Juice Is Safe to Drink?
According to the National Institutes of Health (NIH), you can safely drink up to 16 ounces of tart cherry juice per day. If you prefer tart cherry extract capsules, you can take up to 480 milligrams of the extract once a day. This amount is safe to use for up to two weeks.
Here’s a detailed breakdown:
- Tart Cherry Juice: Drink up to 16 ounces a day. Start with a smaller amount, like 8 ounces, and see how it affects your sleep before increasing the amount.
- Tart Cherry Extract Capsules: Take one serving of 480 milligrams per day. Follow the instructions on the bottle or as advised by a healthcare professional.
How To Add Tart Cherry Juice to Your Sleep Routine?
Keeping a good sleep routine is important for a restful night’s sleep. Sticking to a regular schedule each night helps your body relax and get ready for bed. One way to improve your sleep is by adding tart cherry juice to your nighttime routine. Here’s a simple guide on how the cherry drink for sleeping might work best for you:
1. Drink Tart Cherry Juice Before Bed
To get the most benefits from tart cherry juice, try to drink a glass of it about an hour before you go to bed. This timing helps the melatonin in the juice to start working to help you fall asleep. Make sure to drink it early enough so you won’t have to get up in the middle of the night to use the restroom.
2. Make It Part of Your Evening Routine
To make tart cherry juice a regular part of your bedtime routine, enjoy it while doing something relaxing before bed. For example, you might drink your cherry juice while reading a book or taking a warm bath.
Pairing the juice with these calming activities helps you wind down and signals to your body that it’s time to get ready for sleep.
3. Try Tart Cherry Extract Capsules if You Don’t Like the Juice
If you find that you don’t enjoy the taste of tart cherry juice or have trouble drinking it every night, you can use tart cherry extract capsules instead. Capsules are a good alternative and can be just as effective. Remember to take your capsules and keep the bottle on your nightstand or next to your favorite spot on the couch. You can also set an alarm on your phone to remind you to take them before bed.
4. Be Consistent for Best Results
For the best results, be consistent with whatever form of tart cherry juice or extract you choose. Try to take it at the same time every night to help establish a steady routine.
Tart Cherry Juice Benefits (Other Than Sleep)
Let’s take a look at some other benefits of tart cherry juice:
Rich in Antioxidants
Tart cherry juice is packed with antioxidants, particularly anthocyanins. These compounds help combat oxidative stress and inflammation in the body. By neutralizing harmful free radicals, the antioxidants in tart cherry juice can help maintain overall health and reduce the risk of chronic conditions.
Reduces Muscle Soreness
Athletes and fitness enthusiasts often use tart cherry juice to alleviate muscle soreness after intense exercise. The anti-inflammatory properties of tart cherries can help reduce muscle damage and speed up recovery time. Drinking tart cherry juice after a workout can help minimize pain and improve muscle function, making it a popular choice for post-exercise recovery.
Improves Arthritis Symptoms
People suffering from arthritis and gout may find relief in tart cherry juice. The anti-inflammatory properties can help reduce joint pain and stiffness. Tart cherry juice can lower uric acid levels in the blood, which is particularly beneficial for individuals with gout, a type of arthritis characterized by sudden and severe joint pain.
Aids in Weight Management
Tart cherry juice can be a helpful addition to a weight management plan. It is low in calories and high in nutrients, making it a healthy choice for those looking to shed pounds. The juice can help reduce inflammation and improve metabolism, which are important factors in maintaining a healthy weight.
Promotes Healthy Skin
The vitamins and antioxidants in tart cherry juice can benefit your skin. Vitamin A and C are essential for maintaining healthy skin, and the antioxidants help protect against damage from UV rays and pollution. Regular consumption of tart cherry juice can help improve skin texture, reduce signs of aging, and promote a healthy, radiant complexion.
Supports Digestive Health
Tart cherry juice can aid in digestion and promote a healthy gut. It contains dietary fiber, which is important for maintaining regular bowel movements and preventing constipation. Additionally, the anti-inflammatory properties can help soothe the digestive tract, reducing symptoms of gastrointestinal discomfort.
Over To You
So, next time you find yourself tossing and turning, remember that a glass of tart cherry juice might be the simple, delicious fix you need. It's amazing how something so small can make such a big difference in your sleep quality. Why not give it a try and see if it works for you?
And for those who want even better sleep, the Nightly app is a great option for you. It’s packed with tips, techniques, and tools to help you get the restful sleep you deserve. Featuring personalized Monaural Beats backed by neuroscience that allow you to get more out of less sleep, Nightly can help you improve your sleep quality in no time!