Introduction
When people desperately search for a good night’s sleep, they look for various remedies, which may be natural or pharmaceutical. One interesting thing that has gained popularity recently is cherry juice. The red beverage’s proponents assert that its characteristics are distinct which in turn make it sedate and improve its quality. In this article we will investigate the science of why cherry juice is said to be an effective sleep inducer, looking at possible mechanisms and reviewing the current research which exists on this interesting phenomenon.
Nutrient Profiles of Cherry Juice
Let’s have a closer look at the nutrient profile of cherry juice before we dive into the sleep benefits of it. Cherries, both sweet and tart, are packed with various bioactive compounds such as antioxidants, vitamins and minerals. One of the most common elements that has aroused interest is melatonin which is a hormone that controls the sleep-wake system.
Melatonin Contents in Cherry Juice
Melatonin is a hormone which is secreted by the pineal gland located in the brain and it regulates sleep rhythms. Tart cherries, in comparison with other cherries, have been found to contain a relatively high concentration of melatonin. Researchers, therefore, began to study whether drinking cherry juice could affect the melatonin levels in the body and, hence, sleep itself.
Scientific Studies And Tart Cherry Juice
Some research has investigated the sleep helping properties of cherry juice. In a 2010 study published in the “European Journal of Nutrition,” it was found out that tart cherry juice consumption affects sleep quality and duration. The study was conducted involving participants with chronic insomnia, and the data showed that the intake of cherry juice was linked to better quality and duration of sleep.
However, another research study, published in the “American Journal of Therapeutics” in the year, 2018, looked at the efficacy of tart cherry concentrate use in older adults with insomnia. The investigators reported that participants who took the cherry-concentrate tablet experienced significant reductions in sleep onset latency and increases in sleep duration in comparison with those who received a placebo.
These studies, as well as others, evidences include the possibility of sleep effects of cherry juice. Although this is true, it should be noted that further research needs to be done in order to establish a definite causal relation and determined the best dosage and duration for maximal results.
The Processes of Sour Cherry Juice and Sleep
The fact that cherry juice has a high melatonin content is definitely a great selling point, however, there may be other mechanisms involved that make this juice a good sleep inducer. Cherries, in addition to the antioxidants and anti-inflammatory compounds that comprise the anthocyanins and flavonoids, have antioxidant and anti-inflammatory properties. They may in fact be involved for promoting relaxation and controlling of inflammation which may affect sleep.
Moreover, the ever-present sugar in cherry juice may stimulate the release of insulin that alters the availability of tryptophan. Tryptophan is a precursor of an amino acid to serotonin, a neurotransmitter which partakes in mood and sleep regulation. The conversion of tryptophan into serotonin and then melatonin may be a correlation of the sleeping assisting properties of cherry juice.
Considerations and Caveats
Although the previous studies on cherry juice and sleep are rather contradictory, they support the idea of giving cherry juice the benefit of the doubt. The differences in the responses to cherry juice could exist as well, depending on many factors, e.g. the dosage, frequency of consumption and personal health condition.
Commercial cherry juices should be carefully evaluated in terms of the possible sugar content, as regular indulgence in foods high in sugar (especially right before going to sleep) could be detrimental to sleep. Selecting the natural cherry juice without sugar can be a better alternative than regular consumption.
Moreover, people having certain medical conditions or taking some drugs should ask for doctors advice while drinking cherry juice at bedtime. Such a precaution is especially critical because the impact of cherry juice when it is taken by patients under various medications is still unclear.
Conclusion
In fact, cherry juice affects sleep has become a captivating field of study in the modern era. Although the existing body of evidence points at the possible connection between the intake of cherry juice and improved sleep quality, more research is required in order to draw a solid link and understand the underlying mechanisms.
If you’re thinking about drinking cherry juice before sleeping to help with sleep, it would be better to do it in moderate amounts and avoid too much added sugars. And as with any sleep aid the results may differ, so it is always better to consult with a healthcare professional before you use it, especially if you have some pre-existing health issues or you are taking your other medication.
With more and more researchers coming to understand the potential sleep-promoting properties that lie within cherry juice, it becomes an ever-alluring option for those who are after natural ways to improve their sleep.
