Americans seeking a better night’s sleep may need to look no further than tart cherry juice, according to a new study in the European Journal of Nutrition.
An international team of researchers found that when adults had two daily glasses of tart cherry juice, they slept 39 minutes longer, on average, and had up to 6 percent increase in overall sleep efficiency (significantly less non-sleep time in bed), compared to when they drank a non-cherry, fruit cocktail.
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Cherry Juice Study by Northumbria University
In a study conducted at Northumbria University, twenty healthy adults drank two servings of tart cherry juice concentrate (30mL of 100% pure Montmorency juice concentrate per serving, diluted in a half pint of water) or a non-cherry fruit drink for seven consecutive days at a time – one serving when they woke up, and another before bed.
The researchers tracked participant’s sleep habits, and after drinking the cherry juice, they found significant improvements in sleep behaviors, most notably longer sleep time, less daytime napping and increased overall sleep efficiency (the ratio of time spent in bed to time spent sleeping) compared to when they drank the non-cherry juice drink.
Sleep Benefits from Cberries
The researchers attribute the sleep benefits to the melatonin content of cherries – a powerful antioxidant critical for sleep-wake cycle regulation. Each serving of the tart cherry juice concentrate was estimated to contain the equivalent of 90 – 100 tart cherries, providing a significant level of melatonin in the juice and ultimately in the bodies of the participants.
Previous research has supported the benefits of tart cherries as a sleep aid – a potentially wide-reaching benefit since nearly one-third of all Americans suffer from sleep disturbances affecting their health and wellbeing, according to the Centers for Disease Control and Prevention.
In addition to a growing body of evidence supporting the benefits of tart cherry juice as a sleep aid, research indicates that tart cherries may help reduce inflammation related to arthritis, heart disease and exercise-related muscle pain.
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Reference: "Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality." European Journal of Nutrition. 2011 Oct 30. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.
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