Cherries are not only delicious and nutritious but also have been linked to improved sleep quality. Here’s an in-depth look at how cherries may help you sleep better and the science behind it.
Melatonin Content
Natural Source of Melatonin
Cherries, especially tart cherries, are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Melatonin is produced by the pineal gland in the brain and signals the body when it’s time to sleep. Consuming cherries can increase the melatonin levels in your body, promoting better sleep.
Improved Sleep Quality
Studies have shown that consuming tart cherry juice can improve sleep duration and quality. A study published in the European Journal of Nutrition found that participants who drank tart cherry juice experienced significant improvements in sleep quality and duration compared to those who consumed a placebo.
Anti-Inflammatory Properties
Reducing Inflammation
Cherries contain high levels of antioxidants, including anthocyanins and flavonoids, which have anti-inflammatory properties. Chronic inflammation can disrupt sleep, and by reducing inflammation, cherries may help improve sleep quality.
Pain Relief
For individuals suffering from pain-related conditions like arthritis, the anti-inflammatory effects of cherries can provide pain relief, which in turn can help improve sleep. Less pain means fewer disruptions during the night, leading to more restful sleep.
Nutrient Content
Rich in Nutrients
Cherries are packed with essential nutrients such as vitamins A and C, potassium, and magnesium. These nutrients play a role in overall health and can indirectly contribute to better sleep. For example, magnesium is known for its ability to relax muscles and improve sleep quality.
Low Glycemic Index
Cherries have a low glycemic index, which means they cause a gradual rise in blood sugar levels rather than a spike. Stable blood sugar levels can help maintain a consistent energy level throughout the day and promote better sleep at night.
Practical Tips for Using Cherries to Improve Sleep
Tart Cherry Juice
Drinking tart cherry juice is one of the most effective ways to incorporate cherries into your diet for better sleep. Aim for about 8 ounces of tart cherry juice twice a day, once in the morning and once in the evening, to reap the benefits.
Fresh or Dried Cherries
Consuming fresh or dried cherries can also be beneficial. A small bowl of cherries in the evening can serve as a healthy, sleep-promoting snack. Be mindful of the portion size to avoid excessive sugar intake.
Cherry Supplements
If fresh cherries or juice are not available, cherry supplements can be an alternative. These supplements are usually available in capsule form and can provide a concentrated dose of cherry extract.
Conclusion
Cherries, particularly tart cherries, can be a natural and effective way to improve sleep. Their high melatonin content, anti-inflammatory properties, and nutrient-rich profile make them a valuable addition to a diet aimed at promoting better sleep. Whether through juice, fresh fruit, or supplements, incorporating cherries into your routine may help you achieve a more restful night’s sleep.