Should you use tart cherry juice for sleep?
The bottom line
Tart cherry juice contains naturally biologically active substances, including melatonin, antioxidants, and anti-inflammatory compounds. In some studies, daily consumption of tart cherry juice was linked to improvements in sleep quality in adults, but there is no evidence that tart cherry juice is effective in treating sleep regression in children.
Prevention Tips
Consider eating whole fruits instead of drinking fruit juice, as juice typically contains minimal fiber.
Tell your doctor about any unexpected symptoms that occur after drinking tart cherry juice.
To reduce the risk of developing cavities and other health problems, avoid putting toddlers to bed with a bottle of juice.
This Really Happened
In a study published in 2012, twenty healthy adults drank two tablespoons of either placebo or tart cherry juice, twice daily for seven days. The study participants who consumed tart cherry juice reported having improved quality and duration of sleep compared to the placebo group. In addition, the individuals who drank tart cherry juice were found to have higher amounts of melatonin in their urine when compared with the placebo group.
What is tart cherry juice?
Juice obtained from tart cherries is reported to have multiple health benefits. Montmorency and Balaton cherries are the primary type of tart cherries grown in the United States. Compared with sweet cherries, tart cherries contain higher levels of biologically active compounds such as anthocyanins, flavonoids, and phenolic acids. These natural chemicals exhibit anti-inflammatory and antioxidant effects that may help prevent cancer and other diseases.
What are the benefits of tart cherry juice?
The biologically active compounds found in tart cherry juice may help reduce muscle inflammation and enhance recovery after exercise. Some researchers have found a potential link between consumption of tart cherry juice and reduced risk of heart disease, although more studies are needed to determine the strength of this association. Because tart cherries contain melatonin, some scientists believe that drinking tart cherry juice before bed may promote sleep quality, especially in people who have insomnia.
Can tart cherry juice help you sleep?
Tart cherry juice may have beneficial effects on sleep quality. Tart cherries contain high amounts of melatonin, a natural chemical that helps regulate the sleep-wake cycle. Tart cherries also contain anti-inflammatory compounds that may be involved in enhancing sleep quality. In some studies, individuals who drank tart cherry juice twice daily had improvements in sleep time and sleep efficiency as well as a reduction in the severity of insomnia. In one study, tart cherry juice consumption was associated with increased melatonin levels in the body.
What are the side effects of tart cherry juice?
Side effects of tart cherry juice are rare, and in clinical studies most participants were able to tolerate drinking tart cherry juice without experiencing adverse effects. Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea. Cherries are associated with allergic reactions in some individuals, and many people who are allergic to birch pollen are also allergic to certain types of cherries.
Is tart cherry juice safe for toddlers?
Videos on social media platforms, such as TikTok, show parents giving their toddlers a bottle of tart cherry juice at bedtime to promote sleep and treat sleep regression, but there is no medical evidence supporting the use of tart cherry juice as a treatment for sleep disturbances in children. In addition, giving tart cherry juice to a toddler is potentially harmful, as the sugars present in the juice may contribute to dental problems and gastrointestinal symptoms. For these and other reasons, the American Academy of Pediatrics and the American Academy of Pediatric Dentistry recommend against giving juice in bottles to toddlers.
What is Montmorency tart cherry juice?
Along with the Balaton tart cherry, the Montmorency cherry is a popular variety of cherry grown in the United States. The two types of cherries differ in appearance, as Balaton cherries have a more intense red color than Montmorency cherries. In addition, Montmorency cherries are reported to contain higher amounts of melatonin than Balaton cherries. Both types of cherries may be consumed whole or can be processed into a concentrated juice formulation. Two tablespoons of tart cherry juice may contain the nutritional equivalent of 90-100 cherries, effectively providing a high amount of potential nutrients in a small volume of product.
When is the best time to take tart cherry juice?
There is no optimal time to take tart cherry juice. In clinical trials, study participants drank tart cherry juice daily or twice daily (in the morning and prior to bedtime). In one study, people drank tart cherry juice daily for twelve weeks without reporting adverse effects, suggesting that tart cherry juice is well tolerated, even when consumed for a prolonged period of time.
What do you do if tart cherry products make you sick?
If unwanted or unexpected symptoms develop after taking tart cherry products, use the webPOISONCONTROL® online tool to get help immediately, or call your poison center at 1-800-222-1222. Whether online or by phone, expert guidance is always free, confidential, and available 24 hours a day.
