A staggering $84 million is spent annually on over-the-counter sleep aids in the US, but recent findings by Northumbria University researchers suggest that something as simple as drinking tart cherry juice daily could improve sleep quality, saving millions of dollars in the process.
Get to Know Montmorency Cherries
The key to unlocking a more restful night’s sleep appears to be Montmorency cherries, which the researchers used in their study. The study involved having participants drink two glasses of Montmorency cherry juice each day for a week and then the same quantity of a fruit cocktail beverage for comparison.
As a result, when consuming the cherry juice, participants slept an average of 39 minutes longer per night and experienced a 6% increase in sleep efficiency when compared to the week they drank the fruit punch.
Montmorency cherries have higher concentrations of certain sleep-enhancing compounds than other types of cherries. In particular, they boast a higher melatonin content, which is crucial in regulating sleep. The cherries also contain tryptophan and anthocyanins, both of which can contribute to improved sleep quality.
Melatonin: The Sleep Hormone
Melatonin is a hormone naturally released by the brain to help regulate sleep. It is also found in a number of foods and natural nutritional supplements. The researchers believe that the increased melatonin content in Montmorency cherries is probably responsible for the observed improvements in sleep quality among study participants.
In addition to cherries, melatonin is found in other foods such as almonds, raspberries, tomatoes, and goji berries. However, the concentration of melatonin in these foods is lower than in Montmorency cherries.
Tryptophan and Anthocyanins: Contributing Factors
Tryptophan is an essential amino acid that helps the body produce serotonin, which in turn, gets converted into melatonin. Montmorency cherries contain tryptophan, making them a potential food source that can aid in sleep regulation without taking supplements.
Moreover, these cherries also have anthocyanins, both antioxidant and anti-inflammatory compounds that can enhance the transportation of tryptophan, making it more available for serotonin production.
Preferred Consumption: Juice Versus Whole Fruit
While it is beneficial to consume whole Montmorency cherries, drinking their juice seems to provide a higher concentration of sleep-enhancing compounds. By consuming the juice, you not only get a more concentrated dose of melatonin, tryptophan, and anthocyanins, but you also avoid the added sugars found in other fruit juices.
To make your own Montmorency cherry juice, simply blend the cherries along with water, adjusting the ratio according to your preference. If you prefer unsweetened juice, you can add ice and serve it chilled or add it to your smoothies.
Realistic Expectations and Results
The Northumbria University researchers hope that their findings may provide a feasible, non-medicinal, low-cost sleep aid for the millions of Americans who experience disrupted sleep patterns.
However, it is important to bear in mind that results may vary from person to person. While some may experience significant improvements in sleep quality, others may only notice minor changes. Ultimately, the key to better sleep lies in maintaining healthy sleep habits, making positive lifestyle choices, and consulting with a healthcare professional if sleep problems persist.
Conclusion
Incorporating Montmorency cherry juice into your daily routine may be an easy, natural, and cost-effective way to improve sleep quality. With significant levels of melatonin, tryptophan, and anthocyanins, this tart cherry juice provides a unique combination of sleep-enhancing compounds that could prove to be an effective alternative to over-the-counter sleep aids. Always consult with your healthcare provider before trying any new remedy or supplement for sleep problems.
