Tossing and turning at night? Struggling to fall asleep no matter how tired you are? Before you reach for a sleeping pill, try something delicious and natural – cherries!
Cherries are packed with melatonin, tryptophan, and powerful antioxidants, making them one of the best foods for improving sleep quality.
Research suggests that eating cherries regularly can help you fall asleep faster and stay asleep longer. Want to know how? Let’s break it down!
The Amazing Sleep-Boosting Benefits of Cherries
1. Cherries Are a Natural Source of Melatonin
Melatonin is the sleep hormone that tells your body when it’s time to wind down. Many people who struggle with sleep produce too little melatonin, leading to restless nights.
Studies show that tart cherries contain 13.5 nanograms of melatonin per gram, one of the highest amounts found in any food.
A study published in the European Journal of Nutrition found that drinking cherry juice increased melatonin levels by 85% and improved sleep duration by up to 90 minutes per night.
2. Boosts Serotonin and Tryptophan for a Relaxed Mind
Serotonin is the “feel-good” neurotransmitter that helps regulate mood and sleep. Cherries are rich in tryptophan, an essential amino acid that converts into serotonin and then melatonin in the body.
According to research in Advances in Nutrition, consuming foods high in tryptophan, like cherries, can improve sleep quality within just a few days by increasing natural melatonin production.
This means fewer racing thoughts at night and a smoother transition into sleep.
3. Helps Regulate Sleep Cycles Naturally
Chronic sleep issues can throw off your body’s circadian rhythm, the internal clock that controls sleep-wake cycles. Because cherries increase melatonin levels, they help reset this rhythm, making it easier to fall asleep at the same time each night.
A clinical trial published in The Journal of Clinical Sleep Medicine found that adults with insomnia who drank tart cherry juice for two weeks saw significant improvements in sleep onset and duration compared to those who didn’t.
4. Reduces Inflammation for Deeper, More Restorative Sleep
Inflammation in the body can cause disruptions in sleep quality, leading to frequent wake-ups or poor REM cycles.
Cherries contain powerful antioxidants, including anthocyanins and polyphenols, which reduce inflammation and promote muscle relaxation and pain relief.
A study in Nutrients found that drinking tart cherry juice for one week reduced inflammation markers by up to 25%, leading to better overall sleep quality. If pain or inflammation keeps you up at night, cherries may help you sleep more soundly.
5. Aids in Reducing Insomnia Symptoms
In a study conducted at Louisiana State University, older adults with chronic insomnia who drank 8 ounces of tart cherry juice twice a day for two weeks slept 84 minutes longer on average compared to those who didn’t.
This is because cherries enhance sleep duration and efficiency, meaning you fall asleep faster and stay asleep longer without constant tossing and turning.
6. Helps Lower Cortisol Levels for Stress-Free Sleep
High cortisol levels (the stress hormone) can keep your brain alert at night, making it hard to fall asleep. Cherries contain quercetin and flavonoids, which help lower cortisol and blood pressure, creating a sense of relaxation before bedtime.
Eating cherries or drinking cherry juice one hour before bed can help lower stress levels and make it easier to unwind at night.
7. Hydrates the Body Without Causing Nighttime Disruptions
Unlike caffeinated beverages or alcohol, cherries are naturally hydrating, providing a source of potassium (173mg per 100g) and water (over 80%), which keep the body balanced without causing excessive nighttime trips to the bathroom.
Many people report falling asleep within 30–60 minutes after consuming cherries, making them an excellent alternative to artificial sleep aids.
How to Use Cherries for Better Sleep
1. Fresh Cherries as a Pre-Bedtime Snack
Eat one cup (about 20 cherries) 30–60 minutes before bed. This allows enough time for melatonin and tryptophan to take effect.
2. Tart Cherry Juice for a Quick Sleep Boost
Ingredients:
- 8 oz (1 cup) tart cherry juice
- 1 teaspoon honey (optional)
Instructions:
- Drink 8 oz of cherry juice 1 hour before bedtime.
- If desired, add honey for taste.
- Repeat daily for 2 weeks to see noticeable sleep improvements.
3. Cherry & Banana Sleep Smoothie
Ingredients:
- 1 cup frozen cherries
- ½ banana (for extra tryptophan)
- 1 cup almond milk
- ½ teaspoon cinnamon (for relaxation)
Instructions:
- Blend all ingredients until smooth.
- Drink 30 minutes before bedtime for a calming effect.
Cautions and Precautions
While cherries are beneficial, eating too many (more than 2 cups a day) may cause digestive issues due to their fiber and sorbitol content.
Tart cherry juice may interact with certain medications, such as blood thinners. Consult your doctor if you’re on medication.
Diabetics should consume cherries in moderation, as they contain natural sugars (about 13g per cup).
Disclaimer
This article is for informational purposes only and is not a substitute for medical advice. Always consult your healthcare provider before making changes to your sleep routine or diet.
Can’t Sleep? Eat Cherries! The Delicious Trick for Falling Asleep Faster
