For those struggling to fall asleep and waking up feeling tired, experts suggest incorporating tart cherry juice into your evening diet.
What to drink before bed to fall asleep quickly and wake up refreshed / © Credits
If you find yourself tossing and turning in bed without being able to drift off, a regular cup of calming tea might not be enough. Experts assure us that the top beverage for deep sleep and supporting complete dream cycles is tart (sour) cherry juice.
This information is featured on the website of renowned American businesswoman Martha Stewart.
In a commentary for an article, a sleep medicine specialist discussed this potent drink and other aids for improving sleep.
According to Alisiyades Rodriguez, the head of the NYU Langone Health Sleep Center, the juice’s benefits stem from its multifaceted effects:
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Melatonin and tryptophan contribute to faster sleep onset.
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Polyphenols and anthocyanins provide potent antioxidant and anti-inflammatory effects, aiding muscle and nervous system recovery overnight.
Rodriguez cautions that the evidence is informal.
“Cherry juice may promote better sleep because it naturally contains melatonin and other compounds involved in the body’s sleep-wake cycle,” the doctor states.
He explains that the advantages of cherry juice lie in the combination of melatonin, its anti-inflammatory properties, and its support of the body’s natural sleep processes, rather than just a single ingredient.
Current research indicates that cherry juice can modestly enhance sleep duration and efficiency, particularly in adults experiencing sleep disturbances.
A scientific article focusing on sleep health, co-authored by Dr. Rodriguez, asserts that consuming certain foods improves sleep quality in healthy adults. The co-authors note that carbohydrate-rich foods and those containing melatonin, tryptophan, serotonin, phytonutrients (like cherries and fish), and other micronutrients (such as zinc, vitamins B, and D) can have a promising impact on sleep quality and quantity. Increased intake of foods high in melatonin may raise blood melatonin levels, consequently improving sleep.
How Much to Drink
You don’t need to consume vast quantities of juice to experience its effects. According to medical professionals, most studies have used approximately 230 ml of 100% tart cherry juice. A practical recommendation is to consume the beverage about one to two hours before bedtime.
Tart cherry juice is not the sole sleep remedy; several other pre-sleep drinks can calm the mind, but they might not yield the same results. Here’s a brief overview:
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Milk contains tryptophan, which is used to produce melatonin.
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Chamomile tea contains apigenin, a compound that soothes the nervous system. It can help reduce anxiety and promote a sense of calm before sleep.
How to Improve Sleep
Sometimes, a few adjustments to your pre-sleep habits can also enhance your sleep quality.
“Avoid heavy meals and alcohol, pay attention to temperature and noise, and refrain from using electronics and watching the news before bed,” suggests Dr. Rodriguez.
He points out that dietary interventions don’t always resolve the issue.
“Insomnia is closely linked to anxiety, which sometimes requires treatment,” the medical expert notes.
Previously, we wrote about why people often wake up at 3 AM.
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