If you struggle with insomnia it can be frustrating, you may have tried several natural remedies to improve your sleep. But have you ever considered sour, also known as tart, cherry juice? This natural beverage has been used for centuries to encourage rest. Let’s explore why it’s a great addition to your sleep-health routine.
What is sour cherry juice?
Sour cherry juice is typically made with Montmorency cherries, a variety native to France. Sour cherries are uniquely rich in potassium, iron and magnesium, as well as high-strength antioxidants called anthocyanins and procyanidins.
Sour cherry juice has been shown to target many areas of health, including muscle recovery, brain function, inflammation, and even sleep (1).
Does sour cherry juice help you sleep?
Most evidence suggests sour cherry juice supports sleep because it’s rich in melatonin. Naturally produced in response to darkness, melatonin is a hormone that helps regulate your sleep-wake cycle (circadian rhythm).
A 2012 study of older adults with insomnia found that sour cherry juice had similar or better effects on sleep onset than melatonin supplements, which are widely used as a sleep aid, especially in North America (2). Melatonin supplements are not authorised for sale in the UK and are provided by healthcare practitioners on prescription-only.
A later study found that participants who drank cherry juice twice daily for two weeks extended their overall sleep time and efficiency by 84 minutes (3). The study also suggested that sour cherry juice may increase the bioavailability of tryptophan, an amino acid involved in melatonin production. You can read more about taking tryptophan (5-HTP) for sleep and anxiety here.
While these studies on sour cherry juice are limited, the findings revealed it had a mild to moderate improvement in sleep, which is still promising and worth considering.
What cherry juice works the best for sleep?
Not all cherries support sleep. To get the best results, you need to look for tart or sour varieties since these contain the most melatonin.
Our high-strength sour cherry juice, CherryMax™, is an excellent addition to your sleep routine. We recommend taking 10ml (2 teaspoons) daily – once in the morning, and one hour before bed.
Sour cherry juice and magnesium
Many people combine sour cherry juice and magnesium to improve sleep. Magnesium plays a critical role in the nervous system, emotional health, and muscle function, which is why it’s often recommended for sleep and relaxation.
For adults, simply stir two teaspoons of CherryMax™ into a glass of water or sparkling water, add one level scoop of MagAsorb® Magnesium Citrate and mix to create a delicious-tasting, sleep-enhancing mocktail.
If you’re already taking a supplement containing magnesium, please speak to one of our expert Nutrition Advisors to see if this recipe is suitable for you.
Find out more
If you found this piece on sour cherry juice and sleep useful, you can find similar guidance on our dedicated Sleep Health Hub. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
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References:
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Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. (2011) "Montmorency cherry juice reduces muscle damage caused by intensive strength exercise." Medicine and Science in Sports and Exercise. 43(8):1544-1551.
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Kent K, Charlton K, Roodenrys S, Batterham M, Potter J, Traynor V, Gilbert H, Morgan O, Richards R. (2017) "Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia." European Journal of Nutrition. 56(1):333-341.
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Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. (2019) "Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults." Nutrients. 11(2):228.
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Pigeon W, Carr M, Gorman C, Perlis M. (2010) "Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study." Journal of Medicinal Food. 13(3):579-583.
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Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. (2012) "Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality." Eur J Nutr. 51(8):909-916.
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Losso J, Finley J, et al. (2018) "Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms." American Journal of Therapeutics. 25(2):e194-e201.
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Olivia
Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.
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