You know what is really frustrating? Going to bed early and still feeling drained, tired and dull the next day. If this sounds familiar, it might be time to start paying attention to the quality of your sleep, which is the measure of how well you are sleeping and how restful and restorative it is. So what can you do to improve the quality of your sleep? Enter the tart cherry – a tiny fruit packed with sleep-promoting power that may also aid in muscle recovery, helping you wake up refreshed and ready to take on the day.
The Science of Tart Cherries for Sleep and Recovery
Tart Cherries have become a social media darling over the past few years (just search “Sleepy Girl Mocktail” on TikTok) and while we don’t love the idea of downing a cup of tart cherry juice before bed, there is some sound research backing up the use of tart cherries to improve sleep.
Do a quick search and you will probably find 100 articles about how tart cherries contain melatonin (the hormone that regulates your sleep cycle), but we think there is a more interesting story to tell. In addition to small levels of melatonin, Tart cherries contain the amino acid tryptophan. Tryptophan has many functions in the body, but what we care about here is that the body uses it to produce endogenous melatonin, thus indirectly supporting your body’s sleep/wake cycle and improving sleep quality without the nasty side-effects of taking a synthetic melatonin supplement. And thanks to their anti-inflammatory properties, tart cherries may further improve sleep quality by reducing inflammation in the body and increasing tryptophan availability.
Numerous studies have backed up these claims, with participants reporting better sleep after incorporating tart cherries into their routine. A meta-analysis published in the American Journal of Therapeutics found that tart cherry intake significantly improved sleep time and sleep efficiency (the percentage of time spent asleep while in bed).
And the benefits don't stop there. Research from Texas A&M University suggests that tart cherries may also aid in muscle recovery. When does muscle recovery happen? While you sleep! In the study, participants who consumed 400mg of tart cherry powder before and after intense exercise experienced reduced muscle soreness and faster recovery compared to those who took a placebo. This suggests that tart cherries could be a valuable addition to your sleep routine, especially if you're physically active. (Hot tip: this is the same form of tart cherry we use in The Sleep Supplement.)
Making Tart Cherries a Part of Your Nighttime Routine
We think the best way to incorporate tart cherry into your evening rituals is with a high-quality supplement like The Sleep Supplement. While the Sleepy Girl Mocktail may make great TikTok content, the blood sugar spike that comes with it is sure to work against you in the sleep department. That’s why we LOVE the CherryPure that is in The Sleep Supplement. It is made from only the skins of organic Montmorency Cherries, making it the most pure and potent form of tart cherry powder on the market (without the sugar rush)!
Sleep Better (and Recover Faster) with These Bonus Tips
For truly restful sleep and optimal recovery, consider these additional strategies:
- Set a Consistent Schedule: Go to bed and wake up at the same time each day, even on weekends.
- Unwind Before Bed: Read a book, take a warm bath, or practice relaxation techniques to signal to your body that it's time to sleep.
- Ditch the Screens: The blue light from electronic devices can disrupt sleep. Avoid screens for at least an hour before bed.
Who Can Benefit from Tart Cherries?
Tart cherry can be a game-changer for anyone experiencing sleep difficulties, whether it's occasional trouble falling asleep or chronic insomnia. They're also helpful for shift workers battling disrupted sleep schedules, travelers dealing with jet lag, and athletes or fitness enthusiasts looking to enhance muscle recovery.
Of course, we always recommend consulting with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.
Sweet Dreams Ahead
Ready to upgrade your evening routine? With their natural sleep-enhancing and recovery-promoting properties, this powerful little fruit just might be the cherry-on-top. Try The Sleep Supplement and let us know how it works for you!
References:
- Losso, Jack N. PhD; Finley, John W. PhD; Karki, Namrata PhD; Liu, Ann G. PhD; Prudente, Alfredo PhD; Tipton, Russell MD; Yu, Ying MS; Greenway, Frank L. MD. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American Journal of Therapeutics, 25(2):p e194-e201
- Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), 368.
- Levers, K., Dalton, R., Galvan, E., Goodenough, C., O'Connor, A., Simbo, S., ... & Kreider, R. B. (2014). Powdered tart cherry supplementation demonstrates benefit on markers of catabolism and muscle soreness following an acute bout of intense lower body resistance exercise. Journal of the International Society of Sports Nutrition, 11(Suppl 1), P31.