Cherries Are A Great Late-Night Snack

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Cherries Are A Great Late-Night Snack
Graphic: © herbs-info.com. Image source – Pexels (PD).

Who loves cherries? They are delicious, nutritious, go perfectly with any dessert, and as it turns out, they help you sleep better. Next time you feel restless and feel that you are having a hard time winding down, consider a handful of cherries as a late-evening snack.

What Does Research Say?

Struggling with insomnia? Having restless nights? Well, the melatonin in cherries could be your ticket to sleeping like a baby. Melatonin is a chemical that helps regulate your sleep pattern – or your body’s internal clock. As the day progresses towards the evening hours, the level of melatonin in your body increases and drops as morning approaches. These fluctuations affect your feeling of drowsiness and body temperature.

According to a study in the Journal of Experimental Botany, cherries are one of the natural sources of melatonin. [1] Additionally, a team of British researchers studied the effects of tart cherry juice on the sleeping habits of 20 individuals for 7 days. [2] They concluded that cherries “provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep.”

Similarly, another study in the American Journal of Therapeutics found that drinking cherry juice before bedtime increased sleep efficiency and duration. [3] Cherry juice also reduced inflammation and increased tryptophan availability.

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

References:

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[1] Tan, D. X. et al. 2011. Functional roles of melatonin in plants, and perspectives in nutritional and agricultural science https://academic.oup.com/jxb/article/63/2/577/497468.

[2] Howatson, G. et al. 2012. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. https://www.ncbi.nlm.nih.gov/pubmed/22038497.

[3] Losso, J. N. 2018. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. https://www.ncbi.nlm.nih.gov/pubmed/28901958.


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