While there’s currently no scientific proof to support the idea that tart cherry juice can reduce sleep quality or promote better sleep in healthy older adults, there’s some suggestive evidence suggesting that it may improve mood during the day.
For those who like to go to the gym and lift weights, there’s some anecdotal evidence that drinking about 12 ounces (approximate. 300 ml) of cherry juice every day can reduce muscle soreness and muscle injury during and following exercise.
Cherries are rich in anthocyanins, a compound found in red wines, blueberries, and cranberries that increase your body’s production of melatonin. Melatonin is a hormone that regulates sleep patterns, mood, energy, and other internal functions. As we age, however, melatonin production declines, and this decline can lead to decreased mood and other negative effects.
Cherries are a natural remedy for this problem because they contain a type of procyanidin, a compound that decreases the activity of adenosine triphosphate (ATP), the primary source of melatonin. This compound allows for increased melatonin production because it allows a slower rate at which the enzyme, adenosine monophosphate (AMP), breaks down adenosine triphosphate.
Melatonin is produced naturally in the human brain. When you go to bed, melatonin levels in the brain increase and this increase in melatonin production is accompanied by an increase in heart rate, respiration, and the amount of time it takes your brain to process information. The increase in these activities is thought to be responsible for the relaxation feeling we get in the morning, a feeling that most people report feeling upon going to sleep.
The melatonin boost also helps with mood and sleep quality.
The reason why cherries work so well with melatonin is that the compound is readily absorbed into your blood stream. If you drink a glass of cherry juice right before bedtime, your brain will absorb the anti-adenosine component of the fruit, and the melatonin it contains will start acting immediately. This means that your body will be producing its own melatonin much earlier than usual, helping you fall asleep quickly. and helping you feel better in the afternoon.
Tart cherries are also believed to have some other health benefits. In one clinical trial conducted in the 1990s, patients suffering from sleep apnea were given four cups of tart cherry juice daily for two weeks.
Two of the participants in the study had sleep apnea, and they experienced a significant improvement in their symptoms when drinking the juice. But, after one week, the improvement had disappeared.
After two weeks, the effects of drinking the juice became noticeable, and the patients reported sleeping more soundly and waking up less tired.
Tart cherries aren’t the only beverage that can benefit your body when it comes to improving sleep quality and sleep apnea. You could try consuming three to six ounces of cherry juice a day or taking the juice in pill form. But if you want to make tart cherries your regular drink, keep it fresh and organic.
Cherries contain a lot of natural antioxidants, so consuming them on a regular basis is a good idea. Antioxidants are known to help lower the risk of cancer, but they’re also good for your health in general.
Cherries may also have some health benefits for people who suffer from high cholesterol. Research has shown that drinking the juice of tart cherries on a regular basis may help reduce the risks of developing cardiovascular disease and stroke.
One of the reasons why people report experiencing fewer problems with their heart when they take cherry juice as a supplement is because they tend to have high levels of potassium in their bodies. Potassium helps the muscles and tissues of your heart relax and prevent them from becoming too rigid.
So, whether you have high blood pressure, insomnia, or your heartburn or acid reflux keeps coming back, you might consider trying this drink to improve your health. You can also use it as a diet supplement and substitute a portion of your regular diet for a healthy dose of cherry juice.