Can Cherries Help You Get a Better Night's Sleep?
In the quest for a good night's rest, many of us scour the internet for tips and tricks that promise to usher us into a blissful night's slumber. One surprising sleep aid might be lurking in your fruit bowl – cherries. But how exactly can this sweet fruit be a ticket to dreamland? Let's delve into the science behind cherries and uncover if they truly can help you get a better night's sleep.
How Do Cherries Help With Sleep?
Cherries, particularly tart Montmorency cherries, are one of the few natural sources of melatonin, the hormone that regulates our sleep-wake cycle. These ruby-red fruits also contain anthocyanins, which are thought to help increase melatonin levels in the body, aiding in a restful sleep.
How Much Melatonin Is in a Cherry?
While the exact amount of melatonin can vary, studies have shown that tart cherries contain a significant level. The melatonin content in cherries is enough to have a modest impact on sleep latency — the time it takes to fall asleep.
What Cherry Has the Most Melatonin?
Among the varieties, Montmorency tart cherries have been singled out in research as having notably high levels of melatonin. These cherries not only help increase sleep time but also improve the quality of sleep.
How Many Cherries Should I Eat to Sleep?
The quantity can differ based on the individual, but research suggests that consuming around 150-200 grams of fresh tart cherries, or drinking the equivalent in cherry juice, can potentially help improve sleep quality. That’s roughly a cup to a cup and a half of cherries, which can be integrated into your diet a few hours before bedtime.
For those looking for a more concentrated form, supplements like Dream, which contain 4000mg of Montmorency tart cherry, can be a convenient option. Not only do you get the sleep-promoting benefits of cherries, but also an all-in-one blend of 7 other natural ingredients that have been scientifically proven to improve sleep and mood.
Other Health Benefits of Cherries
Besides their sleep-promoting properties, cherries are packed with nutrients and have been associated with a multitude of health benefits. They are rich in vitamins A, C, and K, and contain dietary fibre and antioxidants. The anti-inflammatory properties of cherries make them popular amongst athletes for muscle recovery, and the fruit has also been linked to reduced symptoms of arthritis and gout.
Moreover, the antioxidants in cherries, such as quercetin and anthocyanins, have been studied for their potential to combat oxidative stress and may play a role in cancer prevention. With a low glycemic index, cherries are also a safe and healthy option for those monitoring their blood sugar levels.
Conclusion
So, can cherries help you get a better night's sleep? The evidence is promising. By incorporating cherries into your diet or choosing a supplement like Dream, you might find yourself nodding off more easily and enjoying improved sleep quality. While they're not a cure-all for sleep disorders, cherries are a natural, tasty, and nutritious way to potentially boost your sleep-wake cycle.
Remember, a holistic approach to better sleep involves more than just diet. It encompasses regular exercise, a consistent sleep schedule, and a comfortable sleep environment. By embracing these practices and including cherries as part of your nightly routine, you’re setting the stage for a restful night.
However, as with any dietary changes or supplements, it's wise to consult with a healthcare professional, especially if you have underlying health conditions or are on medication.
Sweet dreams and maybe, just maybe, they're a cherry away!