For those who struggle to fall asleep and wake up feeling tired, experts suggest incorporating sour cherry juice into your evening diet.
What to drink before bed to fall asleep quickly and wake up refreshed / © Credits
If you toss and turn in bed for a long time without being able to sleep, regular herbal tea might not be enough. Experts assert that the number one beverage for deep sleep and supporting complete dream phases is sour (tart) cherry juice.
This information is available on the website of renowned American businesswoman Martha Stewart.
In a commentary for an article, a doctor specializing in sleep medicine discussed this potent drink and other methods for sleep enhancement.
According to Alisivides Rodriguez, director of the NYU Langone Health Sleep Center, the juice’s benefits stem from its multifaceted action:
-
Melatonin and tryptophan aid in falling asleep faster.
-
Polyphenols and anthocyanins provide powerful antioxidant and anti-inflammatory effects, helping muscles and the nervous system recover overnight.
Rodriguez cautions that the evidence is informal.
“Cherry juice may contribute to better sleep as it naturally contains melatonin and other compounds involved in the body’s sleep-wake cycle,” the doctor states.
He explains that the advantages of cherry juice lie in the combination of melatonin, its anti-inflammatory properties, and its support of the body’s natural sleep processes, rather than a single ingredient.
Current research indicates that cherry juice can slightly improve sleep duration and efficiency, particularly in adults with sleep disturbances.
A scientific paper focused on sleep health, co-authored by Dr. Rodriguez, posits that consuming certain foods enhances sleep quality in healthy adults. The co-authors note that carbohydrate-rich foods and those containing melatonin, tryptophan, serotonin, phytonutrients (cherries, fish), and other micronutrients (zinc, vitamins B and D) can have a promising impact on sleep quality and quantity. Increased consumption of foods high in melatonin may elevate blood melatonin levels, consequently improving sleep.
Recommended Dosage
You don’t need to drink gallons of juice to experience the effect. Medical professionals state that most studies utilized approximately 230 ml of 100% tart cherry juice. A practical recommendation is to consume the beverage about one to two hours before bedtime.
Tart cherry juice isn’t the only sleep aid; several other pre-sleep beverages can calm the mind, but they might not offer the same effect. Here’s a brief overview:
-
Milk contains tryptophan, from which melatonin is produced.
-
Chamomile tea contains apigenin, a compound that soothes the nervous system. It can help reduce anxiety and promote a sense of calm before sleep.
Improving Sleep Quality
Sometimes, making a few changes to your pre-sleep habits can also enhance your sleep.
“Avoid heavy meals and alcohol, pay attention to temperature and noise, and refrain from using electronics or watching the news before bed,” suggests Dr. Rodriguez.
He points out that dietary interventions don’t always provide a solution.
“Insomnia is closely linked to anxiety, which sometimes requires treatment,” the medic notes.
Previously, we wrote about why people often wake up at 3 AM.
Comments Sort: New Old Popular Send