Natural Sleep Support

Mar 17

Insomnia affects millions of people worldwide, leading to a host of health issues, including fatigue, mood disturbances, and decreased cognitive function. While there are numerous remedies and treatments available, here is one that my clients have been loving lately: organic tart cherry juice.

Here is why it helps so much:

Tart cherries, particularly the Montmorency variety, are rich in several compounds that may promote better sleep:

1. **Melatonin**: Tart cherries are one of the few natural sources of melatonin, a hormone that regulates the sleep-wake cycle. Consuming tart cherry juice can increase melatonin levels in the body, helping to improve sleep duration and quality.

2. **Tryptophan**: This essential amino acid is a precursor to serotonin, a neurotransmitter that plays a role in sleep regulation. Tart cherries contain tryptophan, which can help boost serotonin levels and, in turn, promote better sleep. Many people are deficient in tryptophan today due to frequent illnesses. Your body uses up tryptophan during illness and this is likely why insomnia worsens after a viral illness.

3. **Antioxidants**: Tart cherries are packed with antioxidants, particularly anthocyanins, which have anti-inflammatory properties. Reducing inflammation can alleviate pain and discomfort that might otherwise disrupt sleep.

Maybe you are thinking, “Is this just a woo woo remedy, or does it actually work?” Friend, it actually works! Here is some scientific evidence supporting tart cherry juice for sleep

A study published in the *Journal of Medicinal Food* found that participants who consumed tart cherry juice twice daily for two weeks experienced significant improvements in sleep duration and quality compared to those who received a placebo.
Another study in the *European Journal of Nutrition* reported that drinking tart cherry juice increased sleep time and sleep efficiency in older adults with insomnia.

These studies suggest that incorporating tart cherry juice into your daily routine could be a simple and effective way to enhance sleep quality. I can also tell you, this one has worked for all of my clients so far! The one I use in practice is Rowe Organics Tart Cherry Juice, it is a soothing blend of tart cherries, chamomile, and Valerian root, traditionally used to promote relaxation and support restful sleep. This gentle formula can be incorporated into your nightly routine to help maintain a sense of calm, bodily comfort, and overall wellbeing. As a bonus is that it tastes delicious!

But you can use any organic tart cherry juice if you prefer.

How to Incorporate Tart Cherry Juice into Your Routine

Choose Organic: Opt for organic tart cherry juice to avoid pesticides and other chemicals that could negate the health benefits.
Timing: Drink a glass of tart cherry juice about 1-2 hours before bedtime to allow the melatonin and other compounds to take effect.
Be consistent: Like many natural remedies, consistency is key. Incorporate tart cherry juice into your nightly routine for at least a few weeks to notice significant improvements.
If you choose to use Rowe, simply shake well, then take 1-2 servings daily.
- Children (2-15) take 1/2 serving daily.
- Can be used every 2-3 hours as needed.
- Refrigerate after opening and use within 2-3 months.
- Children under 1 should not ingest honey (they do have a honey free blend).

While tart cherry juice is not a cure-all for insomnia, it offers a natural and delicious way to potentially improve sleep quality. As with any supplement, it's essential to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications. Sweet dreams are just a sip away with the power of organic tart cherry juice!

Resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7585905/

https://pubmed.ncbi.nlm.nih.gov/22038497/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3133468/#:~:text=The%20results%20of%20this%20pilot,two%20most%20studied%20natural%20products

https://pmc.ncbi.nlm.nih.gov/articles/PMC8087860/#:~:text=Low%20serum%20and%20muscle%20tryptophan,the%20symptoms%20of%20tryptophan%20deficiency.

https://pmc.ncbi.nlm.nih.gov/articles/PMC9138407/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5617749/