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You toss, you turn, you stare at the ceiling, willing yourself to drift off—but sleep remains elusive. If this sounds familiar, you're not alone. Millions battle sleepless nights, and the problem only worsens with age. But what if the answer to your restless nights wasn’t found in a pill bottle, but in a simple, tangy drink? A group of researchers may have uncovered a natural remedy hiding in plain sight—one that not only helps you sleep but offers a surprising array of health benefits. The secret? A small, vibrant fruit packed with potent compounds that just might transform your nights—and your overall well-being.
Key Takeaways
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Tart Cherry Juice Improves Sleep – Drinking tart cherry juice twice daily has been shown to increase sleep time by an average of 84 minutes in older adults with insomnia.
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Anthocyanins Offer Wide-Ranging Benefits – The antioxidants in tart cherries help reduce inflammation, improve circulation, and may lower the risk of erectile dysfunction, Parkinson’s disease, and cardiovascular issues.
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Exercise Enhances the Effects – Pairing anthocyanin-rich foods like tart cherries with regular physical activity, such as brisk walking, can significantly amplify health benefits, including reducing the risk of erectile dysfunction and boosting overall vitality.
How a Common Fruit Is Revolutionizing Sleep Science
If you have problems sleeping at night, and find yourself tossing and turning in bed, you may be alone in your bedroom, but you’re not alone in your frustration.
About 60 million Americans suffer insomnia. And it gets worse as you age. For reasons that researchers have not pinned down, sleeplessness is particularly troublesome for folks over the age of 65. Plus, among people still in the workforce, studies say that fatigued, insomnia-afflicted workers cost the US about $63 billion a year in lost productivity.
But researchers at Louisiana State University believe they have a potential answer to some of those restless night.
Sleepy Sips
In a study of people over the age of 50 who were having trouble sleeping, the researchers found that drinking tart cherry juice twice a day – one eight ounce glass in the morning and another at night – enabled the insomniacs to get an average of 84 extra minutes of sleep a night. That’s a remarkable difference.1
The LSU scientists also found, when they tested the participants’ blood, that the tart cherry juice had reduced inflammation. They believe that, in some way, this reduction of inflammation is related to the fact that the juice helps people sleep more easily.
Plus, tart cherry juice contains a fair amount of natural melatonin – pretty much identical to the melatonin your body is supposed to release in the evening to help you feel sleepy.2
Take Advantage of Cherry Power
The antioxidant and inflammation-limiting power of the natural chemicals in tart cherries are now thought to be the source of many other good effects, too.
For instance, in a study at Northumbria University in England, when researchers investigated how consuming tart cherry juice affects sports performance, they found that it could reduce the immediate inflammation – and pain – that takes place in stressed muscles.3
Along with those benefits, the chemicals called anthocyanins found in tart cherries are also proven health-promoters. These pigments, which give the cherries their color, can help your circulation and cardiovascular system.4 And, according to research at Harvard, anthocyanins can significantly lower a man’s risk of erectile dysfunction.5
The Harvard scientists point out that erectile dysfunction causes problems for about half of all middle-aged men. But in their 30-year study, the scientists found that a diet high in fruits like tart cherries that contain anthocyanins can reduce the risk of erectile dysfunction by 14 percent.
Either Way, Take a Walk While You’re at It
If you combine your cherry consumption with a regular exercise program – like a brisk walk everyday – the research showed that your erectile dysfunction risk drops by 21 percent.
Harvard investigators have also found that anthocyanins can help your brain resist Parkinson’s disease.
In a two-year study that involved about 80,000 people, the researchers found that the people eating fruits with the most anthocyanins reduced their chances of Parkinson’s by a whopping 40 percent compared to the people who ate the least.6
The reasons that anthocyanins help the body stay healthier include:
- They stimulate the body to produce detoxifying enzymes.7
- They act as antioxidants and fight off oxidative stress.8
- They control and reduce inflammation.9
And if all that weren’t enough to convince you to drink tart cherry juice regularly, evidence from lab tests at the University of Michigan indicate that tart cherry juice could help you lose weight and lower your risk of developing diabetes.10
In the competitive athletic world, tart cherry juice is becoming more popular because of the fact it helps speed recovery from tough workouts. But you don’t have to be an athlete to get a health advantage from tart cherries. Its range of benefits go to work in just about every part of the body.
The Benefits of an Anthocyanin-Rich Diet
Anthocyanins are powerful antioxidants found in many vibrant-colored fruits and vegetables. These compounds provide a host of health benefits, including improved cardiovascular health, reduced inflammation, enhanced brain function, and better eye health. Consuming a diet rich in anthocyanins may also help combat oxidative stress, lower the risk of neurodegenerative diseases, and support overall longevity.
Top Anthocyanin-Rich Foods
- Berries – Blueberries, blackberries, raspberries, elderberries, and strawberries
- Dark Grapes & Red Wine – Concord grapes, muscadine grapes, and resveratrol-rich wines
- Cherries & Plums – Tart cherries and black plums
- Purple & Red Cabbage – One of the highest anthocyanin-containing veggies
- Beets – Contains betalains and anthocyanins for detox and anti-inflammatory support
- Purple Carrots & Sweet Potatoes – More antioxidants than their orange/yellow counterparts
- Eggplant (Skin-on) – The deep purple skin is loaded with anthocyanins
- Red Onions – Especially in the outer layers
- Acai & Maqui Berries – Superfoods with some of the highest anthocyanin content
Tip:
Fresh, frozen, or dried forms are all effective for getting anthocyanins. Frozen berries retain almost all their antioxidants, making them a great year-round option!
Summary
Insomnia affects millions of people, with older adults being particularly vulnerable. Research from Louisiana State University has revealed that tart cherry juice may be a powerful, natural remedy for sleeplessness. Consuming two glasses daily significantly increased sleep duration while also reducing inflammation. Beyond sleep, the anthocyanins in tart cherries provide numerous health benefits, from improving circulation and reducing muscle pain to lowering the risks of erectile dysfunction and Parkinson’s disease. Pairing this powerful fruit with regular exercise can enhance its positive effects, making it a simple yet effective way to support overall wellness.
Frequently Asked Questions
How does tart cherry juice help with sleep?
Tart cherry juice contains natural melatonin and anti-inflammatory properties that aid in regulating sleep cycles and improving sleep quality.
When should I drink tart cherry juice for the best results?
Researchers suggest drinking one eight-ounce glass in the morning and another at night for optimal benefits.
Are there other health benefits of tart cherries?
Yes! Tart cherries may reduce inflammation, improve circulation, enhance muscle recovery, and lower the risk of erectile dysfunction and Parkinson’s disease.
Can tart cherry juice help with weight loss?
Some studies suggest that tart cherries can support weight management and reduce the risk of diabetes due to their anti-inflammatory effects.
Do I need to be an athlete to benefit from tart cherries?
No, tart cherries offer health benefits for everyone, not just athletes. Their antioxidants support overall wellness, making them a great addition to any diet.
- Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics, 25(2), e194–e201.
- Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916.
- Bell, P. G., Stevenson, E., Davison, G. W., & Howatson, G. (2016). The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise. Nutrients, 8(7), 441.
- Cassidy, A., Bertoia, M., Chiuve, S., Flint, A., Forman, J., & Rimm, E. B. (2016). Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in men. The American journal of clinical nutrition, 104(3), 587–594.
- Cassidy, A., Franz, M., & Rimm, E. B. (2016). Dietary flavonoid intake and incidence of erectile dysfunction. The American journal of clinical nutrition, 103(2), 534–541.
- Gao, X., Cassidy, A., Schwarzschild, M. A., Rimm, E. B., & Ascherio, A. (2012). Habitual intake of dietary flavonoids and risk of Parkinson disease. Neurology, 78(15), 1138–1145.
- Ajiboye, T. O., Salawu, N. A., Yakubu, M. T., Oladiji, A. T., Akanji, M. A., & Okogun, J. I. (2011). Antioxidant and drug detoxification potentials of Hibiscus sabdariffa anthocyanin extract. Drug and chemical toxicology, 34(2), 109–115.
- Roghani, M., Niknam, A., Jalali-Nadoushan, M. R., Kiasalari, Z., Khalili, M., & Baluchnejadmojarad, T. (2010). Oral pelargonidin exerts dose-dependent neuroprotection in 6-hydroxydopamine rat model of hemi-parkinsonism. Brain research bulletin, 82(5-6), 279–283.
- Gao, X., Cassidy, A., Schwarzschild, M. A., Rimm, E. B., & Ascherio, A. (2012). Habitual intake of dietary flavonoids and risk of Parkinson disease. Neurology, 78(15), 1138–1145.
- Seymour, E. M., Lewis, S. K., Urcuyo-Llanes, D. E., Tanone, I. I., Kirakosyan, A., Kaufman, P. B., & Bolling, S. F. (2009). Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high fat diet. Journal of medicinal food, 12(5), 935–942.
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