Gina Johnson
Tart cherry juice has become a popular sleep aid, with some claiming it helps them fall asleep faster, sleep better, and sleep longer. The juice contains tryptophan and melatonin, which can help regulate sleep. Melatonin is a sleep hormone that is naturally released in the body at certain times of the day to signal that it's time to go to sleep. The juice is also said to provide additional benefits, such as improved muscle recovery, reduced pain, and reduced blood pressure. However, it's important to note that while it may help some people, it is not a one-size-fits-all solution, and it should not be relied upon as a primary, long-term solution for insomnia or sleep deprivation. Those interested in trying tart cherry juice for sleep should opt for juice without added sugar and be cautious of potential interactions with certain medications.
| Characteristics | Values |
|---|---|
| Quantity | One cup or half a cup |
| Time | One to two hours before bedtime |
| Frequency | Every day |
| Effect | Improved sleep quality |
| Benefits | Anti-inflammatory, antioxidants, vitamins, potassium, reduced muscle soreness, improved athletic performance, reduced pain, reduced blood pressure, improved gut microbiome |
| Drawbacks | High sugar content |
| Precautions | Consult a doctor if taking blood-thinning medication or if you have diabetes |
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What You'll Learn
When to drink it
Tart cherry juice should be consumed one to two hours before bedtime without altering any part of your typical sleep habits or environment. This will allow the juice to increase the melatonin available in your body and help your body transition to sleep. It is recommended to consume a single serving, which is about one cup of tart cherry juice.
If you are considering tart cherry juice for sleep, it is best to opt for juice without added sugar so that you do not add too much sugar to your diet, which can have the opposite effect on sleep. If you take blood-thinning medication, you may want to consult a doctor before trying this drink as there may be an unwanted interaction.
Tart cherry juice can also be consumed as part of the "Sleepy Girl Mocktail", which includes magnesium powder and Lemon Lime OLIPOP prebiotic soda. This drink first blew up on TikTok, with wellness influencer Gracie Norton claiming that it gave her the best sleep of her life. However, it is important to note that this drink contains natural sugars, so if you have diabetes, consult a doctor before trying it.
While tart cherry juice may help improve your sleep, it should not be seen as a primary, long-term solution. There are many factors that can cause sleep problems, such as pre-existing medical conditions, bedroom environments, genetics, lifestyle barriers, and more.
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How much to drink
The general recommendation is to consume a single serving of tart cherry juice (approximately one cup) one to two hours before bedtime. This timing allows the juice to work effectively without interfering with your sleep schedule.
It is important to opt for juice without added sugars to avoid consuming excessive amounts of sugar, which can negatively impact sleep. Pure tart cherry juice is naturally high in melatonin, the hormone that signals to the body that it is time to sleep.
The "Sleepy Girl Mocktail," a viral TikTok trend, combines half a cup of pure tart cherry juice with magnesium powder and a splash of Lemon-Lime OLIPOP prebiotic soda. This concoction has been touted by some as a tool for achieving more restful and higher-quality sleep. However, it is important to note that this drink may not work for everyone, and it should not be considered a primary, long-term solution for insomnia or sleep deprivation.
Additionally, those taking blood-thinning medication should consult a doctor before consuming tart cherry juice, as there may be unwanted interactions. Individuals with diabetes should also exercise caution due to the natural sugars present in the juice, which can cause a rapid increase in blood glucose levels.
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The benefits beyond sleep
While tart cherry juice is often touted for its sleep-enhancing properties, it offers a variety of other potential health benefits beyond improved sleep. Here are some of the key advantages:
Improved Muscle Recovery and Reduced Pain: The antioxidants in tart cherry juice have been linked to reduced muscle damage and improved recovery in athletes. It can also help reduce muscle pain and soreness, making it beneficial for individuals with arthritis as it reduces arthritis-related pain and stiffness while improving associated biological markers.
Boosted Immune System: The juice's anti-inflammatory properties and high antioxidant content can help fight inflammation and boost overall immune function, making it easier for your body to combat illness and infection.
Weight Loss: According to experts, individuals with a more average body mass index typically experience fewer sleep issues compared to those who are overweight. Tart cherry juice, by aiding weight loss, can indirectly help improve sleep quality.
Reduced Blood Pressure: The Centers for Disease Control and Prevention report that nearly half of American adults suffer from high blood pressure. Tart cherry juice may be able to help lower blood pressure, contributing to overall cardiovascular health.
Gut Health: The TikTok trend of combining tart cherry juice with prebiotic soda promotes a healthy gut microbiome, which is essential for maintaining normal sleep physiology.
While the benefits of tart cherry juice extend beyond sleep, it's important to remember that individual results may vary. Additionally, while it may be a helpful supplement, it should not be solely relied upon as a long-term solution for sleep issues without addressing the underlying causes.
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The 'Sleepy Girl Mocktail' recipe
The Sleepy Girl Mocktail recipe
The "Sleepy Girl Mocktail" is a trending bedtime drink that first blew up on TikTok, thanks to wellness influencer Gracie Norton, who claimed it gave her the best sleep of her life. The mocktail has garnered over 122 million views on the app and is being touted as a tool for more restful and higher-quality sleep.
The recipe for the mocktail is simple:
- 1/2 cup of pure tart cherry juice (with no added sugars)
- A serving of magnesium powder
- A splash of Lemon-Lime OLIPOP prebiotic soda for flavour
Tart cherry juice is the key ingredient in this mocktail. It is high in melatonin, the hormone that is released in the dark and signals to the body that it is time to go to sleep. It also contains tryptophan, which can help regulate sleep. Research suggests that drinking a glass of sugar-free tart cherry juice approximately one hour before bed could improve sleep quality.
However, it is important to note that the data on sleep outcomes and tart cherry juice consumption is mixed. While some studies have shown that drinking tart cherry juice can improve sleep quality and duration, other data doesn't prove that it has any effect on sleep. Additionally, tart cherry juice is high in sugar, which can have the opposite effect on sleep if consumed in excess. Therefore, it is recommended to opt for juice without added sugar.
The other ingredients in the mocktail also have potential sleep-enhancing properties. Magnesium supplements have been known to improve sleep quality and duration. Lemon-Lime OLIPOP prebiotic soda provides a refreshing flavour without loads of added sugars, and research shows that a healthy gut microbiome is essential for maintaining normal sleep physiology.
While the Sleepy Girl Mocktail may not be a magic bullet for everyone, the combination of ingredients may help some people find quality and adequate sleep. If you are considering trying this mocktail, it is important to remember that it should not be seen as a primary, long-term solution to insomnia or sleep deprivation. Additionally, if you take blood-thinning medication or have diabetes, it is recommended to consult your doctor before consuming this drink.
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Who shouldn't drink it
While tart cherry juice is a rich source of vitamins and minerals, it may not be suitable for everyone. Here are some groups of people who should refrain from consuming it or exercise caution:
- People with diabetes or blood sugar concerns: Tart cherry juice contains sugar, and some brands may have added sugars. If you have diabetes or another condition that affects blood sugar regulation, it is essential to consult your doctor before incorporating tart cherry juice into your diet. Sorbitol, a natural sugar alcohol found in tart cherry juice, can cause stomach discomfort and diarrhea in some individuals.
- Individuals with specific allergies: If you have allergies to any of the ingredients in tart cherry juice or supplements, it is crucial to avoid consuming them. Always check with your medical provider if you are unsure about the ingredients.
- Those with bleeding disorders, rheumatoid arthritis, or immune system disorders: People with these conditions should approach tart cherry juice with caution. In some cases, supplementation may need to be ceased a few days before undergoing medical testing or surgery.
- Individuals on certain medications: Tart cherry juice may interact with specific medications, including those used to control blood pressure and cholesterol levels. It is essential to speak to your healthcare provider if you have concerns about potential medication interactions.
- Pregnant and breastfeeding individuals: There is limited research on the safety of consuming medicinal amounts of tart cherry fruit or stems during pregnancy and breastfeeding. It is recommended to stay cautious and adhere to food amounts of tart cherry during these periods.
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Frequently asked questions
Drink one cup of tart cherry juice one to two hours before bedtime.
Yes, drinking tart cherry juice can also help with muscle recovery, reduce pain, and boost your immune system.
Tart cherry juice contains tryptophan and melatonin, which can help regulate sleep.
It is best to opt for a glass of sugar-free tart cherry juice.
A viral TikTok trend suggests combining tart cherry juice with magnesium powder and Lemon Lime OLIPOP prebiotic soda to improve sleep quality.
