Want to sleep more sweetly Drink a glass of cherry juice to get another 40 minutes” shut eye
Sour cherry variety boosts the body”s melatonin levels
Research: Cherry juice can increase “sleep efficiency”
Two glasses of cherry juice can help you sleep nearly 40 minutes longer, research shows.
People who drank two glasses of tart cherry juice also napped less often in the day and had increased ‘sleep efficiency’ – the ratio of time spent in bed to time spent sleeping. They slept an average of 39 minutes longer.
Researchers found that Montmorency cherry juice – a variety of sour cherry – significantly increases the body’s level of melatonin, a powerful antioxidant that is critical in regulating sleep.
The 20 participants were given two 30ml servings of the juice diluted with half a pint of water, or an alternative fruit drink, for seven days – once when they woke up and another before bed.
The researchers at Northumbria University, whose findings were published in the European Journal of Nutrition, then tracked their sleep habits using actigraphs – watches that sense movement – and sleep diaries.
They found that healthy adults who had two daily glasses of the juice had longer sleep time, less daytime napping and up to a 6 per cent increase in sleep efficiency.
Researcher Jason Ellis said: ‘When darkness falls, the body produces melatonin to signal it is time to sleep. The juice provides an additional service to what we already have to strengthen the internal signal of the body clock.
‘It would definitely be beneficial to people with jet lag or coming off shift work – anywhere your internal clock has been fighting the external world.’
Sweet dreams: Montmorency cherry juice – a variety of sour cherry – increases the body”s level of melatonin