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Do you often toss and turn for hours? Wouldn’t it be great to have a remedy that could help you overcome insomnia, preferably without next-day drowsiness or other undesirable side effects? Some scientists think tart cherries as juice or extract could help. Readers have tried that advice and agree.
Trying Multiple Natural Remedies for Better Sleep:
Q. I was a terrible insomniac all my life. Then a couple years ago I started getting more sleep with a combination of melatonin, tryptophan and homeopathics. Adding a few tablespoons of tart cherry extract before bed and increasing magnesium in my daily supplement regimen really helped. So did a couple of “adaptogens.” These compounds fight stress and suppress the release of cortisol, the “fight-or-flight” hormone. Ashwagandha, maca, Rhodiola and holy basil (Tulsi) are all natural adaptogens.
After all those little tweaks, I now sleep very soundly! I’ve stopped all my old sleep stuff except for an occasional melatonin. I’m so glad that my lifelong insomnia is now a distant memory.
A. Thank you for sharing your success and how to overcome insomnia. There is research to support the use of tart cherry juice or extract for better sleep (International Journal of Environmental Research and Public Health, Aug. 18, 2022; European Journal of Nutrition, Dec. 2012). There is also evidence that some of the herbal adaptogens you mention can be helpful for insomnia (Current Neuropharmacology, Sept. 14, 2021).
Tart Cherry Juice Lulls Reader to Sleep:
Q. I recently read in your newspaper column that melatonin kept someone awake at night. I also can’t sleep and feel agitated when taking melatonin as a pill.
However, I have found that a nightly dose of tart cherry juice concentrate diluted in water helps me sleep like a baby. It also seems to have helped my wrist arthritis.
A. Tart cherries contain modest amounts of melatonin. As a result, people assumed that it could help insomniacs sleep. A small placebo-controlled study (mentioned above) confirmed that tart (Montmorency) cherry juice can improve sleep quality in athletes (International Journal of Environmental Research and Public Health, Aug. 18, 2022). However, there were no significant changes in the blood levels of melatonin or cortisol. While we may not understand the mechanism, drinking tart cherry juice seems like a safe strategy.
Will Tart Cherry Juice Help You Overcome Insomnia?
Many people have heard that tart cherry juice could help them sleep better. They’d like more details.
Q. Is tart cherry juice useful to overcome insomnia? If so, what is an appropriate daily amount, presumably taken at bedtime? I’ve heard and read everything from 1 to 16 ounces!
Studies of Tart Cherry Juice for Sleep:
A. In one study, tart cherry juice improved sleep time and quality. Researchers gave a dose of 30 ml (roughly one fluid ounce) of Montmorency cherry concentrate when subjects woke and another 30 ml of concentrate half an hour before the evening meal (European Journal of Nutrition, Dec., 2012). This was diluted to taste in 200 ml or so of water. Thus, volunteers drank about a cup of reconstituted cherry juice.
Another study used a Spanish product containing 18.85 g of pitted, freeze-dried cherries per dose (Journal of Nutrition, Health & Aging, June, 2013). This too was diluted in water and and the participants drank it twice daily, at lunch and dinner. Those who consumed the cherry product slept better than those who got the placebo.
A recent review found that kiwi fruit as well as tart cherries are able to promote sleep. This could be a big help for those who struggle to overcome insomnia (Advances in Nutrition, Sept. 15, 2016).
What You Might Not Know About Cherries and Melatonin:
Tart cherries contain melatonin, which might explain why studies have found cherry juice helpful in promoting sleep. On the other hand, we may some day discover a different explanation. You will find more information on melatonin and other nondrug approaches to insomnia in our eGuide to Getting a Good Night’s Sleep.
Helen
I’m an 75 yr. old female. Does anyone have suggestions about STAYING asleep? I understand melatonin can help you GET to sleep, but staying asleep is another story. I’m generally so exhausted at the end of the day, I can fall asleep quickly (between 12:30 and 1 a.m.), but five hours later, I’m usually awake. After the bathroom break I cannot get back to sleep with my head full of stressful thoughts. That’s early morning, so I don’t think I should take melatonin at that time. I’m tired throughout the day and don’t think 5 hours is enough for me. Any advice? Anyone?
Terry Graedon
Hi Helen, you might see if there is somebody offering cognitive behavior therapy for insomnia in your area. It should work quite well for your particular sleep problem, which is not unique.
Philippa
I have started using a powdered version which may not be enough?
Parrish
Melatonin is a hormone to induce sleep, so twice a day seems wrong. How about just in the evening?
Elizabeth
Just FYI, for people watching their carbs, I checked out the cherry juice options at my grocery store and found out it is very high in carbs. Maybe not a good option for certain folks, especially those with diabetes.
Patty
Will a supplement form work just as well for insomnia? I saw some capsules online for this. Thanks
Meg
Why would this be any safer than taking melatonin supplements? I’ve stopped using melatonin on a regular basis due to the concern for inhibiting my own body’s production. I think we’ve all become too dependent on supplemental melatonin. It is a hormone, and I don’t think we understand all the ramifications of taking it.
Anna
London
You can convert the English measures yourself!
Ellen
How much is 18.85 g of pitted, freeze-dried cherries? And how much is 30 ml or one fluid ounce? Is one dose or two doses a cup of cherry juice? Most of us (Americans, that is) don’t have these kinds of measuring apparatus in our kitchens. In order for these articles to be useful, we need quantity conversions.
Nan
One fluid ounce is one ounce (1 oz.) on a regular American measuring cup since our measuring cups ARE fluid ounces (vs. weight ounces).
Don’t know about g which is grams I assume…
Terry Graedon
28 grams to an ounce
Carolyn
Houston TX
I love tart cherry juice and am glad to know it helps insomnia which I have often.
Another question: I would like to know how to cure Blepharitis naturally.
Janet
Cary, NC
About the blepharitis, eye lid scrubs with baby shampoo daily, and warm
wet compresses helped me.
I also found out I was allergic to beeswax, and sodium laurel sulfate, which is in all soaps. I switched to face soap without SLS, and mascara without beeswax, and my eye lids cleared up.
Good luck!
JM
I have been told by two eye doctors that you can’t cure Blepharitis, but I keep mine under control by washing my eyelids with a clean piece of terry cloth every morning when I get up. Usually, I just use hot water, but if that proves inadequate, I use baby shampoo for a day or two. Usually, even my eye doctor can’t see the flakes, etc.
David
Hendersonville, NC
Somewhere in past “People’s” newsletters, I thought I read the tart cherry juice was a good treatment for painful joints. Since my hip pain was keeping me up more frequently, I bought a jar and started drinking about 4 ounces at night before bed. Amazingly, the first night went by with no pain whatsoever! Now I drink the juice nearly every night and the results are quite consistent. Thank you, Graedons!
Janet
Florida
I use melatonin and I find that less is more.
Helen
California
Be careful when ordering cherry juice online. The one I got was not all Montmorency cherry juice. The juice concentrate listed first on the label was Morello tart cherry juice. Montmorency was listed second. Ingredients listed first on a label make up the largest part of a product. The juice concentrate is a product of USA and POLAND according to the label. Distributed by a company in Michigan, where I believe Montmorency cherries are available. I took it for granted that the concentrate would be all Montmorency. My mistake. I will be more careful next time.