A brand new research from the Experimental Biology 2014 meeting finds drinking this twice a day can help you sleep nearly 90 more minutes a night.
The scientists from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.
It was found that cherry juice is a natural source of the sleep-wake cycle hormone melatonin and amino acid tryptophan, says study coauthor Frank L. Greenway, director of the outpatient research clinic at the Pennington Biomedical Research Center at LSU.
“Proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body,” he says.
It is estimated that up to one-third of American adults over age 65 have insomnia, which is defined as having trouble sleeping more than three nights per week.
And of course, cherry juice is a safer way to improve sleep quality than going the pharmaceutical route.
“Sleeping pills in the elderly are associated with a 4-fold increase in the prevalence of falls which, at that age, can result in fractures that require surgery,” he explains.
If you’re not a big fan of cherry juice than try with kiwi.
Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13% and decrease mid-sleep waking periods by 29% after just four weeks, finds a recent Chinese study.
What you can also do is incorporate seaweed into your dinner; the ocean vegetable is high in omega-3 DHA, which helped children get an extra full hour of sleep, according to a recent University of Oxford study. Sometimes, these natural routes won’t help in your child’s sleep routine, and subsequently yours. Sometimes it’s worth investing in a sleep consultant to draw up a custom sleep routine to help you and your child get a better night’s sleep.
Nevertheless, sleep is vital for everyone. Trying to find the best solution for you can be difficult, but achievable! Here’s to a good night’s sleep!