When it comes to falling asleep, many people find it hard to drift off and stay asleep. Melatonin has long been a go-to option for those seeking help, while tart cherry has recently attracted interest for its possible sleep-supporting properties.
The hormone is produced naturally by the body when darkness falls, and it helps keep the internal 24-hour clock on schedule. Supplemental melatonin can be useful in specific situations, such as cutting down the time needed to fall asleep after crossing time zones or when a new sleep pattern is being adopted.
Melatonin is synthesized mainly in the pineal gland, which responds to darkness cues.
Research that looks at the hormone’s effect on overall sleep quality over weeks or months remains limited. Most over-the-counter products contain between three and ten milligrams, even though studies suggest that a dose as low as half a milligram to one milligram often suffices for many users.
In fact, higher doses may increase the likelihood of side effects like headaches, nausea, and dizziness.
Melatonin vs. Tart Cherry
Tart cherries, also called sour cherries, are naturally packed with polyphenols, especially anthocyanins, and they provide a modest amount of the hormone itself. The fruit may aid sleep through more than its tiny hormone content; its polyphenols can help preserve the availability of tryptophan, an essential amino acid your body uses to produce serotonin and melatonin.
Tart cherries, unlike the sweet varieties typically stocked in grocery aisles, have a distinctly sour flavor profile that sets them apart.
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In a small study, researchers examined whether Montmorency tart cherry juice could improve objectively measured sleep in older adults who reported difficulties at night. The investigators found that the juice’s polyphenols appeared to inhibit an enzyme that breaks down tryptophan, which could slow that process and preserve tryptophan for the production of serotonin and the hormone that governs sleep cycles.
The pilot trial involved eight participants who completed a placebo-controlled crossover design, allowing each person to serve as their own comparison. Although the findings were promising, the researchers emphasized that larger clinical trials are needed to confirm the effects.
Pairing Tart Cherry with Magnesium
Combining the fruit with magnesium makes sense for building a complete nighttime routine. Magnesium participates in hundreds of bodily processes, supports normal muscle and nervous-system function, and plays a role in neurotransmitter activity linked to relaxation and sleep.
mindbodygreen’s magnesium+ rest & recovery combines 480 milligrams of Montmorency tart cherries (as CherryPURE®) with 230 milligrams of magnesium to help you unwind and calm the racing thoughts in your head.
Obtaining a concentrated dose of the fruit from diet alone can be difficult, so a targeted supplement offers a convenient alternative. When Montmorency cherries are paired with magnesium, the blend may help unwind the mind and calm the body before bedtime.
Just mix it into eight ounces of water (or seltzer) an hour or two before bed and feel a sense of calm wash over you.
While the hormone can be helpful for occasional timing challenges, the fruit presents a promising alternative for encouraging the body’s natural sleep mechanisms. As with any supplement, it is important to speak with a healthcare professional before beginning a new regimen, especially for those who are pregnant, breastfeeding, or taking prescription medications.