Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Cherry, particularly tart cherry (Prunus cerasus), has scientific backing for its use in supporting sleep and alleviating mild insomnia. The primary mechanism is attributed to its natural content of melatonin, a hormone that regulates the sleep-wake cycle, and its antioxidants, such as anthocyanins. Several clinical studies have shown that consumption of tart cherry juice can improve sleep quality, increase total sleep time, and reduce the severity of insomnia in both healthy individuals and those with sleep disturbances.

A randomized controlled trial published in the European Journal of Nutrition (2012) demonstrated that adults who consumed tart cherry juice for seven days experienced significant increases in urinary melatonin levels and improved sleep efficiency compared to a placebo group. Another study in the Journal of Medicinal Food (2010) found that older adults with insomnia who drank tart cherry juice twice daily for two weeks reported modest reductions in insomnia severity.

While results are promising, the overall quality and size of studies are moderate, and research has mostly focused on tart cherry juice rather than whole cherries or other cherry products. Nevertheless, the use of cherry for insomnia is supported by a reasonable level of scientific evidence, especially when compared to many other botanical sleep aids. More large-scale, long-term studies would be beneficial to further clarify its efficacy and optimal dosing.

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