Worryingly insomnia is very common, it is estimated that 25% of the UK population suffer with sleep problems. But science has found an unlikely solution in the form of cherries! Especially sour cherries such as Morello or Montmorency cherries. Read further to find out more.
- Sour cherries are a natural source of melatonin, otherwise known as the sleep hormone due to its role in the regulation and induction of sleep.
- Research has found cherries may improve sleep and increase melatonin levels in as little as two weeks.
- A separate 2022 study showed sour cherry intake improved sustained attention, feelings of alertness and mental fatigue, supporting its use in regulating the sleep-wake cycle.
- Sleep may be further improved by combining cherries with magnesium and glycine.
Insomnia is characterised by difficulty falling asleep or maintaining sleep during the night and many people also experience irritability or fatigue during the day as well. Poor sleep can affect quality of life in the long term.
More often considered for jam and tarts, the Morello cherry famed for its sour complement, is a lesser-known sleep remedy. The iconic fruit of the English summer; cherries are a rich source of proanthocyanidins and a natural source of melatonin, otherwise known as the sleep hormone due to its role in the regulation and induction of sleep.
What the research shows:
Numerous clinical studies have concluded that cherries may improve sleep and increase melatonin levels in as little as two weeks.[1] [2] The lack of a sedative side effect, characteristic of sleep medication, is more likely to leave you feeling more energetic the next day. Moreover, a 2022 study showed that sour cherry intake during the day improved sustained attention, feelings of alertness and mental fatigue supporting its use in regulating the sleep and wakefulness balance in accordance with the circadian rhythm. [3]
It has been revealed that sour cherry influences the transformation of the amino acid tryptophan into melatonin which has huge importance in terms of sleep. In a state of inflammation tryptophan may be shuttled into kynurenine production which does not produce melatonin. However, a small study showed that sour cherries influenced the enzymes responsible to favour tryptophan to melatonin production, adding further weight to the benefits of cherry for sleep. [4]
Other sleep supporting nutrients:
Cherries alone may be useful due to the melatonin content, but sleep may be further improved by combining cherries with magnesium and glycine. These nutrients bring unique benefits which gives a new meaning to an all-nighter.
Magnesium
To further support sleep, magnesium is an essential mineral that if dietary levels are inadequate, as is often the case, is associated with poor sleep and insomnia. Subsequently improving the intake of magnesium may prove beneficial in regaining restorative sleep.[5]
It is thought that a sub-optimal magnesium intake may contribute to a lowered production of the sleep hormone, melatonin. Evidence suggests that sleep deprivation may reduce magnesium status.[6]
Furthermore, studies have suggested that magnesium has a regulatory effect on serotonin and dopamine (feel good neurotransmitters) and that a subsequent low magnesium status contributes to neurotransmitter imbalance that produces insomnia and sleep problems. [7] Magnesium supplementation may offer a calming effect on this mechanism that then contributes to relaxation in preparation for sleep.
Glycine
The non-essential amino acid, glycine is considered to improve sleep by interacting with the regulation of the core body temperature. Subsequently, glycine is considered to cool the body and therefore improve the time to sleep. Moderately sleep deprived individuals given 3 grams of glycine prior to sleep showed improved sleep and improved cognitive function the following day. [8]
Try taking this combination of nutrients, available as a supplement, one hour before the desired sleep time. However, for those with nutrient deficiencies it may take a bit of time to replenish, therefore stick at it daily for at least one month, it may just make all the difference to your sleep and overall wellbeing.
For further information on sleep supporting nutrients to aid your bedtime routine or advice on natural sleep aids in the form of supplements, please visit your local health store for personalised advice. www.findahealthstore.com
Author: Phil Beard, BSc (Hons), MSc, is Education Manager and Nutritionist at Nutrition. He holds a Master’s degree in Nutrition and Health.
References
- Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16
2. Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food. 2010;13(3):579-583. doi:10.1089/jmf.2009.0096.
3. Kimble R, Keane KM, Lodge JK, Cheung W, Haskell-Ramsay CF, Howatson G. Polyphenol-rich tart cherries (Prunus Cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: a randomised, placebo-controlled trial. Br J Nutr. 2022 Feb 3:1-31.
4. Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FL. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther. 2018 Mar/Apr;25(2):e194-e201.
5. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9.
6. Nielson F H. 2015. Relation between Magnesium deficiency and sleep disorders and Associated Pathological Changes. Modulation of Sleep by Obesity, Diabetes, Age, and Diet. 291-96.
7. Poenaru, S., Rouhani, S., Durlach, J., Aymard, N., Belkahla, F., Rayssiguier, Y., et al. (1984). Vigilance states and cerebral monoamine metabolism in experimental magnesium deficiency. Magnesium, 3, 145–151.
8. Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012 Apr 18;3:61.
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
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