Many people will be wanting to try this (Image: Getty)
If you have trouble sleeping, it might not just be your busy schedule or late-night scrolling that’s to blame. Experts are now looking at a surprising contender for better rest and a glass of tart cherry juice could be the key. According to BBC Food, melatonin is a hormone that signals your body it’s time to sleep.
It naturally rises at night and drops in the morning. However, some foods, including tart cherries, contain melatonin, and research suggests they could help regulate sleep.
Glyn Howatson, a professor at Northumbria University, studied whether this tart drink can actually improve sleep quality. At the time of writing, you can buy the drink from Waitrose & Partners for £8.50, which comes in at 85p per 100ml. But why does this work? Speaking about the study, the professor of human and applied physiology said: “Tart cherries do seem to work. There is a small but relatively convincing body of knowledge to suggest it is helpful.
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“We have also seen this applied in elite athletes preparing for long-haul travel, and an overwhelming majority of those athletes reported better sleep and management of jet lag, as a result of taking tart cherries.”
The study found that tart cherry juice can raise melatonin levels, helping healthy men and women sleep longer and better, and may ease sleep problems. However, Lambert points out that it can be pricey and high in sugar.
“In contrast,” she notes, “kiwi fruits – which are rich in both melatonin and serotonin, a neurotransmitter that plays a key role in regulating sleep – have shown stronger evidence of supporting sleep and have been found to positively impact sleep onset, duration and efficiency.”
Its conclusion reads: “These data suggest that consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep.”
When to eat melatonin-rich foods
BBC Good Food reports that registered dietitian, Rhiannon Lambert, registered nutritionist and author of The Science of Nutrition, said: “When melatonin is consumed, it binds to receptors in the brain, which regulates the circadian rhythm – our internal 24-hour clock. This process helps signal the body to initiate and improve sleep.”
A Chinese study suggests that melatonin can boost sleep efficiency, while eating melatonin-rich foods may also help. Research from several Russian universities also indicates that incorporating more of these foods into your daily diet can improve sleep quality and even reduce symptoms of depression.
Lambert further advises taking melatonin one to two hours before bed and notes that consuming raw foods might provide additional benefits. In addition, Howatson points out that some melatonin-containing fruits and vegetables are also rich in compounds like polyphenols and anthocyanins, which can fight inflammation and support the body’s defences – factors that may contribute to a healthier sleep cycle.
The expert urges people to try:
- a glass of tart cherry juice
- a boiled egg
- a handful of nuts (pistachios especially)
- a warm mug of milk
If you’re worried about your health or sleep, talk to your GP or a medical professional.