A good night’s rest is often overlooked as an important component of health.
Experts recommend that adults aged 18–60 get at least 7–9 hours of sleep each night
Too little or too much sleep is associated with an increased risk of depression, diabetes, heart disease, and even death
But sleeping for at least 7 full hours each night does not always come easy.
Fortunately, a variety of sleep-inducing drinks can help you catch some z’s.
Here are 9 drinks that may improve your sleep naturally.
1. Cherry juice
Cherries are stone fruits that vary in flavor depending on the variety. They can be sweet, tart, or sour and grow in different colors, including yellow, red, and purple.
They’re not only known for making a great pie filling but also a number of health benefits, including improved sleep quality
Cherries’ tryptophan content is believed to be one reason these fruits aid sleep. Tryptophan is an amino acid that’s a precursor to the hormone melatonin, which helps regulate when you fall asleep and wake up
Though both sweet and tart cherry varieties contain melatonin, the tart types pack the most. In fact, one study found that tart Montmorency cherries may have up to six times more melatonin than sweet Balaton cherries
A 7-day study in 20 people found that drinking tart cherry juice concentrate daily significantly increased melatonin levels, compared with a placebo beverage
A similar study in 30 participants observed that consuming a cherry-based product twice daily improved nightly rest, decreased the number of nighttime awakenings, and resulted in higher urinary melatonin levels first thing in the morning
Finally, one study noted that drinking 2 cups (480 ml) of cherry juice each day for 2 weeks increased total sleep time by 84 minutes and helped treat symptoms of insomnia in adults aged 50 and older
If you decide to drink cherry juice to help you sleep, you may want to opt for amounts similar to those used in these studies. Drinking 2 cups (480 ml) per day has not been linked to any side effects
