Stress and lack of sleep are two conditions that plague many people around the world. Both of these issues can severely hinder a person’s ability to perform their daily tasks with ease and focus.

Fortunately, nature has provided us with many solutions to combat and eliminate these problems. One such solution is a fruit that has been shown to have profound effects on reducing stress and improving sleep – the tart cherry.

What are tart cherries?

Tart cherries, also known as sour cherries, are small, bright-red fruits that are native to Europe and Asia. They are sometimes referred to as ‘dessert cherries,’ which are their sweet counterpart.

Tart cherries have a sour taste, which makes them ideal for use in culinary dishes and drinks, especially in baking and cocktails.

Tart cherries have a rich history of being used for medicinal purposes.

The ancient Roman conquerors used tart cherries as a staple food for their armies due to the fruit’s anti-inflammatory and antioxidant properties which helped maintain good health. They were also used by Native Americans as a natural remedy to improve sleep quality and relieve pain.

How tart cherries reduce stress

Stress is a natural response to the demands of life, but when it becomes chronic, it can lead to various mental and physical health problems.

When the body is under stress, it releases stress hormones such as cortisol and adrenaline into the bloodstream. These hormones increase heart rate, blood pressure and cause muscle tension, which can be harmful in the long run.

Tart cherries are a rich source of natural compounds called polyphenols, which have been shown to have anti-inflammatory and antioxidant properties.

The anthocyanins present in tart cherries are one of the most potent natural antioxidants known to science. These compounds can help reduce the release of stress hormones and promote relaxation, which can relieve stress and anxiety.

A study published in the Journal of Medicinal Food found that consuming tart cherry juice concentrate for three weeks reduced the levels of inflammatory markers and oxidative stress in participants.

Another study showed that tart cherry juice consumption resulted in significant improvements in sleep quality, duration, and reduced daytime fatigue following exposure to moderate exercise-induced muscle damage.

How tart cherries improve sleep

Sleep is a vital process that allows the body and mind to rest and recover from the day’s activities.

However, many people struggle with sleep issues such as insomnia, sleep deprivation, and sleep apnea, which can take a toll on their health and well-being.

Tart cherries can promote better sleep quality and duration due to the presence of melatonin, a hormone that regulates the sleep-wake cycle.

Melatonin is naturally produced by the pineal gland in the brain and is responsible for promoting sleepiness at night. Consuming tart cherries or tart cherry juice can increase the levels of melatonin in the body, which can help regulate the sleep-wake cycle and improve sleep quality.

In a study published in the European Journal of Nutrition, participants who consumed tart cherry juice for seven days experienced significant improvements in sleep quality and duration.

The study found that tart cherry juice increased the sleep time by an average of 84 minutes per night compared to the placebo group. The participants also reported a reduction in the severity of insomnia symptoms, such as trouble falling asleep, wake after sleep onset, and daytime napping.

How to consume tart cherries

Tart cherries can be consumed in various forms, including fresh, frozen, dried, canned, or as a juice concentrate.

Tart cherry juice concentrate is a convenient and potent way to consume tart cherries as it contains a higher concentration of polyphenols than other forms.

Tart cherries can be incorporated into a variety of dishes and snacks, such as smoothies, salads, oatmeal, yogurt, and baked goods.

Tart cherry supplements are also available in the form of capsules or tablets for those who prefer a more convenient way of consuming them.

Conclusion

Tart cherries are a delicious and nutritious fruit that can have a positive impact on reducing stress and improving sleep.

Their high content of anthocyanins and melatonin make tart cherries a potent natural remedy to combat the harmful effects of stress and sleep deprivation. Incorporating tart cherries into the diet can benefit overall health and well-being, making it a worthy addition to any healthy eating plan.