This delicious drink could add 30 minutes of sleep to your night

Sleepless Nights: A Widespread Issue

According to France’s national public health agency (Santé publique France), sleep troubles are widespread: insomnia affects 2 out of 10 women and 1 out of 10 men. If you find yourself bleary-eyed in the morning after restless nights, you’re far from alone.

Is reaching for medication the solution? Not always, says the pros. As Dr. Nicolas Vitello, neurologist and sleep specialist, shared:

« While medication may be a temporary aid when used appropriately for a short period, sleeping pills are rarely the long-term answer. Eventually, they become ineffective for insomnia and may cause other issues, like trouble concentrating, daytime drowsiness, or even falls. »

So, what can you do instead? Opt for natural alternatives, of course—preferably ones you can drink.

An American Study with a (Cherry) Twist

Researchers at Louisiana State University in Baton Rouge, Louisiana, set out to investigate a more natural solution. Their study, published in the Journal of Medicinal Food, suggests that a daily glass of cherry juice could help people with chronic insomnia sleep up to 30 minutes longer each night.

Here’s how they went about it:

• They recruited 15 healthy participants, 8 men and 7 women, all over 65 years old.
• For two weeks, each drank one 8 oz (230 ml) glass of cherry juice between 8 and 10 a.m. and another glass of the same size one to two hours before bedtime.
• After a two-week break, they drank a placebo beverage in the same quantities for another two weeks.

During each phase, researchers measured each person’s sleep using polysomnography—a high-tech way to record sleep, breathing, and body movements during the night. The volunteers also filled out questionnaires about fatigue, sleepiness, anxiety, and depression.

The results? After drinking two glasses of cherry juice per day:

• Total sleep duration increased to 418 minutes (7 hours), compared to 388 minutes (6 hours 30 minutes) before the trial, and 409 minutes (6 hours 45 minutes) after drinking the placebo.
• Nighttime awakenings were reduced by 17 minutes on average when drinking the cherry juice.

Now, that’s not just a cherry on top – that’s an extra half hour of dreamland.

What Makes Montmorency Cherries Special?

The juice provided to participants was made from Montmorency tart cherries. Each glass contained the equivalent of 50 cherries—meaning participants ingested about 100 cherries a day. These tart cherries are known for being naturally rich in melatonin, the hormone that helps regulate sleep.

But that’s not all. According to researchers, these cherries are also very high in anthocyanins—the pigments that give cherries their lively red color. These compounds are anti-inflammatory agents, which may play a role in sleep regulation as well.

What about Other Remedies?

While this study is promising, the authors note it does have its limitations, and more research is needed before you start stockpiling cherry juice like it’s liquid gold. Still, they believe tart cherry juice’s effects could be equal to—or even greater than—those found in studies on valerian or melatonin supplements, two of the most-researched natural remedies for insomnia.

However, they add:

« These effects, however, were considerably weaker than those from evidence-based insomnia treatments: hypnotic medications (like midazolam and propofol) and cognitive-behavioral therapy (CBT) for insomnia. »

So, while cherry juice can be a sweet start, it might not replace established therapies or medications for those with serious sleep problems. Still, if you’re after a natural, tasty, and scientifically supported way to snooze longer—it might just be worth a try.