Researchers had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.
Cherry juice is a natural source of the sleep-wake cycle hormone melatonin and the amino acid tryptophan, says study coauthor Frank L. Greenway, director of the outpatient research clinic at the Pennington Biomedical Research Center at LSU.
“Proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body,” he says. Montmorency cherries are particularly high in those compounds. (The study was funded by the Cherry Marketing Institute, but the group had no role in the study design or outcome.)
Not a cherry juice fan? Try kiwi. Eating two kiwi fruits an hour before bed was shown to increase sleep time by 13 percent and decrease mid-sleep waking periods by 29 percent after just four weeks, finds a recent Chinese study. Or incorporate seaweed into your dinner; the ocean vegetable is high in omega-3 DHA, which helped children get an extra full hour of sleep, according to a recent University of Oxford study.
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