Are you among the millions of people having difficulty sleeping? In the United States alone, around 50 to 70 million people suffer from sleep disorders, according to the National Institutes of Health (NIH).
Insomnia is one of the most common sleep disorders. You are suffering from insomnia if you are having a hard time falling and staying asleep.
Not having enough sleep causes problems. You can’t focus because you feel tired. You become less productive. You experience difficulty solving problems or making decisions. Sleep deficiency also increases your risk of coronary heart disease, high blood pressure, stroke, or other health problems.
Most people read a book, drink a calming tea, a glass of milk to help them fall asleep. Some people say counting sheep help them fall asleep. If any of those tricks doesn’t work for you, then try drinking a glass of cherry juice.
Cherry juice increases sleep time and sleep efficiency
Yes, this bittersweet beverage could help you enjoy a good night sleep, according to the latest study conducted by researchers from Louisiana State University. The study was published in the American Journal of Therapeutics.
The researchers found that drinking cherry juice helped increase the sleep time of the participants in the study by 84 minutes (1hr and 24 minutes) every night.
The participants in the study answered a questionnaire about their sleeping habits/patterns. Three have sleep apnea (were excluded and referred) and eight have insomnia (completers).
The participants were divided into two groups. One group was given a large glass of cherry juice and the other group a placebo solution to drink twice a day. They drank the cherry juice or placebo before they went to sleep and right after they woke up.
After two weeks, the researchers switched the drinks. Those who had been drinking the cherry juice were given the placebo drink and vice versa.
The researchers asked them to answer the same questionnaire to monitor the effect of the drinks to their sleeping pattern. Both groups reported experiencing better sleeps drinking the cherry juice than the placebo solution.
The researchers concluded that cherry juice increased the participants’ sleep time and sleep efficiency. According to them, “Cherry juice procyanidin B-2 inhibited IDO, increased tryptophan availability, reduced inflammation, and may be partially responsible for improvement in insomnia.”
Based on the results of the study, cherry juice is your best option to enjoy a restful sleep. Take note that adults need seven or more hours of sleep per night.
Important habits to improve sleep
According to health experts, it is also important to develop habits that can improve your health. These habits include:
- Going to bed at the same time every night and getting out of bed at the same time each morning
- Ensure that your bedroom is dark, quiet, relaxing, and has a comfortable temperature.
- Remove electronic devices such as computers, smartphones, and TV from the bedroom.
- Avoid eating large meals and drinking alcohol before bedtime.
- Avoid smoking cigarettes/tobacco.
- Exercise regularly.