Sleep problems rarely occur without a reason. They are usually provoked by a disturbed regime, late snacks, excess caffeine, evening use of gadgets and stress. All this makes it difficult for the body to adjust to nighttime recovery, and the production of melatonin - the hormone that regulates sleep - can be delayed.
Symptoms of sleep disorders include not only difficulty falling asleep, but also frequent nighttime awakenings, waking up in the morning without feeling rested, light sleep, and daytime sleepiness. The main sleep regulator is melatonin, which is produced in the evening in the dark and decreases by morning. Screen light, bright lighting, and irregular schedules can shift the internal clock and make it difficult to fall asleep.
Among the natural ways to improve sleep, experts highlight tart cherry juice, especially the Montmorency variety and other sour varieties. It contains small amounts of melatonin, which helps synchronize the internal clock, as well as tryptophan and serotonin, substances that promote melatonin production. Anthocyanins and polyphenols have antioxidant and anti-inflammatory properties, reduce nighttime awakenings and help with recovery from exercise.
Scientific studies show that regular consumption of tart cherry juice for 1–2 weeks can slightly increase sleep duration, improve the efficiency of nighttime rest, and improve the feeling of rest in the morning. The juice should be drunk 1–2 hours before bedtime, in a portion of 150–250 ml, concentrate - according to the manufacturer's instructions. The effect should be evaluated after 7–14 days.
Caution is needed for people with diabetes, insulin resistance, gastroesophageal reflux disease, and those taking anticoagulants, antidepressants, or sedatives. Alternative drinks to support sleep may include warm milk or herbal infusions of chamomile and lemon balm, which help to relax.
