Have you ever heard cherries are good for helping you sleep? Several clinical trials have evaluated the role of cherries for improving sleep.
One hypothesis for poor sleep quality has been high levels of inflammation and oxidative stress contribute to poor sleep quality.
Cherries are known to be rich in polyphenols including anthocyanins which has led many people to speculate that it could be beneficial for improving sleep.
The idea is that anthocyanins and other polyphenols in cherries could change markers of inflammation (e.g. Interleukin 1, Interleukin 6, TNF-alpha)
The cherry product used in this clinical trial was from a specific region in western Spain known as the Jerte valley. Each year in March around 2 million cherry trees get their flowers turning the mountainside white.
A study was published in the Journal of Nutrition & Healthy Aging with 30 people participating in the study.
The purpose of this study was to determine if a cherry product could decrease markers of inflammation and improve sleep quality.
Here are the study details on cherry and sleep:
– Design: blind, placebo-controlled, randomized, crossover study
– Cherry: A powder Jerte Valley Cherry product was taken twice daily at lunch and dinner.
– Patients: Ten young (20-30 years old), ten middle-aged (35-55 years old), and ten elderly (65-85 years old) participants.
– Outcomes: Blood levels of cytokines were tested (IL-1β, TNF-α and IL-8)
Here are the main results of cherry for improving sleep:
– Cherry improved the nocturnal rest, measured by sleep efficiency, number of awakenings, total nocturnal activity, sleep latency, assumed sleep, actual sleep time and immobility.
Here are what the author’s said about the results of this study
The ingestion of the Jerte valley cherry product may contribute to establish a high-quality sleep and be used as a potential nutraceutical tool to prevent sleep disorders with the advance of age.
Take away message:
The authors of this clinical trial reported that a cherry product could improve sleep quality in adults. One possible mechanism is that the polyphenols and anthocyanins reduce inflammation. Another possible mechanism is the melatonin that is naturally found in cherries can help improve sleep quality. Another interesting piece of information about melatonin is that it is also an antioxidant. In reality the mechanism is likely two fold: 1) anthocyanins in cherries decrease inflammation and oxidative stress to improve sleep quality and 2) melatonin in cherries help supplement levels of melatonin that is made in the brain.
Reference: A Jerte valley cherry product provides beneficial effects on sleep quality. Influence on aging. Journal of Nutrition and Healthy Aging. 2013; Volume 17 (Issue 6): Pages 553-60.
His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.
Categories: Antioxidant, Clinical Trials, Inflammation, Sleep