Sleep is one of the most important—if not, the most important—thing we do for our bodies. Like powering off your computer or phone, high-quality sleep can give the body enough time to fully reset and recover from the daily grind, so finding ways to support your snooze is always a good idea. While most of us supplement vitamins and minerals to improve our sleep, sipping on fruit juice, specifically tart cherry juice, can take our efforts even further.
If you’ve heard of tart cherry juice before, you might know it for its muscle recovering benefits. But, as it turns out, those same vitamins and minerals that help our muscles feel less irritated after a tough workout can also help our sleep scores.
Why Tart Cherry Juice?
Tart cherry juice has both magnesium and potassium, which can support sleep. “Both these minerals support muscle relaxation and nervous system regulation by helping the body shift out of that stressed state and into a more relaxed and calm state, which is necessary for a good night’s sleep,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT. “Magnesium in particular is especially beneficial for relaxation and sleep, which makes tart cherry juice a perfect evening drink.”
In addition to taking supplements such as the HUM Nutrition Beauty zzZz, which has calcium, melatonin, and vitamin B6 to normalize the circadian rhythm and encourage more restful sleep, adding tart cherry juice to your daily routine can have a noticeable effect on the body and how rested you feel in the morning.
Tart Cherry Juice FAQs
What Are Other Health Benefits of Tart Cherry Juice?
In addition to supporting sleep, sipping tart cherry juice has lots of other health benefits, too. Bianchini says it’s one of her favorite functional foods because the benefits go way beyond helping you chill out at night. “It is high in antioxidants and plant compounds that support the body’s inflammatory response,” she notes. “It is also helpful for muscle recovery, exercise soreness, and overall recovery.”
How Often Should You Drink Tart Cherry Juice?
Since tart cherry juice is great for sleep and offers tons of other health benefits, Bianchini says you can drink it daily. “I recommend drinking 2 to 4 ounces of unsweetened tart cherry juice about an hour or so before bed,” she explains, adding that you don’t need a large amount to get the benefits and consistency and ritual matter more. “When you make it part of your regular nighttime routine, your body will start to recognize that ritual with winding down and getting ready for sleep.”
How Do You Make a Sleepy Girl Mocktail?
One way to get enough tart cherry juice daily is to make a tasty sleepy girl mocktail. To keep things simple, Bianchinia says to mix 2 to 4 ounces with sparkling water and lime to taste. For added sleep benefits, she also recommends adding some magnesium powder—such as the HUM Nutrition Dream Team Magnesium, which has tart cherry in the mixture and a cherry lemon flavor—and glycine powder which can support relaxation, sleep, and recovery. “I love creating nighttime rituals, and drinking a tart cherry mocktail can be a great way to get your body and mind ready for sleep every evening,” she notes. “Put it in a pretty glass, dim the lights, get off your phone, and sip it slowly.”