Results of randomized placebo controlled clinical trials provide evidence that cherries can provide a higher quality of sleep.
This has been determined by sleep efficiency, number of awakenings, total nocturnal activity, sleep latency, assumed sleep, actual sleep time and immobility.
Part of plant used
Cherry
Latin Name
Prunus cerasus
Chemical Constituents
Anthocyanins, hydroxycinnamic acids, and flavonols
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Examples off anthocyanins include:
- Cyanidin 3-sophoroside
- Cyanidin 3-glucosylrutinoside
- Cyanidin 3-glucoside
- Cyanidin 3-rutinoside
Mechanism of action:
- Increase melatonin levels naturally
- Decrease inflammation
*melatonin has antioxidant properties. By increasing the amount of polyphenols with antioxidant activity it can allow melatonin to function in its primary role of sleep promotion.
Clinical Research
Four clinical trials have been completed that tested sour cherry products for improving sleep.
1. A clinical trial with 30 patients evaluated tart cherry juice for improving sleep quality. Ten young (20-30 years old), ten middle-aged (35-55 years old), and ten elderly (65-85 years old) participants. They consumed a placebo or tart cherry juice product two times daily at lunch and dinner.
Results: Nighttime rest improved as determined by sleep efficiency, number of awakenings, total nocturnal activity, sleep latency, assumed sleep, actual sleep time and immobility. The results suggest that the product worked better in the older population. An increase in the metabolite of melatonin (aMT-6) was observed.
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2. A double blind randomized placebo controlled clinical trial with 20 patients evaluated tart cherry juice for increasing melatonin levels and improving sleep quality was performed. Tart cherry juice concentrate was consumed daily for 7 days.
Results: Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherryjuice supplementation. Although there was no difference in timing of the melatonin circardian rhythm, there was a trend to a higher mesor and amplitude. An increase in the metabolite of melatonin (aMT-6) was observed.
3. This study evaluated cherries in 6 participants to determine if sleep-wake cycle, antioxidant capacity, and if levels off a melatonin metabolite were improved.
Results: The cherry product resulted in a decrease in nighttime activity, increase in perceived sleep. An increase in the metabolite of melatonin (aMT-6) was observed. An increase in antioxidant activity was observed.
4. A randomized double blind placebo controlled clinical trial enrolled 16 human subjects were enrolled in a clinical trial to test a cherry juice product for insomnia.
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Results: The results of this study suggest that the particular TCJ blend used in this study has modest beneficial effects on sleep in older adults with insomnia. The tart cherry juice beverage was associated with statistically significant pre- to post-treatment improvements on all sleep variables. When compared to placebo, the study beverage produced significant reductions in insomnia severity (minutes awake after sleep onset); no such improvements were observed for sleep latency, total sleep time, or sleep efficiency compared to placebo.
References:
A Jerte valley cherry product provides beneficial effects on sleep quality. Influence on aging. J Nutr Health Aging. 2013;17(6):553-60.
Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16
Jerte Valley cherry-enriched diets improve nocturnal rest and increase 6-sulfatoxymelatonin and total antioxidant capacity in the urine of middle-aged and elderly humans. J Gerontol A Biol Sci Med Sci. 2010 Sep;65(9):909-14.
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
Pigeon WR, Carr M, Gorman C, Perlis ML. J Med Food. 2010 Jun;13(3):579-83.
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: Herbal Pharmacology, Plant Medicine, Sleep