How Drinking Cherry Juice Affects Inflammation and Sleep

Cherry juice especially tart cherry juice is quickly becoming a go-to natural remedy for everything from better sleep to reduced joint pain. While it’s not a cure-all, research shows that this antioxidant-rich drink may support both your immune system and your recovery after a workout. But two of the most compelling science-backed benefits? Less inflammation and improved sleep quality.

Here’s how drinking cherry juice could positively impact your body, and what to keep in mind before making it a daily habit.

1. Cherry Juice Can Help Reduce Inflammation

Tart cherry juice is rich in polyphenols and anthocyanins, powerful plant compounds with anti-inflammatory effects. These antioxidants help reduce oxidative stress and may provide relief for those dealing with chronic inflammation, joint pain, or inflammatory conditions like arthritis and gout.

• A randomized study found that drinking tart cherry juice helped reduce joint stiffness and pain in people with arthritis.

• Another study linked cherry consumption to a lower risk of gout attacks, a type of painful inflammatory arthritis.

• Animal studies have also shown that tart cherries may help prevent bone loss, further supporting their anti-inflammatory potential.

With inflammation tied to many chronic diseases including heart disease and diabetes this daily drink may be a small, natural way to support long-term health.

2. Cherry Juice May Improve Sleep Quality

Tart cherries are one of the few natural food sources of melatonin, the hormone that helps regulate your sleep-wake cycle. This may explain why drinking cherry juice before bed has been shown to help some people fall asleep faster and stay asleep longer.

• In a small study, people with insomnia reported improved sleep duration and quality after drinking two 8-ounce glasses of tart cherry juice daily.

• Tart cherry juice is also a key ingredient in the viral “Sleepy Girl Mocktail,” a trending nighttime drink praised for its calming effects.

Adding tart cherry juice to your nighttime routine could be especially beneficial if you're sensitive to melatonin supplements or are seeking a more natural approach to sleep support.

Additional Health Benefits of Cherry Juice

The perks of cherry juice go beyond sleep and inflammation. Other potential benefits include:

• Post-workout recovery: May reduce muscle soreness and improve recovery time.

• Lower blood pressure: Some studies show it can help reduce systolic blood pressure.

• Cholesterol support: May lower LDL ("bad") cholesterol, reducing heart disease risk.

• Blood sugar regulation: Could help stabilize fasting blood sugar and A1C levels though unsweetened juice is best for people with or at risk for diabetes.

• Immune system boost: Contains vitamins A and C, plus antioxidants that may help fight bacteria and protect against illness.

• Cognitive support: One study found improved memory in adults with mild dementia after 12 weeks of cherry juice intake.

• Mood and stress: May help reduce stress and anxiety, offering gentle support for mental well-being.

How Much Cherry Juice Should You Drink?

Most studies on cherry juice benefits use 1 to 2 glasses (8 ounces each) per day. Many people choose to drink:

• One glass in the morning to support inflammation and recovery

• One glass before bed to enhance sleep quality

Start with a small amount and see how your body responds.

Should Anyone Avoid Cherry Juice?

Cherry juice is generally safe, but there are a few considerations:

• Choose unsweetened tart cherry juice to avoid unnecessary sugar, especially if you have blood sugar concerns.

• People with diabetes or those watching their carb intake should monitor how juice affects their blood glucose.

• Always check with your healthcare provider before adding new supplements or functional foods to your routine, especially if you're taking medication.

Final Thoughts

Tart cherry juice is more than a trendy health drink it’s backed by growing research showing its potential to fight inflammation and improve sleep. Whether you’re recovering from a tough workout, managing joint pain, or simply looking to sleep more soundly, adding a glass or two to your daily routine might be worth a try.

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