By Nina Elias
Give your box of chamomile a rest. New research presented at the
Experimental Biology 2014 meeting finds drinking tart cherry juice twice a day
can help you sleep nearly 90 more minutes a night.
Researchers from Louisiana State University had seven older adults with
insomnia drink eight ounces of Montmorency tart cherry juice twice a day for
two weeks, followed by two weeks of no juice, and then two more weeks of
drinking a placebo beverage. Compared to the placebo, drinking the cherry juice
resulted in an average of 84 more minutes of sleep time each night.
Cherry juice is a natural source of the sleep-wake cycle hormone
melatonin and amino acid tryptophan, says study coauthor Frank L. Greenway, director
of the outpatient research clinic at the Pennington Biomedical Research Center
at LSU. “Proanthocyanidins, or the ruby red pigments in tart cherry juice,
contain an enzyme that reduces inflammation and decreases the breakdown of
tryptophan, letting it go to work longer in your body,” he says. Montmorency
cherries are particularly high in those compounds. (The study was funded by the
Cherry Marketing Institute, but the group had no role in the study design or
outcome.)
Greenway estimates that up to one-third of American adults over age 65
have insomnia, which is defined as having trouble sleeping more than three
nights per week. He believes cherry juice is a safer way to improve sleep
quality than going the pharmaceutical route, given the lack of side effects.
“Sleeping pills in the elderly are associated with a 4-fold increase in the
prevalence of falls which, at that age, can result in fractures that require
surgery,” he explains.
Not a cherry juice fan? Try kiwi. Eating two kiwi fruits an hour before
bed was shown to increase sleep time by 13% and decrease mid-sleep waking
periods by 29% after just four weeks, finds a recent Chinese study. Or
incorporate seaweed into your dinner; the ocean vegetable is high in omega-3
DHA, which helped children get an extra full hour of sleep, according to a
recent University of Oxford study.
http://www.prevention.com/health/sleep-energy/tart-cherry-juice-increases-sleep-time?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_245665&cid=partner_zergnet
Bynaturael Products:
Natural Hair Care |
Liquid Castile Soap |
No comments:
Post a Comment