If a new product was discovered today that could make you live longer and look better… helped you train harder and recover quicker… protected you against disease… made you feel happier… and even improved your sex life… you’d be all over it, wouldn’t you!?
Well, there’s good news… it already exists. And it’s FREE!
It’s called sleep.
Sleep is an essential component of physical health, performance and psychological well-being.
Better sleep means more motivation, sharper reactions, lower fatigue and quicker recovery from exercise. Protecting you against illness and injury.
The bad news is – most people fail to get enough.
Missing out on a good night's sleep can negatively impact your motivation, recovery, and overall well-being.
A third of Americans experience bouts of poor sleep quality or brief periods of insomnia. A tenth of American adults are diagnosed with chronic insomnia, meaning they have problems sleeping at least three times a week for more than three months. (1)
But as is often the case, nature has the answer.
What is Montmorency Tart Cherry?
Nature has the wonderful ability to provide everything the body needs to live a healthy life. With the right nutrients to support your lifestyle, you’ll both look and feel great.
Montmorency tart cherry is one of those foods that probably isn’t on your grocery list. But it should be because these cherries are absolutely packed with nutrients to support sleep, rest and recovery.
Montmorency cherries, with the scientific name prunus cerasus, are a type of sour cherries known for their sharp, sour taste, which distinguishes them from sweet cherries.
While sweet cherries are typically enjoyed raw for their mild, sweet flavor, sour cherries like Montmorency are valued for their higher antioxidant and melatonin content, as well as their use in juices, extracts, and supplements.
Melatonin, of course, is known as the 'sleep hormone', and Montmorency cherries are one of the best natural sources of this around. For instance:
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Tart cherries have up to 50 times more melatonin than their sweet counterparts. (2)
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Montmorency cherries offer up to six times more of the sleep hormone than other tart cherry varieties. (3)
The facts above are why you'll often find these cherries as a key component of the best sleep supplements.
Tart cherry pills (or capsules) can potentially be a viable option if you don't want to eat your cherries or drink tart cherry juice.
After all, you'd probably struggle to eat or drink the amount of cherries used in many of the clinical trials I'm about to mention (around 100 cherries or 480ml of Montmorency tart cherry juice beverage a day!) (4)
Good quality supplements are an alternative option, and easier to consume. Adding to the toolkit of athletes who want to hit the gym hard and wake up fresh, rejuvenated and ready to do it all again the next day.
Maximal Nutrition, Minimal Intake
Rich in vitamins and minerals, a cup of tart cherry juice (269g) provides just 159 kcal. That’s a lot of nutrition for minimal energy intake. (5)
Tart cherries also have more than 20 times the amount of Vitamin A than their sweet counterparts, and more vitamin C. (6)
The active phenolic acids found in the fruit include chlorogenic acid, caffeic acid and ellagic acid. Plus, an abundance of flavonoids such as isorhamnetin, kaempferol, quercetin, epicatechin, catechin and procyanidin.
The main bioactive ingredient of interest in tart cherry is anthocyanin - the chemical responsible for the deep red pigmentation of cherries. (7)
Montmorency tart cherry is packed with anti-inflammatory anthocyanins that support health and performance, thus being an effective natural sleep aid.
Cherries contain a significantly greater amount of anthocyanin compared to other fruits and can be eaten as a whole fruit, juice or powdered supplement form.
Tart cherry juice concentrate is another popular form, often diluted for consumption and valued for its potent antioxidant properties, anti-inflammatory compounds, and sleep-enhancing benefits.
Tart Cherries for a Better Night's Sleep
Research has shown that consuming tart cherry juice may boost melatonin levels, which may lead to improved sleep duration, better sleep quality and sleep efficiency.
Let's talk a little more about the importance of melatonin...
As a serotonin derived chemical, melatonin is heavily involved in modulating sleep by regulating sleep-wake cycles. Melatonin helps the body transition from wakefulness to sleep, supporting the natural sleep-wake cycle. Supporting a healthy body clock.
A key regulator of sleep quality is light exposure. If you’ve ever tried to grab a midday nap in a brightly lit room, you’ll know how hard it is. That’s because when light hits the retina in your eye, it stimulates an area of the brain called the hypothalamus - making you feel awake.
Melatonin is a natural hormone – sometimes called the ‘darkness hormone’ - produced mainly by the pineal gland located in the epithalamus region of the brain. The body produces melatonin naturally, and this process is essential for regulating sleep cycles.
During the day, your pineal gland creates low levels of melatonin, letting you get on with your day-to-day activities. But as nightfall approaches, the gland reacts to the change in the light-dark cycle and kicks into gear, pumping out a huge dose of melatonin into your bloodstream. (8, 9)
New research shows that blocking melatonin receptors such as MT1 leads to wakefulness, but triggering MT1 results in a deep sleep. Scientists theorise this knowledge may help tackle insomnia symptoms and potential sleep disorders. (10)
So if you’re the kind of person who watches late night TV with the lights on, you’re undoubtedly messing with your sleep cycle. Same if you’re on a laptop, tablet or phone too. They also emit blue light which inhibits melatonin production.
Causing potential sleep issues such as poor sleep duration and disrupted sleep patterns no matter your good sleep hygiene otherwise. (11)
Late night light blocks the production of melatonin and leaves you feeling wide awake
Typically, melatonin supplements are taken by those suffering from sleep-related disorders such as insomnia, delayed sleep phase syndrome and ADHD.
But increasingly, people are looking to melatonin to support their own sleep requirements and gain sleep benefits. From elite athletes to busy adults, who might work unusual hours or just have hectic schedules.
Research from PLOS Medicine in 2018 supported the use of melatonin for sleep quality due to its beneficial effects on subjective sleep measures. During the double-blind and randomized clinical trial, adults suffering from delayed sleep-wake phase disorder were given either 0.5 mg of fast-acting melatonin or a placebo each night for a week.
Results showed that improvements in sleep quality were related to lower sleep disturbance and sleep-promoting effects. (12)
Of course, one of the common complaints about synthetic melatonin supplements is that they cause grogginess or drowsiness the next day. Which is why some people may prefer a more natural option...
Montmorency Tart Cherry and Sleep Research
Nearly 20 years ago, a small pilot study focusing on male college students measured the impact of tart cherry supplementation on muscle damage.
The results demonstrated that tart cherry helped with muscle pain and strength loss, but the trial also showed something else - that tart cherry could potentially improve sleep. (13)
Since that study, many more researchers have investigated the link between tart cherry, melatonin and its potential as an effective natural sleep aid.
Studies have shown that consuming tart cherry before bed can potentially influence baseline urinary melatonin levels, sleep efficiency and total sleep time. (14)
Tart cherry has a measurable effect on exogenous melatonin production, helping to promote undisturbed sleep
In one trial of older people suffering with insomnia, participants were either administered 8 oz of Montmorency tart cherry or a placebo for a fortnight.
The tart cherry group subsequently showed significantly elevated melatonin levels and positive effects on sleep patterns, including increased sleep time by nearly 90 minutes on average compared to the placebo group.
The tart cherry group also experienced improvements in the time it took to fall asleep and reductions in insomnia symptoms, as measured by tools like the Insomnia Severity Index. (15)
Similarly, another study demonstrated that a 480ml daily dose of cherry juice resulted in better sleep time and efficiency (% of time spent asleep when in bed).
It also cited reduced indicators of inflammatory and more tryptophan availability, with which to make more melatonin. Measured by the Pittsburgh Sleep Quality Index. (16)
While these studies show promising sleep benefits and may potentially improve sleep quality, more research is welcome.
The Performance Benefits of Tart Cherry for Athletes
Tart cherry research is on the rise when it comes to assessing its impact on physical performance too. More and more scientists are realizing that as a superfood, the deep red juice and flesh of the fruit may benefit blood flow, muscle regeneration and immune health.
As a result, tart cherry is fast becoming the go-to supplement for serious athletes wanting to take their fitness and recovery to the next level - it can help you sleep your way to optimal athletic performance.
Athletes often suffer from muscle soreness associated with high volumes of training, as well as grueling competition.
Reducing inflammation is a crucial factor in supporting muscle recovery and athletic performance. Several studies have shown that Montmorency cherries may reduce oxidative damage caused by strength training, as well as the inflammatory response after high-intensity endurance exercise. (17, 18)
Montmorency Cherries for Strength Recovery
Montmorency tart cherries have gained a reputation among athletes and fitness enthusiasts for their potential ability to support strength recovery after intense workouts.
Studies have shown that drinking tart cherry concentrate or taking tart cherry extract capsules has been shown to help reduce muscle pain and muscle soreness, bringing improved muscle recovery. Making it easier to bounce back after challenging training sessions. (19)
The secret lies in the powerful anti-inflammatory compounds found in Montmorency tart cherries, particularly anthocyanins, which work to minimize muscle damage and speed up recovery time.
In addition to their anti-inflammatory effects, the antioxidant properties of tart cherries help protect muscle tissue from oxidative stress caused by strenuous exercise.
This means that adding tart cherry juice or a tart cherry supplement to your post-workout routine may help your body recover faster and more efficiently.
Whether you prefer to drink tart cherry juice, enjoy whole tart cherries, or opt for tart cherry capsules, incorporating Montmorency tart cherries into your fitness regimen is a natural and effective way to potentially reduce muscle soreness and get back to your workouts feeling stronger.
A recently published literature review suggested that athletes should include tart cherry into their supplement regime as it promotes strength recovery while decreasing inflammation-led reductions in performance. (20)
It can be taken on a daily basis but becomes even more important during periods of high training intensity or volume where muscle damage is caused.
Like other supplements, athletes should use a loading phase when using Montmorency tart cherry for muscle recovery.
Tart cherry extract is also available in pill form, offering a convenient option for those who prefer not to drink tart cherry juice. Dosing once or twice per day for four to five days in the lead up to competition or hard training.
Other Health Benefits of Tart Cherry
The health benefits of tart cherry juice and tart cherries extend far beyond just sleep and recovery.
These vibrant fruits are packed with antioxidants, including anthocyanins, which are known for their potent anti-inflammatory properties. Drinking tart cherry juice or taking tart cherry extract capsules can help reduce inflammation throughout the body, supporting overall health and wellness.
A 2018 systematic review of the health benefits of tart cherries showed potential benefits for:
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Tackling oxidative stress
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Muscle soreness caused by exercise
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Inflammation
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Systolic blood pressure
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Enhanced Sleep Quality. (21)
In addition, eating tart cherries or consuming tart cherry juice concentrate may:
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Help ease stiff joints and joint discomfort (22)
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Support the immune system (23)
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Offer support for memory in people experiencing age-related cognitive decline. More research is welcome on this. (24)
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Reduce risk factors associated with heart or cardiovascular disease. (25)
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Potentially support cognitive function and abilities in older adults. Again, more research is advised on this. (26)
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Help reduce LDL Cholesterol (the 'bad' cholesterol) (27)
Late night light blocks the production of melatonin and leaves you feeling wide awake
Best Sleep Supplement with Tart Cherry
Performance Lab Sleep is designed to be an effective and natural sleep supplement. It includes Montmorency tart cherries to supply low-dose melatonin, plus tryptophan to increase your natural melatonin levels further.
These are supported by lemon balm for relaxation and magnesium, which helps to relax muscles ahead of sleep.
It's a super clean formula, free of additives, soy, GMO, non-irradiated, and vegan-friendly.
Potential Side Effects and Interactions
While tart cherry juice concentrate and tart cherry extract capsules are generally safe for most people, it’s important to be aware of potential side effects and interactions.
Drinking too much tart cherry juice can sometimes lead to an upset stomach, especially for those with sensitive digestive systems.
Additionally, some tart cherry juices have added sugar, too much sugar or can be high in natural sugars, so individuals with diabetes or those watching their sugar intake should consume it in moderation to avoid unwanted spikes in blood sugar.
Tart cherry extract capsules and tart cherry juice may also interact with certain prescription medications, such as blood thinners or medications for sleep and anxiety.
If you are taking any prescription medication, it’s best to consult with a healthcare professional before adding tart cherry juice or tart cherry extract capsules to your routine.
People with allergies to cherries or a history of kidney stones should also seek medical supervision before consuming tart cherry products. (28)
As with any dietary supplement, moderation is key. By being mindful of potential side effects and interactions, you can safely enjoy the many health benefits that tart cherry juice and tart cherry extract capsules may have to offer.
Takeaway...
Sleep is an essential component of physical health, performance and psychological well-being.
Without it we simply don’t function properly.
If it wasn’t so important, we would’ve evolved out of it by now. Anything that left prehistoric man so vulnerable to predators and the elements for such a big chunk of the day must have some pretty solid logic behind it, right?
If you’re not getting enough, your performance will suffer. And if you’re pushing your body hard in the gym or on the track, you could be risking illness or injury.
Montmorency tart cherry has been clinically shown to potentially support muscle recovery and improve sleep quality.
Popping your cherry in supplement form may help you get the restorative sleep you need to train and compete at your maximum.
