La cerise, un remède naturel contre l'insomnie ?! - Neary
La cerise, un remède naturel contre l'insomnie ?! - Neary

Cherry, a natural remedy for insomnia?!

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Jan 25, 2025Charles Piedboeuf0 comments

Cherries, Natural Sleep Aids: How a Cherry Snack Can Reduce Insomnia

Insomnia is a problem affecting millions of people around the world today. Between stress, screen time, and hectic lifestyles, getting quality sleep can be a real challenge. While many medications are available to combat insomnia, more and more people are turning to natural solutions.

Among these, cherries, and more specifically sour cherries, offer an interesting option for those looking for restful sleep without resorting to chemicals.

In this article, we'll explore how cherries can benefit sleep, the scientific properties that make them a natural sleep aid, and tips for incorporating them into your daily diet.


What is melatonin and why is it crucial for sleep?

Before discussing the specific effects of cherries, it's essential to understand the role of melatonin in sleep. Melatonin is a hormone naturally produced by the pineal gland, located in the brain.

It's often referred to as the "sleep hormone" because it regulates our sleep-wake cycle. Melatonin secretion increases with darkness, preparing the body for rest. A healthy level of melatonin in the blood promotes sleep onset and improves sleep quality.

However, many factors in our current lifestyle, such as prolonged exposure to artificial light (especially blue light from screens), stress, and diet, can reduce melatonin production. This can lead to sleep disorders, such as insomnia. This is where cherries come in.


Cherries: a fruit rich in natural melatonin

Cherries, especially sour varieties like morello cherries and Montmorency cherries, naturally contain melatonin. Eating these cherries can increase blood melatonin levels, making it easier to fall asleep. Studies have shown that sour cherries can increase total sleep time and improve sleep quality, especially in people who have difficulty falling or staying asleep.

Scientific studies on cherries and sleep

Several studies have explored the effects of cherries on sleep. Research conducted by the University of Pennsylvania and the University of Rochester found that drinking tart cherry juice twice a day for two weeks increased sleep time by about 84 minutes per night.

Another study published in the European Journal of Nutrition showed that consuming Montmorency cherries increased melatonin levels and improved sleep quality and duration in healthy adults.

These studies suggest that cherries may be a valuable natural alternative to sleeping pills and other medications for people with mild sleep disturbances.


Other benefits of cherries for the body and mind

In addition to their melatonin content, cherries have other benefits that can contribute to quality sleep. For example:

  1. Rich in antioxidants : Cherries contain anthocyanins, powerful antioxidants that reduce inflammation and can help calm the body before bed.

  2. Source of potassium : Potassium is essential for relaxing muscles and regulating blood pressure, which can promote a relaxed state conducive to sleep.

  3. Reduces oxidative stress : Thanks to their antioxidants, cherries help combat oxidative stress, which is often linked to sleep disturbances. By reducing oxidative stress, cherries help maintain hormonal balance, which is conducive to sleep.

These combined benefits make cherries an ideal evening snack, not only helping you fall asleep more easily, but also improving overall health.


How to incorporate cherries into your routine for better sleep?

Here are some practical tips to include cherries in your daily diet effectively.

  1. Consume sour cherry juice : Tart cherry juice is a convenient option because it contains a high concentration of melatonin and nutrients. Try drinking a small glass (120 ml) in the morning and another in the evening to maximize the effects.

  2. Eat fresh or dried cherries : If they're in season, fresh cherries can be eaten directly. Otherwise, dried cherries (without added sugar) are also a good alternative, rich in melatonin and easy to incorporate into meals.

  3. Add cherries to your snacks : Cherries can be added to plain yogurt or oatmeal for a nutrient-dense snack. This can be a delicious and soothing way to prepare your body for a restful night.

  4. Cherry melatonin supplements : If you have trouble finding fresh cherries or juice, some cherry extract supplements may also be beneficial. Always consult a healthcare professional before starting any supplement.


Other tips to improve sleep naturally

While cherries can help, they are only one part of a sleep-friendly lifestyle.

Here are some additional tips:

  1. Limit exposure to blue light : Avoid computer, phone, or television screens at least one hour before bedtime.

  2. Create a sleep routine : Adopt a regular bedtime routine by going to bed and getting up at the same time every day, even on weekends.

  3. Avoid stimulants in the evening : Limit caffeine, tea, and alcohol consumption late in the day, as they can disrupt sleep.

  4. Practice meditation or yoga : These practices help reduce stress and relax the body, setting the stage for a better night's sleep.


Conclusion

For those suffering from mild insomnia or looking for natural ways to improve their sleep, cherries, and especially sour cherries, are an accessible, tasty, and effective option.

By incorporating these fruits into your diet, you may not only sleep better, but also enjoy other health benefits thanks to their antioxidant and anti-inflammatory properties.

So, why not try eating a small serving of cherries before bed?

Over time, this simple ritual could transform your nights and, by extension, your quality of life.

Try it and discover for yourself the power of these little red fruits!

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