While Bing cherries, like all cherries, contain small amounts of melatonin, their impact on sleep is far less pronounced than that of tart cherries. The popular notion of cherries as a powerful sleep aid is largely based on research conducted on tart varieties, which are packed with much higher concentrations of the sleep-regulating hormone. This distinction is critical for those looking to use diet to improve their sleep hygiene.
The Role of Melatonin in Your Sleep
Melatonin is a hormone produced naturally by your brain's pineal gland that helps regulate your circadian rhythm, or sleep-wake cycle. As darkness falls, melatonin production increases, signaling to your body that it's time to prepare for sleep. Factors like light exposure, especially from screens, and certain health conditions can disrupt this process. Introducing foods rich in natural melatonin can help support and regulate this cycle, but the amount of melatonin varies greatly between cherry types.
Bing Cherries vs. Montmorency (Tart) Cherries: The Sleep Science
Research consistently shows that tart cherries, such as the Montmorency variety, are the powerhouse when it comes to sleep benefits. The sweet Bing cherry is a source of melatonin, but you would need to consume a very large quantity to achieve a comparable effect to a smaller serving of tart cherries. The concentration of sleep-inducing compounds is the key difference.
- Melatonin content: Montmorency tart cherries have been found to contain significantly higher levels of naturally occurring melatonin than sweet cherries like Bings. This higher concentration is why they are so often featured in sleep-focused studies and supplements.
- Tryptophan and antioxidants: Tart cherries also contain other compounds that aid sleep. For example, they have higher levels of tryptophan, an amino acid that the body uses to produce serotonin and more melatonin. Additionally, their high antioxidant content, including anthocyanins, helps reduce inflammation and oxidative stress, which can indirectly contribute to better sleep quality.
- Required serving size: To get a potentially effective dose of melatonin from Bing cherries, you would need to eat a very large amount, potentially over 100 cherries. This is not practical for most people and could lead to unwanted digestive issues. In contrast, studies on tart cherries often use concentrated juice, which provides the equivalent of many cherries in a single serving.
Ways to Incorporate Cherries for Sleep
For those who prefer a natural approach, incorporating tart cherries into your evening routine is the most effective strategy. While eating a handful of fresh Bing cherries won't hurt, it's unlikely to have a noticeable impact on sleep compared to these alternatives:
- Tart Cherry Juice: Concentrated juice is one of the most effective ways to consume a potent dose of cherry-derived melatonin and other beneficial compounds. Look for a 100% pure, unsweetened tart cherry juice and consume a serving about an hour before bed. Studies have shown this can increase sleep time and efficiency.
- Dried or Frozen Tart Cherries: If you prefer whole fruit, dried or frozen tart cherries are an excellent option. They can be added to a warm bowl of oatmeal, mixed into a smoothie, or simply enjoyed as a snack. Their concentrated form provides more of the active compounds compared to an equal volume of fresh, sweet cherries.
- Cherry Supplements: For a more standardized and potent dose, cherry extract supplements are available. These can deliver a high concentration of the beneficial compounds without the sugar content of juice. Always consult a healthcare professional before starting any new supplement regimen.
Comparison Table: Bing vs. Tart Cherries for Sleep
| Feature | Bing Cherries (Sweet) | Montmorency Cherries (Tart) |
|---|---|---|
| Melatonin Content | Present, but in very low concentrations. | Significantly higher concentration; the focus of most sleep studies. |
| Taste Profile | Sweet and juicy. | Sour and intense, often consumed as juice or concentrate. |
| Tryptophan Levels | Lower concentration. | Higher concentration, aiding the body's melatonin production. |
| Practical Serving for Sleep | Impractically high number of cherries needed for a notable effect. | Small, concentrated servings (juice or extract) are effective. |
| Antioxidants | Contains antioxidants, but generally lower in sleep-related anthocyanins. | High in anthocyanins, which have anti-inflammatory benefits that support sleep. |
Conclusion
While it is a misconception that Bing cherries are a strong sleep aid, the truth is more nuanced. They contain some of the right compounds, but in amounts too small to have a significant impact for most people. For those genuinely seeking to use cherries for better sleep, the evidence overwhelmingly points towards the use of tart cherries, particularly the Montmorency variety, and especially in concentrated forms like juice or extract. By understanding this key difference, consumers can make a more informed choice and effectively utilize this natural remedy to potentially improve their sleep quality and duration.
Can you eat cherries before bed?
Yes, eating cherries or drinking tart cherry juice about an hour before bedtime is a common recommendation to help promote sleep.
Are Bing cherries healthy?
Yes, Bing cherries are a healthy food, rich in antioxidants, vitamins, and fiber, but their primary health benefits do not revolve around promoting sleep.
How long does it take for cherries to make you sleepy?
The effects of cherries on sleep can vary by individual. Some people may notice a difference within a few days, while for others, it may take a week or two of consistent use to see results.
What are some other foods that make you sleepy?
Other foods known to aid sleep include nuts, oats, and kiwis, which also contain compounds that support melatonin production and relaxation.
Is tart cherry juice better than a melatonin supplement?
Tart cherry juice offers a lower, more natural dose of melatonin along with other beneficial compounds, making it a gentler option. Melatonin supplements provide a higher, more potent dose and may cause side effects in some individuals.
Should I consult a doctor before using cherries for sleep?
If you have chronic insomnia, other health conditions, or take blood-thinning medication, it is advisable to consult a doctor before using cherries or tart cherry juice as a sleep aid.
Can children have tart cherry juice for sleep?
There is no medical evidence supporting the use of tart cherry juice for sleep disturbances in children and it may pose dental and digestive risks due to high sugar content. It is best to consult a pediatrician.
