Overview

In this age of social media emphasising self-care, a drink made with cherry juice to help a good night’s sleep called the “sleepy girl mocktail” has gone viral on different platforms. There has been an increasing popularity of the health benefits of consuming cherry juice to improve sleep. 

Back in 2010, researchers at Northumbria University studied and discovered the excellent health benefits of Montmorency tart cherries in aiding muscle function recovery in marathon runners.¹ This research has since led to subsequent work unveiling the numerous health benefits of drinking tart cherry juice. There has also been a growing interest in scientific research to study cherry juice's healing neutraceutical properties, leading to various health benefits. 

Wondering what this special mocktail with a fancy name claiming to have numerous health benefits is? Let’s break down the health benefits of cherry juice and how you can easily make it at home. 

Properties and health benefits of cherry juice

1. Anti-inflammatory properties

Cherry juice, the tart variety, in particular, has clinically proven anti-inflammatory properties. In a placebo-controlled clinical study, it was concluded that tart cherry juice could help in lowering the average c-reactive protein (CRP) levels in the plasma, which is a common marker for inflammation and is released into the bloodstream by the liver in case of inflammation or infection in the body.² 

2. Antioxidant properties

Tart cherry juice has the proven capability to increase the plasma levels of 8-oxo guanine glycosylase activity, leading to an improved DNA repair mechanism to counteract 8-oxo guanine, which is a common lesion on the DNA caused by reactive oxygen species and is associated with carcinogenesis and neurodegeneration.² This finding concludes that tart cherry juice is an excellent source of antioxidants that can protect your cells from free-radical activity. 

The anti-inflammatory and antioxidant activities of tart cherry juice make it highly beneficial in lowering systolic blood pressure and low-density lipoprotein (LDL) cholesterol, hence reducing the risk of cardiovascular diseases in older adults.² It is worth noting that although both sweet and tart cherries exhibit anti-inflammatory and antioxidant activities, the tart or sour variety of cherries was found to have a higher anthocyanin content than sweet cherries or any other fruits.³ Anthocyanins are a type of flavonoid belonging to phenolic compounds. They are highly beneficial for health due to their anti-inflammatory, anticancer, antioxidant, antidiabetic and heart and brain health-benefiting properties.⁴ Major applications of cherry juice that are studied extensively include its ability to aid better sleep quality and post-exercise recovery and pain relief in athletes. 

3. Sleep aid

Cherry juice is excellent in aiding a faster and improved sleep quality, explaining the science behind the “sleepy girl mocktail”. A placebo-controlled study was carried out that studied the benefits of tart cherry juice in enhancing overall sleep quality in older adults. It was concluded that tart cherry juice significantly improved sleep quality in study candidates, including reduced insomnia and improved sleep continuity and efficiency.³ The sleep-enhancing properties of cherry juice are due to its tendency to elevate Melatonin levels in the body, which promotes enhanced sleep quality. Moreover, the high anthocyanin content in cherry juice leads to a notable reduction in inflammation, helping your body relax and get a more restful sleep. 

Henceforth, next time you want to start trying out remedies to combat insomnia or improve your sleep quality in general, you might want to start with drinking cherry juice (particularly tart cherry) one to two hours before bedtime. 

4. Potential benefits for exercise recovery and pain relief

Another benefit of cherry juice that has gotten attention is its potential to relieve pain and promote a faster recovery in athletes. This therapeutic benefit is also due to its anti-inflammatory and antioxidant capabilities, which have been evaluated in various clinical research studies. Athletes typically use traditional anti-inflammatory drugs and painkillers to reduce muscle inflammation during competitions and maintain a high quality of endurance and performance. Supplementing with tart cherry juice has proven to reduce oxidative stress and inflammation markers in athletes' blood after both strength and endurance exercises, making it highly beneficial for faster and improved recovery to return to competitions.⁵ 

A randomised controlled clinical trial was carried out to study the effectiveness of tart cherry juice in reducing muscle cramps during running and concluded the successful reduction in post-run muscle pain in candidates who consumed tart cherry juice for 7 days before and during an arduous running event requiring prominent endurance.⁶ Tart cherry juice is also beneficial in combating arthritis and fibromyalgia.⁶  Cherry juice is also an excellent natural ingredient to minimise loss of strength in athletes after strenuous exercise, indicating its effect in reducing muscle damage and aiding faster recovery.⁷ 

Nutritional profile of cherries

How to make cherry juice at home

Tips for storing and serving cherry juice

Fresh cherry juice is better consumed immediately to reap its maximum health benefits and any leftovers must be refrigerated right away in a closed airtight bottle and consumed within 3-5 days. It can also be frozen in zip-lock bags or ice cube trays for up to 6 months.  As for store-bought cherry juice concentrate, it can be refrigerated for up to 6-12 months depending on the packaging information. This is due to the sugar content acting as a preservative, increasing its shelf life. It can also be frozen according to the information on the packaging.  

Research suggests that it is advised to avoid drinking cherry juice daily and that its consumption should be limited to around 8-16 ounces a few times a week. This beverage should also be ingested an hour or two before bed when your body naturally produces more Melatonin to enhance timely and restful sleep. 

Mixing tart cherry juice with other sweeter juices, such as apple juice, is a suggested way to serve it to cut out the sourness and make it easier to consume. The viral “sleepy girl mocktail” can be made by mixing tart cherry juice with magnesium or melatonin powder topped with sparkling water or prebiotic soda. Although there are various serving suggestions, it is always a good idea to consult with your healthcare practitioner to confirm the dose and frequency at which you can safely consume this beverage. 

Precautions and considerations

Cherry juice is high in natural sugar content and must be consumed in moderation or after consultation with a physician by people with diabetes. Interaction with medications such as blood thinners is also a concern due to the melatonin content, which can increase the risk of bleeding. Therefore, people on such medications must address this with their physician before incorporating cherry juice into their routine. 

Tart cherries are also a good source of potassium and, therefore, must be taken in moderation by people on medication that can interfere with serum potassium levels, such as blood pressure medications and nonsteroidal anti-inflammatory drugs such as Ibuprofen. 

Moreover, cherry juice must be avoided by people who are already on prescription medications or other over-the-counter (OTC) drugs to induce sleep due to the risk of elevated sedating effects. 

FAQs

Is cherry juice beneficial for health? 

Yes, cherry juice offers various health benefits. It contains antioxidants and anti-inflammatory compounds that may help reduce inflammation, alleviate pain, improve sleep quality, and aid exercise recovery.

What type of cherries should I use to make cherry juice?

Both sweet and tart cherries can be used to make cherry juice. Sweet cherries like Bing or Rainier provide a sweeter flavour, while tart cherries like Montmorency are known for their higher antioxidant content.

How can I make cherry juice at home?

Start by washing and pitting fresh cherries. Then, blend or juice the cherries using a blender or juicer. Strain the juice to remove any pulp if desired, and sweeten to taste with honey or sugar if preferred.

How should I store homemade cherry juice?

Homemade cherry juice should be stored in a clean, airtight container in the refrigerator. It's best consumed within a few days to maintain freshness. Alternatively, you can freeze the juice in ice cube trays for longer-term storage.

Are there any precautions I should take when consuming cherry juice?

While cherry juice is generally safe for most people, individuals with cherry allergies should avoid consuming it. Additionally, cherry juice may interact with certain medications, particularly blood thinners, so it's advisable to consult a healthcare professional before consuming it regularly. Moderation in consumption is also recommended due to its natural sugar content.

Summary

Cherry juice, especially the tart or sour variety, is rich in phenolic compounds such as anthocyanins, contributing to its anti-inflammatory and antioxidant capabilities. These properties make cherry juice an excellent nutraceutical ingredient that can promote better sleep quality, faster post-exercise recovery, pain relief, stress and anxiety control, and reduce the risk of cardiovascular diseases and health.