In the endless quest for better sleep, many are turning to unconventional options, such as mouth taping that has been trending on social media for months, and hotel rooms designed for the ideal sleep experience. looking at how.
Now, TikTok users have moved on to “sleepy girl mocktails,” claiming it’s the magic pill for a good night’s rest.
dubbing”sleepy girl mocktailsapp has over 124 million views of trending bedtime drinks.
Composed of magnesium, prebiotic soda, and key ingredient tart cherry juice, this formula first blew up when wellness influencer Gracie Norton said it gave her the best sleep of her life.
Tart cherry juice is often claimed to have a positive effect on sleep, but how true are those claims?
CNBC Make It spoke with Azizi Seixas, an expert in sleep and circadian science at the University of Miami Miller School of Medicine, to help decipher the facts from the fiction about the effectiveness of tart cherry juice as a sleep aid. .
In fact, “It’s very complicated, but we keep it very simple,” says Seixas. “There is evidence that it is, but it is not a one-size-fits-all approach.”
Tart cherry juice has many health benefits, sleep being one of them. That’s because it contains tryptophan, an amino acid that can stimulate the production of melatonin, which induces sleep, says Seixas.
Many of us who suffer from sleep deprivation do not [it] Insufficient melatonin production is mainly caused by various lifestyle barriers such as stress. [and] I have a bad appetite.
Ajiji Seishas
Sleep and circadian science expert at the University of Miami Miller College of Medicine
But that’s not the only reason tart cherry juice has a positive impact on sleep.
- Weight loss: “People with a more average BMI usually have trouble sleeping,” says Seixas. People with higher than average BMI are more likely to develop breathing problems that can lead to sleep apnea.
- Exercise recovery: He points out that exercise can help induce sleep, and that less sore muscles are more likely to help you sleep better.
- Stress relief: “Several studies have shown that emotional distress, having a very stressful day, or experiencing a very stressful event just before bedtime can make it difficult to fall asleep. has been shown to have potential. [and] You can even sleep,” says Seixas.
- Hydration: He points out that hydration is “essential for a good night’s sleep.”
Tart cherry juice improves sleep only if you’re deficient in natural melatonin
If the question is “who should drink tart cherry juice for sleep”, it should be someone who cannot produce enough melatonin, which is not the case for most people dealing with sleep problems. .
“Many of us who suffer from sleep deprivation do not [it] Insufficient melatonin production is mainly caused by various lifestyle barriers such as stress. [and] “I eat badly,” he says.
In general, our bodies produce the required amount of melatonin. [melatonin]. The usual, [it] It should be no more than 3 milligrams. ”
Unless you’re one of the few people who can’t produce enough melatonin naturally, drinking tart cherry juice before bed won’t help you sleep better.
Risamuk | In Stock | Getty Images
Drinking tart cherry juice for sleep has its downsides
Keep in mind that tart cherry juice is high in sugar, so drinking it right before bed can have the opposite effect on your sleep, says Seixas.
For prediabetes or diabetics, it “can cause blood sugar levels to rise significantly,” which can interfere with a night’s sleep and affect health.
To avoid this, Seixas says you should aim to drink tart cherry juice at least two hours before bed.
“Any glucose spike that occurs [time] It allows the body to produce levels of insulin to keep blood sugar from spiking, ensuring that blood sugar levels normalize by bedtime,” he adds.
Sour cherry juice can also be very acidic and can “affect tooth enamel”, which can adversely affect people with acid reflux or those who are at risk of developing acid reflux. There is, says Seixas.
With all that in mind, Seixas’ main concerns are: “People don’t try to address and deal with the cause of their insomnia. [and] The sleep deprivation they experience. And they might try using this quick fix for tart cherry juice. ”
“It may be useful, but it shouldn’t be seen as a major long-term solution,” he says.
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