Berries are not only tasty but they are also incredibly healthy for us. Did you know that they can even help you get a better night's sleep? This article looks at the different types of berries that can aid sleep, how to incorporate them into your bedtime routine, and provides some recipes for relaxing berry juices. While "berry" is a term people use to describe any small fruit, the scientific definition is a fruit that comes from a single ovary of an individual flower. Cranberries, blueberries, and bananas are true berries, while raspberries, blackberries, and strawberries are not. Despite these differences, all berries offer a range of health benefits, including potential positive impacts on sleep.
A study in 2023 analyzed the dietary and sleep habits of over 29,000 adults. The results showed that participants who consumed berries were less likely to have less than 7 hours of sleep per night. Those who ate strawberries and blueberries were less likely to have short sleep, while those who consumed blackberries had fewer sleep difficulties.
Berries are packed with nutrients such as phytochemicals, fiber, vitamins, and minerals, which give them medicinal properties. Although there is limited research on the effects of specific types of berries on sleep quality, some berries have distinct nutrient profiles that offer slightly different health benefits. For example, strawberries provide high amounts of melatonin, a hormone that regulates our biological clock and induces sleep.
They are also an excellent source of vitamin C, which can prevent oxidative stress and support healthy sleep. Cherries contain melatonin, tryptophan, and serotonin, all of which are involved in the production of melatonin. A preliminary study showed that people with older age who drank tart cherry juice for two weeks had a significant improvement in insomnia complaints. Cranberries have potent antioxidant properties and are rich in vitamin E, which could improve sleep quality. Blueberries are rich in antioxidants and anti-inflammatory properties, and contain vitamin K, which has been linked to shorter sleep duration when levels are low. Incorporating berry juice into a pre-sleep routine might be worth trying if you find it relaxing and enjoyable. Here are some recipes to make at home:
1. Sleepy girl mocktail - mix tart cherry juice, soda water, and magnesium powder and drink it before bedtime. This drink has two ingredients thought to promote better sleep: magnesium and tart cherry juice.
2. Strawberry banana juice - blend fresh strawberries and ripe bananas with cold water or ice. Make it sweet with honey or sugar if desired. Strawberries contain melatonin and bananas are rich in magnesium, potassium, and tryptophan, which promote relaxation and better sleep.
3. Blueberry lavender juice - blend fresh or frozen blueberries with water and add a tablespoon of dried culinary lavender for added fragrance. Optionally, sweeten with sugar or honey and enhance the flavor with lemon juice. Blueberries are known to promote better sleep, while lavender has a calming effect on the mind and body.
It's a common belief that eating late at night can negatively impact your sleep. However, there are certain foods and drinks that can actually help promote better sleep if consumed before bedtime. Berries, for example, are a nutritious and low-calorie snack that are perfect for bedtime. Consuming a small serving of berries or a glass of juice (approximately 1/2 to 1 cup) an hour or two before bed can help you sleep more soundly. While most people can benefit from consuming berry juice before bed, there are some potential risks to consider.
For instance, some individuals may be allergic to certain types of berries, such as strawberries, raspberries, or blackberries, which could trigger an allergic reaction ranging from mild itching to more severe symptoms like difficulty breathing. Additionally, some commercially available berry juices can be high in sugar, which can lead to weight gain and an increased risk of developing type 2 diabetes.
Berries' high fiber content and natural sugars may also cause digestive discomfort, bloating, gas, and diarrhea in individuals with sensitive stomachs. Lastly, some berries like grapefruit can interact with certain medications by inhibiting enzymes in the liver that metabolize the drugs. This can lead to reduced effectiveness or side effects.
Therefore, it's always important to pay attention to your body's signals and suspend consumption if you experience any discomfort. If you're taking any medication, be sure to consult a doctor before incorporating berries into your diet. If you're looking to add more berries to your pre-sleep routine, try choosing the one you enjoy most and incorporating it as fresh, an extract, or a juice.
Some berries, such as cherries, strawberries, cranberries, and mulberries, are high in melatonin, a hormone that regulates sleep cycles. Tart cherry juice, in particular, contains tryptophan and melatonin, which can help induce sleep. Tryptophan is a precursor of serotonin, a neurotransmitter that regulates sleep and mood.
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