How to sleep: Drink cherry moon milk before bed to aid quality sleep

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Sleep is important for overall health as it boosts immunity, improves mental wellbeing, can ward off heart disease and increase fertility. Lack of sleep can increase the risk of serious medical conditions such as obesity, heart disease and diabetes. But poor sleep, stress and changing daylight hours can reap havoc on your bedtime routine. Alongside having a warm bath and doing relaxing exercises such as yoga, having a mug of cherry pink moon milk before bed could help you get your much-needed rest.

Cherry pink moon milk is simply tart cherry juice added to warm milk.

Cherries are one of the few foods that naturally contain melatonin, an essential amino acid that helps boost the body’s serotonin levels.

Seratonin plays a crucial role in a person’s sleep cycle.

As well as decreasing inflammation it can help improve mood and anxiety levels.

Alongside melatonin, tart cherry juice contains tryptophan, which also helps create serotonin.

Researchers of one study found drinking Montmorency tart cherry juice twice a day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia.

Milk is often recommended as a drink to have before bed because it also contains tryptophan.

Sore muscles keeping you awake at night could be another reason to reach for cherry pink moon milk.

One study titled ‘Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage’ showed tart cherries can decrease muscle damage and prevent strength loss.

As part of the trial, seven older adults with insomnia (average age 68) drank eight ounces of Montmorency tart cherry juice twice daily for two weeks.

This was then followed by a two-week washout period, then a two-week period when another beverage was consumed.

Co-author Frank L. Greenway, MD, director of the outpatient research clinic at the Pennington Biomedical Research Center at Louisiana State University, and his colleagues then studied their slumber in a controlled setting, using overnight polysomnography to evaluate sleep efficiency, such as sleep onset and duration.

The researchers found those who drank the Montmorency tart cherry juice in the morning and at night were able to sleep more than an hour longer each night compared to the placebo and their sleep tended to be more efficient.

Another ingredient you could consider adding to your milk to help you get to sleep is turmeric

From fighting inflammation to supplying antioxidants, the popular Ayuverdic medicinal spice is widely used to aid sleep quality.

Initial studies in mice have found turmeric can protect against oxidative damage and sleep deprivation, as well as lower anxiety levels.

For those with chronic conditions, it’s anti-inflammatory properties may also prove useful.



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