Insights & Discussion
There is evidence to support significant improvements to total sleep time and sleep efficiency with the ingestion of tart cherries.
We identified a total of 277 unique records, from which 8 studies of low-moderate methodological quality were included in the systematic review. Meta-analysis of subjectively recalled sleep efficiency (SE) and total sleep time (TST) were not significant. Objective SE, however, was significantly higher in the cherry cohort when compared to placebo with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). There was low associated heterogeneity (I2 = 0%). Objective TST was significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01). There was high associated heterogeneity (I2 = 81.5%).
Discover Related Insights
High prevalence of insomnia, anxiety, and depression among perimenopausal women, emphasizing the importance of exploring acupuncture as a potential green therapy for effectively addressing these interconnected issues.
2022 Medicine Can acupuncture improve sleep quality and anxiety among women during perimenopause? Ping Y, Liang C, Fan X, Zhang L, Ying D, Wang Z
Systematic Review Anxiety Menopause Sleep
This passage discusses the prevalence of insomnia among perimenopausal women, its association with anxiety and depression, and the potential of acupuncture as a green therapy for treating these issues. The passage outlines the objectives and methods of a systematic review aiming to evaluate the efficacy of acupuncture in improving sleep quality and alleviating anxiety and depression in perimenopausal women, highlighting the need for safer alternatives to conventional medications and the significance of such a study.
Chamomile has demonstrative positive effects on generalized anxiety disorders and sleep quality, but exhibits minimal impact on state anxiety and insomnia.
2019 Phytotherapy Research Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta‐analysis of randomized trials and quasi‐randomized trials Hieu TH, Dibas M, Surya Dila KA, Sherif NA, Hashmi MU, Mahmoud M, et al.
Meta-Analysis Anxiety Chamomile Sleep
The methodology of this study involved rigorous systematic review and meta-analysis across multiple databases, including PubMed, Science Direct, Cochrane Central, and Scopus. The aim was to determine the efficacy and safety of chamomile for managing state anxiety, generalized anxiety disorders, sleep quality and insomnia in humans. Relevant randomized control trials were retrieved, yielding a total of 12 trials used for this study. Statistical analyses were performed with the meta package of R statistical software version 3.4.3 and RevMan version 5.3.
The results indicated that chamomile had a significant positive effect on generalized anxiety disorders (GAD) and improved sleep quality. Improvements in GAD were observed after 2 and 4 weeks of chamomile treatment. However, no significant effects were noted in the treatment of state anxiety or insomnia. Mild adverse events were reported in three trials. In conclusion, chamomile was determined to be effective and safe for treating GAD and improving sleep quality, but showed less impact on state anxiety and insomnia.
Kiwifruit consumption before bedtime significantly improves sleep quality and daytime function in individuals with chronic insomnia in comparison to pear consumption.
2017 Sleep and Biological Rhythms The effects of kiwi fruit consumption in students with chronic insomnia symptoms: a randomized controlled trial Nødtvedt O, Hansen AL, Bjorvatn B, Pallesen S
Randomised Controlled Trial Kiwifruit Sleep
In the methodology of this study, participants with chronic insomnia symptoms were randomly assigned to consume either 130g of kiwi or pear an hour prior to bedtime daily for a period of 4 weeks. This followed a baseline assessment period of one week. Various outcome measures such as sleep diaries, actigraphy, and several questionnaires were used to evaluate the effects of this dietary change.
The results showed a distinct improvement in sleep quality and daytime functionality in participants who consumed kiwi, as reported in the sleep diaries. However, the objective measures such as actigraphy and certain questionnaires did not show any significant changes. Hence, the research indicates that kiwi might have properties that enhance sleep, especially in people dealing with chronic insomnia.
Consumption of tart cherry juice can increase exogenous melatonin that is beneficial in improving sleep duration and quality and might be of benefit in managing disturbed sleep.
2011 European Journal of Nutrition Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J
Randomised Controlled Trial Cherry Melatonin Sleep
Total melatonin content was significantly elevated (P < 0.05) in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency total (P < 0.05) with cherry juice supplementation. Although there was no difference in timing of the melatonin circardian rhythm, there was a trend to a higher mesor and amplitude.
Tart cherry juice blend yielded modest improvements in sleep for older adults with insomnia, exhibiting effects similar to or better than natural products like valerian and melatonin.
2010 Journal of Medicinal Food Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study Pigeon WR, Carr M, Gorman C, Perlis ML
Randomised Controlled Trial Cherry Melatonin
In the pilot study, 15 older adults who were suffering from chronic insomnia but were otherwise healthy participated in a randomized, double-blind, crossover design. The study lasted for 6 weeks, with each participant receiving both the proprietary tart cherry juice blend and a placebo for 2 weeks with a 2-week washout period between the two treatments. Sleep continuity and insomnia severity were evaluated by analyzing 2-week mean values derived from daily sleep diaries and the Insomnia Severity Index respectively.
The tart cherry juice blend was found to bring significant improvements in all assessed sleep variables before and after treatment. These improvements were particularly noticed in reducing insomnia severity, specifically the minutes awake after sleep onset, compared to placebo. Sleep latency, total sleep time, or sleep efficiency didn't show any notable improvements compared to placebo. The benefits of the tart cherry juice on sleep for older adults with insomnia were in the range of effect sizes seen in studies using valerian or melatonin, which are the most commonly studied natural products for insomnia. But these effects were considerably less than evidence-based insomnia treatments such as hypnotic agents and cognitive-behavioral therapies.
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