Evidence supporting the use of: Cherry
For the health condition: Insomnia

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Cherry, particularly tart cherry (Prunus cerasus), has scientific backing for its use in supporting sleep and alleviating mild insomnia. The primary mechanism is attributed to its natural content of melatonin, a hormone that regulates the sleep-wake cycle, and its antioxidants, such as anthocyanins. Several clinical studies have shown that consumption of tart cherry juice can improve sleep quality, increase total sleep time, and reduce the severity of insomnia in both healthy individuals and those with sleep disturbances.

A randomized controlled trial published in the European Journal of Nutrition (2012) demonstrated that adults who consumed tart cherry juice for seven days experienced significant increases in urinary melatonin levels and improved sleep efficiency compared to a placebo group. Another study in the Journal of Medicinal Food (2010) found that older adults with insomnia who drank tart cherry juice twice daily for two weeks reported modest reductions in insomnia severity.

While results are promising, the overall quality and size of studies are moderate, and research has mostly focused on tart cherry juice rather than whole cherries or other cherry products. Nevertheless, the use of cherry for insomnia is supported by a reasonable level of scientific evidence, especially when compared to many other botanical sleep aids. More large-scale, long-term studies would be beneficial to further clarify its efficacy and optimal dosing.

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alpha-terpineol
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amino acids
anamu
anemarrhena asphodeloides
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anise
apigenin
Aralia
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ashwagandha
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atractylone
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balsam
banyan
bayleaf
benegut perilla (proprietary)
betony
big quaking grass
black cumin
black seed
blackboard tree
blackthorn
Borassus aethiopum
borassus palm
brahmi
Bupleurum
cactus
calamus
calcium
Calea zacatechichi
California poppy
cannabidiol
cannabinol
Capitate Valerian
carry me seed
Carthamus
cassia bark
catnip
Centella asiatica
Centella triterpenes
chamomile
cherimoya
cherry
Chinese salvia root
Chinese silkvine
chrysanthemum
cinnamon
citron
Clary sage
Clerodendrum indicum
Clerodendrum trichotomum
Coptis chinensis
corktree
Corydalis
cowslip
Cyathula
Cymbopogon martini
David\'s milkberry
Doxylamine succinate
dragonhead
elephant\'s head
elk antler
Embelia
Erodium cicutarium
European Elder
fennel
Ficus religiosa
Ficus simplicissima
Flueggea suffruticosa
frankincense
fringed pink
GABA (gamma aminobutyric acid)
ganoderma
Gardenia jasminoides
Gelsemium
geraniol
giant blazingstar
Glycine
goji berry
gooseberry
gotu kola
Greek mountain tea
heartwood
Homalomena
honeybush
hops
Indian frankincense
jasmine
Jatamansi
Jatoba
jujube
jujubosides
kava
kavalactones
kiwi
kudzu
Kukicha
L-tryptophan
labrador tea
lactium casein decapeptide
Lactucarium
Lady of the Night
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lavender
lemon balm
Lesser speargrass
Lilium polyphyllum
lily
linalool
linden
Lindera
lingzhi
little ironweed
longan
loquat
Loranthus
lotus
lotus seed
lupulinum
Lycium
maca
Macaranga indica
mace
magnesium
magnolia
magnolol
mallow
Marine lipid
Marjoram
Matapalo Tree
Melatonin
Mesua
Microtea debilis
Milk Protein
Mimosa
Moringa
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Morus
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Mulungu
Myrcene
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orchid
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peach
perilla
Persimmon
phlorotannins
phytocannabinoids
Pimpinella
pollen
Polygala
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Polygonatum
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polysaccharides
poppy
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Premna
Pulsatilla
purslane
quail egg
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reishi mushroom
rice
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rose
rose oil
Rubiaceae
rue
saffron
Safranal
sage
Salvia
Sandalwood
Sarivan
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Scoparia dulcis
scrophularia root
Sedanenolide
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Semecarpus anacardium
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Shankhpushpi
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skullcap
soursop
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Speedwell
Spikenard
Stachytarpheta cayennensis
Sumac
Sumbul
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Sweet Bay
Sweet Orange alcohol
Sweet Woodruff
Sword Bean
Szechuan lovage
Tagara
Terminalia
Tetrahydropalmatine
Valerenic acid
Valerian root
Verbena
Vervain
Vetiver
vitamin B6
Walnut
Waterhyssop
Wax Gourd
Winter Begonia
Winter Savory
Withanolides
Wood betony
Yellow-Fruit Nightshade
Ylang ylang
Yuzu
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