How to Use Magnesium and Tart Cherry Juice for Sleep (2024)

FAQs

How to Use Magnesium and Tart Cherry Juice for Sleep? ›

Fans of the drink say the magnesium powder and tart cherry juice in the mixture help them sleep, but experts say there's no evidence these ingredients do that. Though the mocktail is not necessarily unsafe to try, experts say it's important to try proven methods for improving sleep if you're not getting enough rest.

Fans of the drink say the magnesium powder and tart cherry juice in the mixture help them sleep, but experts say there's no evidence these ingredients do that. Though the mocktail is not necessarily unsafe to try, experts say it's important to try proven methods for improving sleep if you're not getting enough rest.

The basic recipe for the sleepy girl mocktail is simple: 1/2 cup pure tart cherry juice. 1 tablespoon of magnesium powder.

If you're still curious, Dr. Winter recommends choosing a tart cherry juice that's low in added sugar, and having a cup of juice an hour or two before bed. It certainly isn't “wrong” to consume it later, he says, but if you can sip it around dusk, that's when your body naturally makes more melatonin.

How quickly magnesium glycinate helps with sleep or relaxation differs for each person, Harris says. “Some people may feel the effects on their sleep in a few days. For others, it may take a few weeks.”

Sorbitol, a sugar alcohol found in tart cherry juice, can also cause gastrointestinal issues such as stomach cramping and diarrhea for some people, so be sure not to drink too much—and to dilute a concentrate as instructed.

The recommendation for magnesium glycinate for sleep is 200 milligrams 30 minutes before going to sleep. Otherwise, magnesium supplements can be taken at any time of the day, with or without food, says Halperin. Just keep in mind what other supplements and medications you're taking to avoid any possible interactions.

Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea.

Magnesium is a mineral involved in hundreds of processes in our bodies. One of the things that it does is to help relax our muscles, so magnesium can be effective in promoting relaxation before sleep.

Why can't I sleep after taking magnesium? ›

It turns out that magnesium can bind to and either activate or dampen important neurological receptors in our body which have a role to play in sleep.

Recommendations for the proper dosage of magnesium to take before bed vary, and they are often slightly higher for men than women. For the most part, something in the range of 200-350 milligrams is the suggested amount. Taking too much magnesium can cause the following: Cramping.

When it comes to sleep, magnesium glycinate is your best bet, advises Ankrehah Trimble Johnson, D.O., a board-certified family medicine physician at Brownstone Healthcare in Trussville, Alabama. Magnesium glycinate contains the amino acid glycine, which animal research suggests may have sleep-promoting effects.

Cherries also contain potassium, calcium, iron, magnesium, vitamins A, C, B6, E, and folic acid. Montmorency tart cherries have virtually no fat and no sodium.

Melatonin can help to regulate the circadian rhythm, and supplemental melatonin may help improve sleep in people with a disrupted circadian rhythm. Research suggests that supplementing with magnesium, melatonin, and B vitamins may be effective in treating insomnia.

There is no set amount of cherries you need to eat to induce sleep. One study found that people who ate a handful of tart cherries before bed fell asleep faster and slept more soundly than those who didn't eat the fruit. In fact, two cups of tart cherry juice is better than a traditional melatonin supplement.