If you've been scrolling through social media lately, you may have come across the trend of drinking tart cherry juice for better sleep. But is this just another passing trend, or is there science to back up its claims?
Research has suggested that tart cherry juice contains high levels of melatonin, the hormone that regulates sleep, making it a potential natural sleep aid.
However, the evidence is still limited and more research is needed to confirm these benefits. That said, there is certainly no harm in trying out this natural remedy, especially when combined with a well-rounded nighttime routine.
I’ve tried it consistently for the past month and can say I recommend it! See below for recipe & tips!
I’m someone who used to identify as a HORRIBLE sleeper, and after mastering my night-time routine I now sleep like a queen!
It wasn't until I started prioritising my sleep did my hormonal health drastically improve and PMS-free periods became my reality!
Don't underestimate the foundation of quality sleep for quality hormonal & menstrual health.
If I had to pick just THREE things out of my night-time routine that have truly transformed my sleep they would be..
1. Wearing a high quality sleep mask like Moon Mask to block out light that interferes with melatonin production. Melatonin production is stimulated by darkness and inhibited by light.
If you have not tried wearing a sleep mask to bed, I swear - try this and you will wonder how you ever slept without one.
2. Legs up the wall. Sounds funny but I do this every night for 5-10 minutes. It’s a gentle and accessible way to promote relaxation and reduce stress, helping you drift off to sleep.
3. I drink my night time elixir with Luna's Lover Latte & 100% Tart Cherry Juice (see for recipe below!).
TIP: When creating a night-time routine don’t try to create 10 new habits all at once. Start with one or two, be consistent, master them & then reintroduce another sleep promoting habit!
It took me years for my sleep routine to become second nature to me! Yours doesn’t have to be as detailed as mine, but once you realize what a game-changer having a night time routine can be, you won’t go to sleep without one.
Here’s my sleep routine in full below:
My sleep routine begins from the moment I wake up!
I go outside & get sunlight exposure first thing. By exposing ourselves to bright sunlight in the morning, we can help to reset our circadian clock and promote healthy melatonin production in the evening, which in turn can improve our sleep quality and overall health.
Coffee never after 12pm. I rarely drink coffee but if I do, I never have it after 12pm as it can interfere with sleep. Instead I have Luna’s Matcha, which provides a sustained boost in energy, without the coffee crash or stress on your hormones. If you're someone who struggles with sleep, Id recommend giving your adrenals a break from coffee!
Sunset Walk after work to unwind & detach from work before sleep.
No screens for 1 hour before bed. BUT if I watch netflix or Im on my phone I wear my blue light-blocking glasses.
My partner and I have a NO screens in the bedroom rule and are intentional about creating our bedroom as a sacred space for sleep, intimacy + reading only.
1 hour before bed I always drink a Luna’s Lover Latte because cacao, ashwagandha + reishi is a potent sleep promoting, hormone balancing blend. I supercharge its sleep powers by also adding in ½ cup of 100% pure tart cherry juice. Game-changer.
If you drink tart cherry juice on its own before bed, make sure to enjoy it with a handful of nuts & seeds so that the healthy fats & fibre can help stabilize spikes in blood glucose which may be caused by the natural sugars in the cherry juice.
Here’s my delicious Night Time Elixir Recipe:
Apply Moon Boost Magnesium Oil onto the soles of my feet before bed. I can’t go a night without this one. Magnesium is touted as the relaxation mineral & for good reason. Not only is it proven to help with sleep & stress reduction, but also prevents PMS & period pain too.
Legs up the wall for 5-10 minutes
Legs up the wall, also known as Viparita Karani, is a yoga pose that involves lying on your back with your legs extended vertically up against a wall. Practicing this pose before bed can have several benefits, including reduced stress, improved circulation and enhanced relaxation.
Wear a Moon Mask to block out light (this is especially important if you don’t have block out blinds & light comes into your room!)
I make sure the temperature of my room is cool at 16-18 degrees celsius (between 60 and 65 degrees Fahrenheit). A cool body temperature is optimal for deep sleep.
This ones super important: I stick to a consistent sleep schedule aiming for 8-9 hours of quality sleep each night. I go to bed at 9pm, and wake around 5.30/6am. Even on the weekends I try to stick to this schedule!
Consistency is key when it comes to maintaining healthy sleep habits. By sticking to a regular sleep schedule, we can help our bodies regulate our sleep-wake cycles & promote healthy hormone production.
By consistently getting high-quality sleep, we can help our bodies regulate our hormones and build our resilience to stress. This means we're better equipped to handle the demands of everyday life, both physically and mentally. We're also less likely to experience hormonal imbalances that can lead to a variety of negative health effects, such as irregular periods, acne, and mood swings.
Start with the foundations, prioritizing quality sleep. Rest is essential for empowering your body to heal and thrive, so make it a priority.
x Nikki, Founder My Moonbox
Want to learn my 4-step method to creating a lifestyle for hormonal balance & PMS-free periods? Join my upcoming course Master Your Cycle for step by step guidance.