As cranberry juice is the richest beverage in melatonin, a cup before bed is beneficial for a good night’s sleep. Vitamin C, potassium, flavonoids, and other antioxidants in cranberry juice also have a beneficial effect on sleep quality, and duration.
But, much higher amounts may negatively affect sleep onset latency, though, as cranberry juice is high in sugar.
How much cranberry juice can I drink at night?
Cranberry juice is mainly water and sugars. In fact, 87% of its calories come from sugars. Cranberry juice has 50 calories per 100g, or 124 calories per serving. Despite, its relatively high-calorie content, cranberry juice helps you lose weight.[1]
A cup per day is beneficial
Hence, we can drink up to a cup of cranberry juice at night, as part of a hypocaloric, well-balanced diet for weight loss. This dose is enough to boost the daily intake of vitamin C, potassium, melatonin, and polyphenols. These compounds help sleep better at night, burn belly fat and boost the immune system!
Only athletes and active people could drink up to 2 cups of cranberry juice per day without gaining weight. In any case, you shouldn’t drink both cups before bed.[2]
Keep in mind that the consumption of extremely high amounts of cranberry juice (about 1–2 liters a day) for an extended period of time (over 3 weeks) may interact with certain medications, such as warfarin. Always consult your physician before changing your diet.[3]
Too much sugar before bed is bad for sleep onset & quality
As a rule of thumb, you should avoid drinking fruit juices before bed. Most of them are packed with sugars. High sugar intake can interfere with sleep quality.
A cup of cranberry juice has about 27 grams of sugar!
High sugar intake has been linked to poor sleep quality and decrease of REM sleep latency.
Furthermore, even moderate amounts of homemade, freshly squeezed fruit juices can make you gain weight. High intake of sugar is a common reason for increased rates of obesity in the United States. Nowadays, we consume about 300% more sugar than the maximum recommended dose.[4]
Choosing natural, low-sugar cranberry juice or blending your own with whole cranberries may provide a healthier option.
Drink cranberry juice with fiber-rich at dinner
In addition, fruit juices have negligible amounts of fiber. Dinners low in fiber, but high in sugar have been associated with lighter, less restorative sleep with more arousal.[5]
Hence, you could drink cranberry juice with foods rich in fiber at dinner. Fiber delays sugar metabolism and prevents sudden spikes and drops of insulin, which is bad for a good night’s sleep.
Keep in mind that raw and dried cranberries are high in fiber. They’re a much healthier food option for dinner than cranberry juice.
Drinking cranberry juice before bed can help you sleep better at night
The best time to drink a cup of cranberry juice is before bed. It could help you sleep better at night, as it’s an excellent source of melatonin! Melatonin is known as “the sleep hormone”. It’s the internal clock of the body.
Cranberry juice contains extraordinary amounts of melatonin. It’s one of the richest foods in melatonin. It has 960 mcg of melatonin per 100g.
Besides the improvement in sleep duration and quality, melatonin promotes weight loss, protects from oxidative stress, boosts the immune system, and protects the heart.
Drink cranberry juice before bed to boost your vitamin C intake
Furthermore, cranberry juice is high in vitamin C. A cup provides 70 mg of vitamin C which is 78% of the Daily Value!
Vitamin C helps sleep better at night and aids weight loss.
There is no need to drink cranberry juice or consume other foods high in vitamin C right before bed, though. We can get vitamin C during the day in order to increase sleep duration, reduce sleep disturbances, relieve movement disorders, decrease the dangerous effects of sleep apnea, and even improve stress tolerance.[6,7]
Moreover, you could drink orange or grapefruit juice to get the recommended daily intake of vitamin C. The best time to drink sugar-rich fruit juices is in the morning, though. Not at night!
Drink cranberry juice If you enjoy fast food at night
Additionally, cranberry juice contains moderate amounts of potassium. A cup of cranberry juice contains about 200 mg of potassium, or 6% of the Daily Value.
Adequate potassium intake may also improve sleep quality.[8,9]
In addition, a diet high in potassium is good for a lower Body Mass Index (BMI), smaller waist circumference, and lower risk of obesity!
Potassium neutralizes sodium. We get sodium mainly from salt. Therefore, it’s good to get potassium when you eat foods high in salt, like fast food.
Hence, you could eat fruits and vegetables with your favorite fast food. These are the richest foods in potassium.[10]
How to drink cranberry juice before bed for better sleep?
You should consume cranberry juice with other foods high in fiber and protein. Avoid drinking it on an empty stomach before bed. Even small amounts contain too much sugar. Here are some eating ideas to include cranberry juice in your diet routine:
- Salad Dressing: Mix cranberry juice with olive oil, balsamic vinegar, and Dijon mustard for a unique and flavorful salad dressing.
- Quinoa Salad: Toss cooked quinoa with dried cranberries, nuts, and a dressing made from cranberry juice, olive oil, and herbs for a satisfying salad.
- Smoothies: Blend cranberry juice with mixed berries, a banana, and yogurt for a refreshing and nutritious smoothie.
- Marinades: Use cranberry juice as a base for marinades, especially for poultry or tofu, to infuse a sweet and tart flavor.
- Popsicles: Make homemade popsicles by freezing a mixture of cranberry juice and small fruit chunks for a refreshing treat. It’s the healthiest late-night dessert you can enjoy without guilt.
- Yogurt Parfait: Layer cranberry juice-infused yogurt with granola and fresh berries for a delicious and nutritious parfait.
- Grilled Chicken Glaze: Use cranberry juice as a glaze for grilled chicken, adding a unique and flavorful touch to your protein.
The role of antioxidants in sleep
Most noteworthy, cranberry juice has a huge antioxidant content. It’s packed with phenols, anthocyanins and catechins. Hence, the daily consumption of cranberry juice could increase plasma antioxidant capacity.
Chronic inflammation may interfere with sleep. The antioxidants in cranberry juice have anti-inflammatory properties, which could potentially contribute to improved sleep quality.
Flavonoids in cranberry juice in particular could aid in increased sleep duration and lower risk of sleep problems.[11]
Moreover, antioxidants fight oxidative stress, due to sleep deprivation.
In addition, oxidative stress has been linked to increased risk of obesity. Being overweight increases the risk of developing sleep disorders such as obstructive sleep apnea, which may further impair sleep quality![12]
Also, cranberry juice has potential benefits in maintaining urinary tract health. If discomfort from urinary issues is disrupting your sleep, addressing these concerns with cranberry juice might indirectly contribute to better sleep.
A serving (200 mL) of cranberry juice has up to:
- proanthocyanidins, 46 mg
- anthocyanins, 26 mg
- hydroxybenzoic acids, 12.8 mg
- hydroxycinnamic acids, 3.8 mg
- flavonols, 11.6 mg
Health benefits of drinking cranberry juice
Due to its exceptional antioxidant content, besides weight loss, cranberry juice has many health benefits.
For instance, regular drinking of cranberry juice may lower LDL-cholesterol, lower total cholesterol, increase (“good”) HDL-cholesterol, improve endothelial function, lower the risk of coronary heart disease, lower glycemic responses, have favorable effects on blood pressure, and protect against urinary tract infections.[13]
In fact, polyphenols in cranberry juice have potent antibacterial, antiviral, antimutagenic, anticarcinogenic, anti-inflammatory, and antioxidant properties!
But, there is no need to drink cranberry juice at night.
What’s the best time to drink cranberry juice?
Before bed
Certainly, a great time to drink cranberry juice is before bed. As cranberry juice is the richest beverage in melatonin, it can improve sleep quality and increase sleep duration.
At breakfast
Moreover, you could drink cranberry juice at breakfast to increase the daily intake of vitamin C, melatonin, and phenols. It’s good for you to boost the antioxidant status of the body in the morning. Antioxidants fight oxidative stress due to air pollution, UV radiation, smoking, poor diet etc.
Actually, consuming cranberry products at breakfast has many health benefits.
Exercise
Last, but not least, the consumption of cranberry juice is beneficial before or after exercise.
Sugars in cranberry juice give extra energy before a workout while promoting glycogen replenishment after exercise.
Additionally, polyphenols and vitamin C neutralize exercise-induced free radicals, promoting muscle recovery. Also, electrolytes in cranberry juice hydrate the body.
Most noteworthy, cranberries are the richest food in melatonin, which has potent antioxidant actions. Also, it supports muscle pump!
You’ll find a wide variety of cranberry supplements and juices on iHerb.
What’s the best beverage to drink before bed?
The best beverage to drink before bed to help you relax and improve sleep quality is chamomile tea. It’s packed with antioxidants and can help relieve stress and anxiety. You can add lemon juice to further boost your vitamin C intake.
Moreover, you could drink reasonable amounts of melatonin-rich beverages before bed to sleep better at night. Red wine (Merlot wine, in particular), apple juice, and tart cherry juice are particularly high in melatonin.
Last, but not least, drinking orange juice close to bedtime has beneficial effects on sleep and weight loss.
If you’re considering incorporating cranberry juice into your bedtime routine for its potential sleep benefits, it’s always a good idea to consult with a healthcare professional, especially if you have any specific health conditions or concerns.