An apple a day keeps the doctor away and, according to a recent study, two glasses of cherry juice will lead to a good night's sleep.
Drinking one glass in the morning and another in the evening can boost sleep time among older adults by nearly 90 minutes, researchers found.
Insomnia is particularly prevalent among older people, affecting one-third of those aged over 65.
The condition involves having troubled sleep for more than three nights per week and, if long-lasting and untreated, can lead to health issues. These include high blood pressure, type 2 diabetes and dementia.
Many affected resort to sleeping pills to get some sleep, but the recent findings could provide a non-medical alternative to fighting insomnia.
Cherries were chosen for the trial due to their melatonin content, a hormone that regulates the sleep cycle, and due to red pigments called proanthocyanidins, which also play a role in sleep.
Foods That Help You Sleep
Cherry Juice(01 of12)
Open Image ModalCherries (particularly tart cherries) naturally boost levels of melatonin (naturally occurring hormone that helps regulate the sleep cycle), so try having a glass of cherry juice before hitting the hay. (credit:Carina Tjarnlund via Getty Images)
Walnuts(02 of12)
Open Image ModalWalnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles, according to NHS website. (credit:Pauline Mak/Flickr)
Fish(03 of12)
Open Image ModalMost oily fish (especially tuna and salmon) boast vitamin B6, which is needed to make melatonin, so a nice tuna salad or salmon dish could just make your sleepy time that much better. (credit:Tooga via Getty Images)
Almonds(04 of12)
Open Image ModalAlmonds are rich in magnesium, a mineral needed for quality sleep and they're fun to snack on. Try mixing them with some dried fruits to add flavour. (credit:HealthAliciousNess/Flickr)
Camomile Tea(05 of12)
Open Image ModalDrinking this herbal tea will help you get your snooze on faster, as it lacks the caffeine most teas have and is associated with an increase of glycine, a chemical that relaxes nerves and muscles. (credit:Westend61 - WEP via Getty Images)
Honey(06 of12)
Open Image ModalTry adding honey to your tea before bed time. It contains natural sugar that slightly raises insulin levels and allows tryptophan (an amino-acid that makes us sleepy) to enter the brain more easily. (credit:Jack Andersen via Getty Images)
Cereal(07 of12)
Open Image ModalThe snack combines two components for getting some snooze: carbohydrates from the cereal and calcium from the milk. Yum! (Perhaps it could explain why we're still so sleepy after breakfast at times.) (credit:Bloomberg via Getty Images)
Banana(08 of12)
Open Image ModalOur favourite tropical fruit is an excellent source of magnesium and potassium, which help relax muscles. They also contain tryptophan, which convert to serotonin (sleep-inducing neurotransmitter) and melatonin. (credit:Petre Mihai via Getty Images)
Rice(09 of12)
Open Image ModalWhite rice (in particular jasmine rice) has a high glycemic index (glycemic index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar), so eating it will significantly reduce the time it takes you to fall asleep. (credit:MIB Pictures via Getty Images)
Kale(10 of12)
Open Image ModalKale is not only good for your health and diet, but will help you get your beauty sleep. Loaded with calcium, green leafy vegetables help the brain use tryptophan to manufacture melatonin and serotonin - while keeping your diet in check. (credit:Jill Ferry Photography via Getty Images)
Cheese and crackers(11 of12)
Open Image ModalCheese and crackers may just be your best bedtime snack choice. Calcium (found in cheese, yogurt and milk) helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin. Plus it's delicious. (credit:Tom Kelley via Getty Images)
Hummus(12 of12)
Open Image ModalHummus (as well as chickpeas) is a great source of tryptophan, so some hummus with whole-grain crackers could save you from some serious tossing and turning. (credit:The Washington Post via Getty Images)
Lead study author Dr Frank Greenway of Louisiana State University said in a statement: "Sleeping pills may be an option for younger insomniacs, but for older people these medications quadruple the risk of falling, which can lead to broken hips and, often, earlier death."
As part of the study, seven insomnia sufferers with an average age of 68 drank cherry juice twice daily for a fortnight. They then repeated the trial with a placebo drink.
Researchers observed participants' sleeping patterns throughout the trial and then they were asked to report independently with regards to sleep, fatigue, depression and anxiety.
The results showed that those who drank cherry juice twice a day slept 84 minutes more per evening on average, compared to those who drank the placebo drink.
The findings were presented at the annual meeting of the American Society of Nutrition in San Diego, California.