Hi, I'm Dr. Bianca!


I’m a menopausal woman. I write about what it's like to get through the hormonal transition we’ve come to know as menopause. My intent is to help us all age together in the best and healthiest way possible. Let’s not suffer in silence. Let’s normalize the conversation. 


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“My bloat is gone!”

“I’m sleeping so much better!”

“My pants are looser!”

“This program is life-changing!”

“My coat is easier to zip!”

“I lost 12 pounds!”

“I love what this program is doing for me!”

Imagine leaving behind those nights of tossing and turning and waking up every morning feeling refreshed and ready to tackle the day.

Step into the world of a possible menopause sleep solution, where restful sleep is no longer a distant dream. 

As you journey through perimenopause and beyond, you may find that sleep disruptions become frequent, making uninterrupted slumber a thing of the past. 

At least for me, sleep is becoming one challenging nightly task.

But here's the good news: nature might have an answer, and it's in the form of tart cherry juice.

This blog post is about how tart cherry juice can be a game-changer for menopausal sleep problems, offering a natural remedy to ensure restful nights.

A Menopause Sleep Solution: Tart Cherry Juice

Embracing the Menopause Sleep Journey

As a woman navigating the terrain of perimenopause, I get the challenges that come with it, especially the struggle for a good night's sleep. 

Hormonal fluctuations, night sweats, and a chaotic mind can disrupt our sleep patterns.

Unfortunately, this leaves us feeling exhausted during the day and super groggy upon waking. 

Nightly high cortisol levels (stress hormones) and waking up to pee is a sure fire way to put a damper on restfulness. 

THe Nutritional Marvel: Tart Cherry Juice 

Before we get into the sleep-enhancing properties of tart cherry juice, let's take a minute to understand the science behind this ruby red elixir.

Tart cherry juice is a natural beverage crafted from the extracts of Montmorency cherries, scientifically known as Prunus cerasus.

These cherries are not any ordinary fruit; they are filled with anthocyanins, a type of antioxidant responsible for their vibrant red hue.

Tart cherry juice is super flavorful and loaded with essential nutrients.

In fact, it has one very special ingredient, tryptophan, a precursor to melatonin, your "hormone of darkness". 

You know that post Thanksgiving dinner coma? 

That's tryptophan!

What's In tart Cherry Juice?

  • Anthocyanins, the heroes of tart cherries, are potent antioxidants that combat oxidative stress, promoting cellular health and vitality. 
  • Melatonin (aka nature's sleep regulator) is where tart cherry juice truly shines. It contains natural melatonin, the hormone that regulates your sleep-wake cycle. By sipping on this before sleep, you're inviting the sandman into bed with you!
  • Vitamins and Minerals: Potassium and magnesium, two vital minerals found abundantly in tart cherry juice, is a dynamic duo in promoting better sleep. Potassium helps relax your muscles, easing any tension or restlessness that may cause you difficulties in falling asleep. Whereas, magnesium regulates the chemical messengers that contribute to a calm and restful state.
  • Low in Calories, High in Flavor: Tart cherry juice offers a guilt-free indulgence with its low-calorie profile, making it an ideal choice for those mindful of their calorie intake.

Tart Cherry Juice: a Sleep Enhancer

There are two important structures that play a big part in the sleep properties of tart cherry juice.  

One is an amino acid and one is an actual hormone

Amino Acid: Tryptophan and sleep 

Tryptophan is an essential amino acid found in many foods, including cherries. 

It plays a crucial role in your sleep cycle.

Tryptophan is also needed to produce serotonin, a neurotransmitter involved in sleep, appetite, pain, and mood.

Serotonin then works with enzymes to create melatonin, a hormone that regulates your sleep-wake cycle by making you feel tired at bedtime.

In simple terms, tryptophan helps your body produce serotonin, often referred to as your "happy hormone."

And when serotonin levels are in balance, you tend to feel better overall.

The Serotonin Sleep Connection

Serotonin, the "happy hormone," is a key player in your mood and well-being

It not only influences your emotional state but also influences your sleep patterns

When serotonin levels are adequate, you're more likely to experience restful and rejuvenating sleep.

However, the perimenopausal / menopausal  journey can disrupt this delicate balance.

Fluctuating hormones can lead to lower serotonin levels, contributing to mood swings, anxiety, and sleep disturbances.

This is where tart cherry juice steps in as a potential natural helper.

By providing tryptophan and supporting serotonin production, it helps you  enjoy better sleep quality and maintain a more stable mood.

Melatonin: The Hormone of Darkness

Melatonin relies on a delicate balance within our gut microbiome to work its magic.

Additionally, our body's internal clock, synchronized with the natural rhythms of morning dawn and evening dusk light, plays a pivotal role in the release of melatonin.

As the day turns into night, melatonin production gradually increases, priming us for a night of rejuvenating sleep.

Regardless of timing, tart cherry juice enhances brain serotonin and melatonin levels during light and dark periods, respectively. 

Jet Lag - Put Down the Melatonin Pills

Jet lag occurs because your body's internal clock struggles to adjust to the abrupt shifts in time zones and light exposure.

This leads to symptoms like fatigue, sleep disturbances, and cognitive impairment (forgetfulness, short term memory lapses, brain fog, etc). 

This condition can significantly impact your travel experience and productivity, whether you're on a business trip or a fun, much needed vacation.

Tart cherry juice's comprehensive approach addresses not only melatonin supplementation but also the broader range of challenges posed by jet lag.

It provides a natural source of melatonin while offering antioxidant support, immune bolstering, and anxiety reduction. 

Therefore, making it an effective ally in resetting your internal clock and minimizing the disruptive effects of jet lag.

Tart Cherry juice vs melatonin pills comparison chart


Post Exercise Recovery

Tart cherry juice possesses potent anti-inflammatory properties. 

It has a high content of bioactive compounds, particularly anthocyanins.

Anthocyanins, as mentioned earlier, are a type of flavonoid, a class of antioxidants known for their role in reducing inflammation and oxidative stress in the body.

When you engage in intense physical activity, such as strenuous workouts or exercise routines, your muscles undergo stress and may experience micro-tears.

Small microscopic tears often result in soreness and inflammation

I like to call this the "post exercise burn". 

The inflammation response is a natural part of the muscle recovery process, but it can also lead to discomfort and prolonged recovery times.

The anthocyanins in tart cherry juice work by discouraging the enzymes involved in creating the inflammatory response. 

By reducing the levels of these inflammatory mediators, tart cherry juice helps reduce the extent of inflammation in muscles.

Additionally, it can aid in increasing blood flow to the muscles.

Blood flow helps to remove metabolic waste products, such as lactic acid, from muscle tissues after a hard workout. 

Arthritis and Joint Pain Relief

Tart cherry juice has shown potential benefits in addressing various forms of arthritis.

Particularly inflammatory arthritis conditions such as gout and osteoarthritis.

The anti-inflammatory properties of tart cherry juice may help reduce joint swelling and alleviate pain as per recent research publications.

The compounds within tart cherry juice include flavonoids, polyphenols, and antioxidants, which collectively contribute to the juice's anti-inflammatory potential.

Drink up for your heart

The antioxidants found in tart cherry juice are known to have heart protective properties. 

They may contribute to improved heart health by reducing the risk of cardiovascular diseases such as heart attacks and strokes.

The #1 killer of women in menopause - heart attack

Additionally, tart cherry juice has the potential to help regulate blood pressure, a critical factor in maintaining cardiovascular well-being. 

Immunity Boosting

Tart cherry juice enhances the immune system through its rich content of vitamin C and potent antioxidant properties.

Vitamin C is a well-known immune-boosting nutrient, playing a vital role in strengthening the body's defense mechanisms. 

Additionally, the antioxidants in tart cherry juice combat harmful free radicals in the body, reducing oxidative stress and inflammation that can weaken the immune system. 

This dual action of vitamin C and antioxidants in tart cherry juice helps fortify the body's immune defenses

Therefore, making it more effective at fending off infections and illnesses. 


In conclusion, as someone who is experiencing the challenges of perimenopause and its accompanying sleep disturbances, I find tart cherry juice a great adjunct to my nightly pre-sleep routine.

Tart cherry juice offers a multifaceted approach to improving sleep quality that extends far beyond its traditional use.

From harnessing the power of melatonin to its anti-inflammatory properties, tart cherry juice is a holistic sleep solution.

It doesn't stop at sleep either, it helps my post-exercise recovery, provides relief from joint discomfort, supports my heart health, and boosts my immune systems.

A one - two - four punch! 

And, lights out!



Is tart cherry juice safe for perimenopausal women?

How much tart cherry juice should I consume for better sleep during perimenopause?

Can I mix tart cherry juice with other beverages to improve its taste?

Are there any side effects of consuming tart cherry juice?

Can I use tart cherry supplements instead of the juice for the same benefits?

Products I Use

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Tart Cherry Juice

tart cherry powder for menopause sleep

Tart Cherry Powder

tart cherry supplement for menopause sleep

Tart Cherry Capsules


A Menopause Sleep Solution: Tart Cherry Juice

photo of a bowl full of cherries and a red cherry drink for menopause and tart cherry juice


November 2, 2023


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Dr. Bianca Beldini

I’m your Doctor of Physical Therapy, Acupuncturist, Master Dry Needler, and Triathlon and Running Coach. I’ve been in the health, wellness and fitness industry for over 25 years, and I’m here to help you reach your optimal health.