Nature’s Sleep Remedy 'Cherries' and the Hidden Healing Powers of Melatonin
Did you know that melatonin is one of the most powerful antioxidants … even more so than some of the more “popular” antioxidants, like glutathione?
All antioxidants are beneficial, but melatonin in particular gets a bad rep (when it shouldn’t) due to suggestions that taking it too often can cause you to develop a dependency to it. And, while this may be true for supplement versions of melatonin (which offer high, yet unnatural doses), it certainly isn’t true when it comes to natural sources, like cherries.
It turns out that cherries offer the highest dose of melatonin of any food, which makes them particularly valuable if you're struggling with insomnia. But that's not its only purpose or benefits: melatonin has also been proven to activate anti-inflammatory enzymes, protect mitochondria from damage, delay signs of aging, help you sleep, and even improve dream recall, which can be important from a psychological and spiritual perspective.
"Melatonin is one of the most powerful antioxidants that can help defend against a variety of stressors. As an antioxidant, melatonin is 10X more powerful than vitamin E, has 13X the antioxidant capacity of vitamin C, and is 70X more effective than vitamin C and E at suppressing DNA damage." (NLM, Nordic Naturals)
Melatonin also plays a role in:
- Immunity
- Mood
- Body mass
- Bone growth
- Hormone levels
- Circadian rhythm
- Neurological function
- Mitochondrial function
As you can see, much like magnesium, melatonin plays a deeper role in our systems than we imagine.
Another magical reason you should consider eating a LOT of cherries during the summer: when the light is out in full force (longer days), melatonin also assists our bodies in falling asleep when it finally does get dark. Or, in other words, the brighter it is outside during the day, the more melatonin our bodies produce at night in order to help us sleep deeply.
This is the power behind eating in season: every fruit, vegetable, and herb plays a specific role in keeping our bodies optimized during specific times of the year.
The Science of Melatonin’s Power
Melatonin’s antioxidant prowess is particularly unique because it’s both fat- and water-soluble, allowing it to work in diverse environments within the body, from cell membranes to the bloodstream (Reiter et al., 2016, Journal of Pineal Research).
Unlike many antioxidants, melatonin can cross the blood-brain barrier, offering direct protection to the brain and nervous system. This makes it a promising candidate for supporting cognitive health and potentially reducing the risk of conditions like Alzheimer’s or Parkinson’s, where oxidative stress plays a significant role.
Its anti-inflammatory effects are equally impressive. Melatonin activates enzymes like superoxide dismutase (the same compound found in Chaga mushroom) and glutathione peroxidase, which help reduce inflammation at the cellular level (Hardeland, 2019, International Journal of Molecular Sciences).
This is critical because chronic inflammation is a root cause of many modern diseases, from heart disease to diabetes. By protecting mitochondria—the energy factories of our cells—melatonin also ensures efficient energy production, which can combat fatigue and support overall vitality.
For those interested in longevity, melatonin’s ability to delay aging is particularly exciting.
🔮Give your body the antioxidant it needs with this Wild Cherry Sleep Potion recipe🕯️
WILD CHERRY SLEEP POTION RECIPE
Ingredients (makes one serving):
1/2 cup fresh tart Cherry juice
1 cup spring water
1 Tbsp raw honey
2 droppers full Shroomy Temple Wild Reishi Tincture
Sprigs of fresh thyme for garnish
Instructions (warm version):
Gently warm cherry juice and water in a small pot. Do not let it reach a boil.
Once warm, stir in raw honey and Shroomy Temple Elixir.
***
Ingredients (cool version):
1/2 cup fresh tart Cherry juice
1 cup sparkling water
1 Tbsp raw honey
Crushed ice (optional)
2 droppers full Shroomy Temple Wild Reishi Tincture
Springs of fresh thyme for garnish
Instructions:
Simply stir all ingredients together and top with thyme garnish. Cheers to a summer full of deep sleeps and even deeper dreams.
Beyond Cherries: Other Natural FOOD Sources of Melatonin
While cherries reign supreme for melatonin content, other foods can also boost your intake.
Grapes, particularly red and black varieties, contain small amounts of melatonin, as do walnuts, pistachios, and strawberries. Even certain grains like oats and barley offer trace amounts. Incorporating a variety of these foods into your diet can provide a steady, natural supply of melatonin without the need for supplements.
For example, a summer salad with cherries, walnuts, and spinach (rich in magnesium, which complements melatonin’s effects) could be a nutrient-packed way to support sleep and overall health.
Tart cherry juice is another excellent option, with studies showing that 8 ounces twice daily can improve sleep duration and quality (Howatson et al., 2012, European Journal of Nutrition). Just be sure to choose organically grown to avoid harmful pesticide residues that can accumulate in your body disrupt your metabolism.
Addressing the Supplement 'Melatonin' Concern
The concern about melatonin dependency stems from the fact that high-dose supplements (often 3–10 mg) can exceed the body’s natural production levels, potentially desensitizing melatonin receptors over time (Buscemi et al., 2006, BMJ).
However, this risk appears minimal with moderate, short-term use or non-existent when relying on melatonin absorbed from food sources totally - what we recommend. Cherries, for instance, provide melatonin in microgram amounts, far lower than supplements, but in a bioavailable form as nature intended, making them a safer, more sustainable option. Plus, they come with fiber, vitamins, and other phytonutrients that enhance their benefits.
If you do opt for supplements, experts recommend starting with low doses (0.5–1 mg) and using them cyclically rather than daily to mimic the body’s natural rhythms. Honestly, though, we can't in good faith recommend supplemental melatonin because trying to play God with nature's medicines, just doesn't ever logically add up.
The implications of removing the unknown nutrients in cherry to concentrate only one compound could contain an arsenal of problems that we aren't even aware of scientifically yet. The best option in our opinion is to choose nature's cornucopia of options and trust in that. It's worked pretty well so far to gets humans here!
Seasonal Eating: A Holistic Approach of Eating the Rainbow
The beauty of seasonal eating lies in its alignment with our biology. In summer, when cherries are at their peak, their melatonin content helps counterbalance the effects of extended daylight, promoting restful sleep.
Other seasonal foods, like tomatoes (rich in lycopene) or zucchini (high in vitamin C), complement this by providing additional antioxidants that work synergistically with melatonin. This holistic approach ensures our bodies receive a diverse array of nutrients tailored to the environment.
Beyond sleep, melatonin’s role in dream recall is a fascinating perk. Vivid dreams can offer insights into our subconscious, aiding emotional processing and creativity. Some spiritual traditions even view dreams as a gateway to deeper self-awareness, making melatonin’s influence particularly meaningful.
Practical Tips for Boosting Melatonin Naturally
- Eat More Organic Cherries: Add fresh or frozen tart cherries to smoothies, yogurt, or desserts. Aim for a handful daily during cherry season.
- Optimize Light Exposure: Spend time outdoors during the day to enhance nighttime melatonin production, but dim lights and reduce screen time in the evening.
- Try Other Melatonin-Rich Foods: Incorporate walnuts, grapes, or tart cherry juice into your diet for variety.
- Create a Sleep-Friendly Environment: Pair melatonin-rich foods with a dark, cool bedroom and a consistent sleep schedule to maximize benefits.
- Add Cherries to Recipes: Blend tart cherry juice with sparkling water for a refreshing drink, or try making our Cherry Sleeping Potion with Reishi which also supports sleep.
Final Thoughts
Melatonin is far more than a sleep aid—it’s a versatile, powerful antioxidant that supports immunity, mood, aging, and more. By embracing natural sources like cherries, especially during their summer peak, you can harness these benefits while aligning with the rhythms of nature.
Seasonal eating isn’t just a trend; it’s a time-tested way to optimize health, and melatonin-rich foods are a perfect example. So, next time you’re at the farmer’s market, grab a basket of cherries and let this mighty molecule work its magic.
