Sleep disturbances affect millions, whether it is chronic insomnia, shift work or jetlag related— having trouble sleeping can lead to short-term difficulty with basic body functioning and is known to lead to chronic disease. In my clinical practice, more natural and gentle solutions are often sought by my patients to improve rest without pharmaceuticals or supplements, some of which can be addictive or eventually lead to physiological or psychological dependence. One such solution I recommend to my patients are foods and beverages high in melatonin, magnesium and sleep-promoting properties. This mocktail combines homemade pistachio milk, tart cherry juice, and a blend of passionflower and chamomile tea for an easy sleepy-time remedy.
Pistachios are a standout ingredient, as they are uniquely rich in melatonin, a hormone critical for regulating sleep-wake cycles. A 2018 study published in Nutrients revealed that pistachios contain approximately 660 nanograms of melatonin per gram, making them one of the most melatonin-dense foods available. This surpasses many other dietary sources and truly highlights their potential as a good natural sleep aid.
Tart cherry juice is another key component, offering a natural source of melatonin and a rich profile of antioxidants. Research published in the European Journal of Nutrition demonstrated that regular consumption of tart cherry juice increased melatonin levels and improved sleep duration and quality [2].
The herbal tea blend of passionflower and chamomile adds a calming touch. Passionflower has been shown to enhance GABA (gamma-aminobutyric acid) activity in the brain, promoting relaxation and reducing anxiety [3]. Meanwhile, chamomile is widely recognized for its mild sedative effects, attributed to its apigenin content, which binds receptors in the brain to induce a sense of calm [4].
This mocktail not only leverages the synergistic effects of these ingredients but also provides a delicious, nutrient-dense option to support sleep. Its creamy texture and naturally sweet, nutty flavor make it an enjoyable addition to any evening routine. By combining these functional foods and non-alcoholic beverages, this Tart Cherry Pre-Bed Mocktail offers a holistic, evidence-based approach to better rest.
TIPS:
- This mocktail can be made in a batch and stored in the refrigerator to enjoy for up to a few nights.
- If you’re short on time and don’t have time to brew tea, consider using passionflower and chamomile tinctures.
- Use a fine mesh strainer, nut milk bag, or cheesecloth to strain the pistachio milk for the smoothest texture.
Dietary Restriction: Autoimmune Protocol (AIP) omissions and substitutions are listed in the recipe ingredients.
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Tart-Cherry Pre-Bed Mocktail
- Recipe by: Erin Rhae Biller, ND, FAIHM
- Serves: 4
- Meal: Breakfast
- Serves: 4
- Prep Time: 8 hours
- Cook Time: 10 minutes
- Total Time: 8 hours 10 minutes
Ingredients
1/2 cups tart cherry juice
2 tsp passionflower dried loose-leaf tea
2 tsp chamomile dried loose-leaf tea
1 1/4 hot water
2 cups pistachio milk (AIP - sub with coconut milk)
Ice cubes
Ground nutmeg for garnish
Directions
In a bowl, combine raw pistachios with warm water, and soak overnight or at least 8 hours. Drain the warm water.
Add the soaked nuts and room temperature water to a high-speed blender, blend until smooth.
In large mug or teapot, brew passionflower and chamomile tea using hot water and stainless-steel tea infuser.
Let tea steep for 10 minutes, then remove tea and tea infuser from water and allow to cool completely.
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