3 Nighttime Drinks That Help You Sleep Better and Burn Fat

Achieving quality sleep while maintaining a healthy weight has become increasingly challenging. Many people struggle with the dual burden of insomnia and unwanted weight gain, often viewing these as separate issues requiring different solutions. However, emerging research reveals a fascinating connection between sleep quality and metabolic health, suggesting that certain nighttime beverages can address both concerns simultaneously.

The relationship between sleep and weight management is more intricate than most people realize. Poor sleep quality disrupts hormonal balance, particularly affecting leptin and ghrelin—the hormones responsible for hunger and satiety regulation [1]. When we don’t get adequate rest, our bodies produce more ghrelin (the hunger hormone) and less leptin (the satiety hormone), leading to increased appetite and cravings for high-calorie foods. Additionally, sleep deprivation slows down our metabolism and impairs our body’s ability to process glucose effectively, making weight management significantly more difficult.

Conversely, maintaining a healthy weight can improve sleep quality. Excess weight, particularly around the midsection, can contribute to sleep apnea and other breathing difficulties that fragment sleep. This creates a vicious cycle where poor sleep leads to weight gain, which in turn worsens sleep quality.

Fortunately, nature provides us with several powerful solutions in the form of specific beverages that can help break this cycle. Through careful analysis of scientific research and traditional medicine practices, we’ve identified three exceptional nighttime drinks that offer dual benefits: promoting deeper, more restorative sleep while simultaneously supporting healthy metabolism and fat burning.

These beverages work through various mechanisms, from providing natural sleep-inducing compounds like melatonin and tryptophan to delivering metabolism-boosting ingredients such as curcumin and antioxidants. What makes them particularly valuable is their ability to work synergistically—as they improve your sleep quality, they also enhance your body’s natural fat-burning processes that occur during rest.

The three drinks we’ll explore in detail are chamomile tea, golden milk (turmeric milk), and tart cherry juice. Each has been extensively studied and shown to provide measurable benefits for both sleep and weight management. More importantly, they’re natural, safe, and easy to incorporate into your nightly routine.

The Science Behind Sleep and Fat Burning

Before diving into our three recommended beverages, it’s essential to understand the biological processes that occur during sleep and how they relate to fat metabolism. This knowledge will help you appreciate why timing your nutrition around sleep can be so powerful for weight management.

During sleep, your body undergoes several critical processes that directly impact weight regulation. The most significant is the release of growth hormone, which peaks during deep sleep phases. Growth hormone plays a crucial role in fat metabolism, helping to break down stored fat for energy while preserving lean muscle mass [2]. This is why quality sleep is often called “nature’s fat burner.”

Additionally, sleep is when your body performs cellular repair and regeneration. This process requires energy, which your body preferentially derives from fat stores when you’re in a fasted state overnight. The longer and deeper your sleep, the more time your body has to tap into these fat reserves.

Your circadian rhythm, or internal body clock, also plays a vital role in metabolism. Research shows that metabolic rate naturally fluctuates throughout the day, with fat oxidation typically increasing during nighttime hours [3]. Certain nutrients and compounds can enhance this natural fat-burning window, making bedtime beverages particularly effective for weight management.

Furthermore, the temperature regulation that occurs during sleep requires energy expenditure. Your core body temperature naturally drops as you prepare for sleep, and maintaining this lower temperature throughout the night burns calories. Some of the beverages we’ll discuss can enhance this thermogenic effect.

The gut-brain axis is another crucial factor. Your digestive system and brain communicate constantly through neural, hormonal, and immune pathways. Certain compounds found in our recommended drinks can positively influence this communication, promoting both better sleep and improved metabolic function.

1. Chamomile Tea: The Gentle Giant of Sleep and Metabolism

Chamomile tea stands as perhaps the most well-researched and accessible of our three recommendations. This humble flower has been used for centuries as a natural sleep aid, but recent scientific investigations have revealed its impressive metabolic benefits as well.

The Sleep Benefits of Chamomile

Chamomile (Matricaria chamomilla) contains several bioactive compounds that promote relaxation and sleep. The most important of these is apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, producing a mild sedative effect [4]. Unlike pharmaceutical sleep aids, chamomile works gently with your body’s natural processes rather than forcing drowsiness.

A comprehensive 2024 review analyzing multiple clinical trials concluded that chamomile significantly improved sleep quality, particularly in reducing the number of nighttime awakenings [5]. Participants in these studies reported falling asleep faster and experiencing more restful, uninterrupted sleep. The beauty of chamomile lies in its ability to calm the nervous system without causing morning grogginess or dependency.

The mechanism behind chamomile’s sleep-promoting effects involves increasing levels of glycine, a neurotransmitter that acts as a natural relaxant [6]. Glycine helps lower core body temperature, which signals to your brain that it’s time to sleep. This temperature reduction also contributes to the metabolic benefits we’ll discuss next.

Chamomile’s Fat-Burning Properties

What makes chamomile particularly exciting for weight management is its ability to influence glucose metabolism and fat storage. Researchers have identified four specific compounds in chamomile that work together to modulate carbohydrate digestion and sugar absorption [7]. These compounds help prevent blood sugar spikes that can lead to fat storage, particularly around the midsection.

Chamomile also demonstrates significant anti-inflammatory properties. Chronic inflammation is increasingly recognized as a major contributor to weight gain and difficulty losing fat. By reducing inflammatory markers in the body, chamomile helps create an internal environment more conducive to fat burning [8].

Studies have shown that regular chamomile consumption can improve insulin sensitivity, meaning your body becomes more efficient at using glucose for energy rather than storing it as fat [9]. This is particularly beneficial when consumed before bed, as it helps your body maintain stable blood sugar levels throughout the night.

The antioxidants in chamomile, particularly quercetin and luteolin, also support liver function. Since the liver is your body’s primary fat-processing organ, maintaining optimal liver health is crucial for effective weight management [10].

How to Prepare and Consume Chamomile Tea

For maximum benefits, preparation method matters. To make chamomile tea at home, use 4 tablespoons of fresh chamomile flowers or 2 tablespoons of dried flowers per cup of boiling water. Allow the flowers to steep for 5-7 minutes to extract the maximum amount of beneficial compounds. Strain the liquid through a fine mesh strainer to remove all plant material.

The optimal timing for chamomile tea consumption is 30-45 minutes before your intended bedtime. This allows enough time for the active compounds to be absorbed and begin working on your nervous system. Drinking it too close to bedtime might result in nighttime bathroom trips that disrupt sleep.

For enhanced fat-burning benefits, avoid adding sugar or honey to your chamomile tea. If you must sweeten it, use a small amount of stevia or monk fruit sweetener, which won’t spike blood sugar levels. Some people enjoy adding a slice of lemon, which provides additional vitamin C and may enhance the absorption of chamomile’s beneficial compounds.

Consistency is key with chamomile tea. While you may notice improved sleep quality after just a few nights, the metabolic benefits typically become apparent after 2-3 weeks of regular consumption. Aim to drink chamomile tea at least 5 nights per week for optimal results.

2. Golden Milk (Turmeric Milk): The Ancient Elixir for Modern Problems

Golden milk, also known as turmeric milk or “haldi doodh” in traditional Indian medicine, represents one of Ayurveda’s most treasured remedies. This vibrant yellow beverage combines the sleep-promoting properties of warm milk with the powerful metabolic benefits of turmeric and complementary spices. Modern science has validated many of the traditional claims surrounding this ancient elixir, revealing it to be a potent tool for both sleep enhancement and weight management.

The Sleep-Enhancing Properties of Golden Milk

The foundation of golden milk is warm milk, which has been used as a bedtime remedy for generations. Milk contains tryptophan, an essential amino acid that serves as a precursor to serotonin and melatonin [11]. Tryptophan naturally increases serotonin levels in the brain, promoting feelings of calm and well-being. Serotonin is then converted to melatonin, the hormone responsible for regulating your sleep-wake cycle.

The warming effect of heated milk also contributes to its sleep-promoting properties. As your body temperature rises slightly from the warm beverage and then naturally cools down, it mimics the natural temperature fluctuations that signal bedtime to your brain [12]. This thermal regulation helps synchronize your circadian rhythm and promotes deeper sleep.

Turmeric, the star ingredient in golden milk, contains curcumin, which has been shown to influence neurotransmitter activity in ways that promote relaxation and reduce anxiety [13]. Curcumin can cross the blood-brain barrier and has been found to increase levels of brain-derived neurotrophic factor (BDNF), which supports healthy brain function and may improve sleep quality.

The additional spices commonly found in golden milk—cinnamon, ginger, and black pepper—each contribute their own sleep-supporting properties. Cinnamon helps stabilize blood sugar levels throughout the night, preventing the blood sugar crashes that can cause middle-of-the-night awakenings [14]. Ginger has mild sedative properties and can help reduce inflammation that might interfere with comfortable sleep.

Golden Milk’s Powerful Fat-Burning Mechanisms

What sets golden milk apart from other bedtime beverages is its remarkable ability to enhance fat metabolism through multiple pathways. Curcumin, the active compound in turmeric, has been extensively studied for its effects on weight management and metabolic health.

One of curcumin’s most significant benefits is its ability to improve fat digestion by increasing bile production by up to 62% [15]. Bile is essential for breaking down dietary fats and making them available for energy use rather than storage. Enhanced bile production means your body becomes more efficient at processing fats, both from food and from stored body fat.

Curcumin also demonstrates powerful anti-inflammatory effects that directly impact weight management. Chronic inflammation interferes with leptin signaling, the hormone that tells your brain when you’re full. By reducing inflammation, curcumin helps restore proper leptin function, making it easier to maintain a healthy weight [16].

Research has shown that curcumin can influence the expression of genes involved in fat metabolism. It appears to suppress the formation of new fat cells (adipogenesis) while promoting the breakdown of existing fat stores (lipolysis) [17]. This dual action makes it particularly effective for both preventing weight gain and promoting fat loss.

The cinnamon in golden milk provides additional metabolic benefits. Studies have demonstrated that cinnamon can improve insulin sensitivity and help lower fasting blood glucose levels [18]. Even small amounts of cinnamon (1-6 grams daily) have been shown to reduce insulin resistance, helping your body use glucose more efficiently and store less fat.

Ginger, another key ingredient, has thermogenic properties, meaning it can slightly increase your metabolic rate and promote calorie burning [19]. While the effect is modest, every little bit helps when you’re trying to optimize your body’s fat-burning potential during sleep.

The Perfect Golden Milk Recipe

Creating the ideal golden milk requires attention to both ingredient quality and preparation method. Here’s a scientifically-optimized recipe that maximizes both sleep and fat-burning benefits:

Ingredients:

• 1/2 cup (120ml) unsweetened milk of choice (dairy, almond, or oat milk)
• 1 teaspoon high-quality turmeric powder (or 1 tablespoon fresh grated turmeric)
• 1/2 teaspoon Ceylon cinnamon powder
• 1/4 teaspoon fresh grated ginger (or 1/8 teaspoon ginger powder)
• 1 pinch of black pepper (essential for curcumin absorption)
• 1 teaspoon raw honey or maple syrup (optional, for taste)
• 1/4 teaspoon vanilla extract (optional)

Preparation:
Combine all ingredients in a small saucepan and whisk thoroughly to prevent clumping. Heat the mixture over medium-low heat, stirring constantly, until it reaches a gentle simmer. Do not allow it to boil vigorously, as this can destroy some of the beneficial compounds. Simmer for 3-5 minutes to allow the flavors to meld and the spices to fully dissolve.

Strain the mixture through a fine-mesh strainer to remove any remaining spice particles, then serve immediately while warm. The drink should have a smooth, creamy texture and a golden yellow color.

Maximizing Golden Milk’s Benefits

The inclusion of black pepper in golden milk isn’t just for flavor—it’s scientifically essential. Black pepper contains piperine, a compound that increases curcumin absorption by up to 2000% [20]. Without black pepper, much of the curcumin in turmeric passes through your system without being absorbed.

For optimal fat-burning benefits, consume golden milk on an empty stomach about 1 hour before bedtime. This timing allows for maximum absorption of the active compounds while giving your body time to begin the metabolic processes before sleep.

If you’re lactose intolerant or following a plant-based diet, almond milk or oat milk work excellently as alternatives to dairy milk. Almond milk provides additional benefits, as almonds are rich in magnesium, which supports both sleep quality and metabolic function [21].

Consider preparing a larger batch of the dry spice mixture in advance. Combine turmeric, cinnamon, ginger, and black pepper in a sealed container, and store in a cool, dark place. This makes nightly preparation much quicker and ensures consistent ratios of beneficial compounds.

3. Tart Cherry Juice: Nature’s Melatonin Powerhouse

Tart cherry juice has emerged as one of the most scientifically validated natural sleep aids available today. Unlike sweet cherries, tart cherries (particularly the Montmorency variety) contain exceptionally high levels of naturally occurring melatonin and other sleep-promoting compounds. Recent research has also revealed significant metabolic benefits, making tart cherry juice an excellent choice for those seeking both better sleep and enhanced fat burning.

The Sleep Science Behind Tart Cherry Juice

Tart cherries are one of the few natural food sources of melatonin, containing levels that are significantly higher than most other fruits and vegetables [22]. Melatonin is your body’s primary sleep hormone, naturally produced by the pineal gland in response to darkness. As we age, melatonin production often decreases, leading to sleep difficulties that tart cherry juice can help address naturally.

Multiple clinical studies have demonstrated tart cherry juice’s effectiveness for improving sleep quality. In one landmark study, participants who consumed 8 ounces of tart cherry juice twice daily experienced an average increase of 84 minutes of sleep per night [23]. Even more impressive, sleep efficiency—the percentage of time spent actually sleeping while in bed—improved significantly.

The sleep benefits of tart cherry juice extend beyond just melatonin content. Tart cherries also contain procyanidin B-2, a compound that inhibits the enzyme indoleamine 2,3-dioxygenase (IDO) [24]. This enzyme breaks down tryptophan, the amino acid precursor to serotonin and melatonin. By inhibiting IDO, tart cherry juice helps preserve more tryptophan for conversion to sleep-promoting neurotransmitters.

Research has shown that tart cherry juice consumption increases not only sleep duration but also sleep quality. Participants in studies report fewer nighttime awakenings, less time lying awake in bed, and feeling more refreshed upon waking [25]. These improvements typically become noticeable within just a few days of regular consumption.

Tart Cherry Juice and Fat Metabolism

While tart cherry juice is best known for its sleep benefits, emerging research reveals impressive effects on weight management and fat metabolism. The anthocyanins responsible for the deep red color of tart cherries are powerful antioxidants that influence several pathways involved in fat storage and burning.

Animal studies have shown that regular tart cherry consumption can reduce abdominal fat accumulation and overall body fat percentage [26]. In one study, rats fed a high-fat diet supplemented with tart cherry powder showed significantly less weight gain and fat accumulation compared to control groups. While human studies are still emerging, the mechanisms identified in animal research are promising for human application.

The anti-inflammatory properties of tart cherry juice play a crucial role in its weight management benefits. Chronic inflammation interferes with normal metabolic processes and can lead to insulin resistance, making it harder to lose weight and easier to gain fat [27]. The anthocyanins in tart cherries help reduce inflammatory markers throughout the body, creating a more favorable environment for fat burning.

Tart cherry juice also appears to influence gut microbiota in ways that support healthy weight management. The polyphenols in tart cherries act as prebiotics, feeding beneficial bacteria in your gut [28]. A healthy gut microbiome is increasingly recognized as essential for maintaining a healthy weight and efficient metabolism.

Some research suggests that tart cherry juice may help regulate genes involved in fat metabolism. The anthocyanins can influence the expression of genes that control fat storage and burning, potentially shifting your body toward a more fat-burning state [29].

Optimal Consumption and Timing

For maximum sleep and metabolic benefits, the research suggests consuming 8 ounces of 100% tart cherry juice approximately 1-2 hours before bedtime. This timing allows the melatonin and other active compounds to be absorbed and begin working as your natural bedtime approaches.

If consuming 8 ounces twice daily (as used in many studies), have the first serving in the morning and the second in the evening. The morning serving provides antioxidant protection throughout the day, while the evening serving focuses on sleep enhancement.

It’s crucial to choose 100% tart cherry juice without added sugars or artificial ingredients. Many commercial cherry juices are actually sweet cherry juice or contain significant amounts of added sugar, which can counteract the metabolic benefits. Look for products specifically labeled as “tart cherry juice” or “Montmorency cherry juice.”

Some people find pure tart cherry juice quite sour. If the taste is too intense, you can dilute it with water or mix it with a small amount of sparkling water for a refreshing evening beverage. Avoid adding sweeteners, as this will spike blood sugar levels and interfere with the fat-burning benefits.

Considerations and Precautions

While tart cherry juice is generally safe for most people, there are a few considerations to keep in mind. The natural sugars in cherry juice can affect blood glucose levels, so people with diabetes should monitor their blood sugar response and consult with their healthcare provider before adding it to their routine.

Tart cherry juice is relatively high in calories compared to other bedtime beverages, containing approximately 140 calories per 8-ounce serving. While the metabolic benefits may offset these calories for many people, those on very low-calorie diets should factor this into their daily intake.

Some individuals may experience digestive upset when first introducing tart cherry juice, particularly if consuming large amounts. Start with smaller servings (4 ounces) and gradually increase to the full recommended amount as your body adjusts.

Combining the Three Drinks for Maximum Benefit

While each of these beverages offers significant benefits on its own, some people wonder about combining them for enhanced effects. The good news is that these drinks can be rotated throughout the week or even combined in certain ways for those who want to maximize their sleep and fat-burning potential.

A practical approach is to rotate between the three drinks throughout the week. For example, you might drink chamomile tea on Monday and Tuesday, golden milk on Wednesday and Thursday, and tart cherry juice on Friday and Saturday, taking Sunday as a rest day. This rotation prevents your body from adapting to any single intervention while providing variety in your routine.

For those who want to combine elements, a small amount of tart cherry juice (2-4 ounces) can be mixed with chamomile tea for a powerful melatonin and relaxation combination. Similarly, a pinch of turmeric can be added to chamomile tea for additional anti-inflammatory benefits.

However, avoid consuming all three drinks in large quantities on the same evening, as this could lead to excessive fluid intake and nighttime bathroom trips that disrupt sleep. The goal is to enhance sleep quality, not create new reasons to wake up during the night.

Additional Tips for Success

To maximize the benefits of these nighttime beverages, consider these additional strategies:

Create a Consistent Routine: Drink your chosen beverage at the same time each night, ideally 30-60 minutes before your target bedtime. Consistency helps reinforce your circadian rhythm and makes the sleep-promoting effects more powerful over time.

Optimize Your Sleep Environment: Even the best bedtime beverage can’t overcome a poor sleep environment. Ensure your bedroom is cool (65-68°F), dark, and quiet. Consider blackout curtains, a white noise machine, or earplugs if needed.

Avoid Screens Before Bed: The blue light from phones, tablets, and televisions can interfere with melatonin production, counteracting the benefits of your bedtime drink. Try to avoid screens for at least 1 hour before bedtime.

Mind Your Dinner Timing: Eating large meals close to bedtime can interfere with both sleep quality and fat burning. Aim to finish eating at least 3 hours before bed, allowing your digestive system to settle before sleep.

Stay Hydrated During the Day: While you want to limit fluid intake close to bedtime, proper hydration throughout the day supports both sleep quality and metabolic function. Aim for adequate water intake during daytime hours.

Conclusion

The journey to better sleep and a healthier weight doesn’t have to involve complicated supplements or drastic lifestyle changes. These three natural beverages—chamomile tea, golden milk, and tart cherry juice—offer a gentle yet effective approach to addressing both concerns simultaneously.

Each drink works through different but complementary mechanisms. Chamomile tea provides gentle relaxation while supporting healthy glucose metabolism. Golden milk combines the sleep-promoting effects of warm milk with turmeric’s powerful anti-inflammatory and fat-burning properties. Tart cherry juice delivers natural melatonin while providing antioxidants that support healthy weight management.

The beauty of these beverages lies not just in their individual benefits, but in their safety, accessibility, and ease of incorporation into daily life. Unlike pharmaceutical interventions, these natural solutions work with your body’s existing processes rather than forcing artificial changes.

Remember that consistency is key to seeing results. While you may notice improved sleep quality within a few days, the metabolic benefits typically become apparent after several weeks of regular use. Be patient with the process and focus on creating sustainable habits rather than expecting overnight transformations.

As with any health intervention, individual responses may vary. What works best for one person may not be optimal for another. Feel free to experiment with different drinks, preparation methods, and timing to find what works best for your unique situation and preferences.

Most importantly, these beverages should be part of a holistic approach to health that includes regular physical activity, a balanced diet, stress management, and good sleep hygiene practices. While they can be powerful tools in your wellness arsenal, they work best when combined with other healthy lifestyle choices.

Sweet dreams and successful fat burning await those who embrace these time-tested, science-backed bedtime beverages. Your journey to better sleep and a healthier weight can begin tonight with just one simple, delicious cup.

References

[1] Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062

[2] Van Cauter, E., Leproult, R., & Plat, L. (2000). Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA, 284(7), 861-868. https://jamanetwork.com/journals/jama/fullarticle/192999

[3] Scheer, F. A., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), 4453-4458. https://www.pnas.org/content/106/11/4453

[4] Avallone, R., Zanoli, P., Puia, G., Kleinschnitz, M., Schreier, P., & Baraldi, M. (2000). Pharmacological profile of apigenin, a flavonoid isolated from Matricaria chamomilla. Biochemical Pharmacology, 59(11), 1387-1394. https://www.sciencedirect.com/science/article/pii/S0006295200002648

[5] Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine, 35, 109-114. https://www.sciencedirect.com/science/article/pii/S0965229917305503

[6] Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., … & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology, 40(6), 1405-1416. https://www.nature.com/articles/npp2014326

[7] Zemestani, M., Rafraf, M., & Asghari‐Jafarabadi, M. (2016). Chamomile tea improves glycemic indices and antioxidants status in patients with type 2 diabetes mellitus. Nutrition, 32(1), 66-72. https://www.sciencedirect.com/science/article/pii/S0899900715002834

[8] Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: a herbal medicine of the past with bright future. Molecular Medicine Reports, 3(6), 895-901. https://www.spandidos-publications.com/mmr/3/6/895

[9] Rafraf, M., Zemestani, M., & Asghari‐Jafarabadi, M. (2015). Effectiveness of chamomile tea on glycemic control and serum lipid profile in patients with type 2 diabetes. Journal of Endocrinological Investigation, 38(2), 163-170. https://link.springer.com/article/10.1007/s40618-014-0170-x

[10] McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of chamomile tea (Matricaria recutita L.). Phytotherapy Research, 20(7), 519-530. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.1900

[11] Silber, B. Y., & Schmitt, J. A. (2010). Effects of tryptophan loading on human cognition, mood, and sleep. Neuroscience & Biobehavioral Reviews, 34(3), 387-407. https://www.sciencedirect.com/science/article/pii/S0149763409001516

[12] Kräuchi, K. (2007). The human sleep–wake cycle reconsidered from a thermoregulatory point of view. Physiology & Behavior, 90(2-3), 236-245. https://www.sciencedirect.com/science/article/pii/S0031938406004385

[13] Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study. Journal of Affective Disorders, 167, 368-375. https://www.sciencedirect.com/science/article/pii/S0165032714004061

[14] Hlebowicz, J., Darwiche, G., Björgell, O., & Almér, L. O. (2007). Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. The American Journal of Clinical Nutrition, 85(6), 1552-1556. https://academic.oup.com/ajcn/article/85/6/1552/4633039

[15] Rasyid, A., & Lelo, A. (1999). The effect of curcumin and placebo on human gall-bladder function: an ultrasound study. Alimentary Pharmacology & Therapeutics, 13(2), 245-249. https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2036.1999.00464.x

[16] Weisberg, S. P., Leibel, R., & Tortoriello, D. V. (2008). Dietary curcumin significantly improves obesity-associated inflammation and diabetes in mouse models of diabesity. Endocrinology, 149(7), 3549-3558. https://academic.oup.com/endo/article/149/7/3549/2455393

[17] Ejaz, A., Wu, D., Kwan, P., & Meydani, M. (2009). Curcumin inhibits adipogenesis in 3T3-L1 adipocytes and angiogenesis and obesity in C57/BL mice. The Journal of Nutrition, 139(5), 919-925. https://academic.oup.com/jn/article/139/5/919/4750823

[18] Khan, A., Safdar, M., Ali Khan, M. M., Khattak, K. N., & Anderson, R. A. (2003). Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care, 26(12), 3215-3218. https://care.diabetesjournals.org/content/26/12/3215

[19] Mansour, M. S., Ni, Y. M., Roberts, A. L., Kelleman, M., RoyChoudhury, A., & St‐Onge, M. P. (2012). Ginger consumption enhances the thermic effect of food and promotes feelings of satiety. Metabolism, 61(10), 1347-1352. https://www.sciencedirect.com/science/article/pii/S0026049512001073

[20] Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(04), 353-356. https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-2006-957450

[21] Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

[22] Burkhardt, S., Tan, D. X., Manchester, L. C., Hardeland, R., & Reiter, R. J. (2001). Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus). Journal of Agricultural and Food Chemistry, 49(10), 4898-4902. https://pubs.acs.org/doi/abs/10.1021/jf010321+

[23] Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909-916. https://link.springer.com/article/10.1007/s00394-011-0263-7

[24] Garrido, M., Paredes, S. D., Cubero, J., Lozano, M., Toribio-Delgado, A. F., Muñoz, J. L., … & Barriga, C. (2010). Jerte Valley cherry-enriched diets improve nocturnal rest and increase 6-sulfatoxymelatonin and total antioxidant capacity in the urine of middle-aged and elderly humans. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 65(9), 909-914. https://academic.oup.com/biomedgerontology/article/65A/9/909/582848

[25] Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food, 13(3), 579-583. https://www.liebertpub.com/doi/abs/10.1089/jmf.2009.0096

[26] Seymour, E. M., Lewis, S. K., Urcuyo‐Llanes, D. E., Tanone, I. I., Kirakosyan, A., Kaufman, P. B., & Bolling, S. F. (2009). Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity‐prone rats fed a high fat diet. Journal of Medicinal Food, 12(5), 935-942. https://www.liebertpub.com/doi/abs/10.1089/jmf.2008.0270

[27] Kelley, D. S., Rasooly, R., Jacob, R. A., Kader, A. A., & Mackey, B. E. (2006). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of Nutrition, 136(4), 981-986. https://academic.oup.com/jn/article/136/4/981/4664244

[28] Ou, K., Sarnoski, P., Schneider, K. R., Song, K., Khoo, C., & Gu, L. (2012). Microbial catabolism of procyanidins by human gut microbiota. Molecular Nutrition & Food Research, 56(10), 1357-1365. https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201200243

[29] Seymour, E. M., Tanone, I. I., Urcuyo-Llanes, D. E., Lewis, S. K., Kirakosyan, A., Kaufman, P. B., & Bolling, S. F. (2011). Blueberry intake alters skeletal muscle and adipose tissue peroxisome proliferator-activated receptor activity and reduces insulin resistance in obese rats. Journal of Medicinal Food, 14(12), 1511-1518. https://www.liebertpub.com/doi/abs/10.1089/jmf.2010.0292