Does leftover rice go to your refrigerator to die? I always have good intentions to use it up the next day and never do...until I found this recipe! If you're looking for a new, delicious way to use up leftover rice, these breakfast rice cakes are the perfect solution! Lightly sweet, crispy on the outside, and packed with flavor, they’ve become a staple in my house—especially because my 8-year-old loves them. You can mix in any fruit you have on hand or pile on your favorite toppings for an extra boost! Why You’ll Love These Breakfast Rice Cakes ✔ Uses Leftover Rice – A great way to get that leftover rice out of your fridge and transform yesterday’s grains into something delicious. ✔ Kid-Approved – Slightly crunchy, naturally sweet, and customizable with fruit and fun toppings. ✔ Protein-Packed – Thanks to the eggs and my homemade protein powder, these keep you full and fueled for the day. ✔ Quick & Easy – A simple batter, a quick fry, and breakfast is served...
Menopause isn’t just about hot flashes and mood swings—it’s also when sleep can become a struggle. If you’ve found yourself staring at the ceiling at 3 AM, tossing and turning, or waking up feeling exhausted, you’re not alone. But before you reach for sleep aids, there’s a natural, science-backed solution you might not have tried yet: tart cherry juice!
Yes, really! This simple, delicious drink might be just the thing to help you sleep more soundly and wake up feeling refreshed. Let’s break down the science and how you can use it to your advantage.
Why Sleep Gets Harder During Menopause
We know menopause brings hormonal shifts, but did you know that declining estrogen and progesterone impact sleep? Here’s how:
✔️ Lower Estrogen = Less Melatonin – Estrogen helps regulate melatonin, the hormone that controls our sleep-wake cycle. When estrogen drops, so does melatonin, making it harder to fall and stay asleep.
✔️ Less Progesterone = More Restlessness – Progesterone has a calming effect on the brain, almost like a natural sleep aid. As levels decline, sleep quality can take a hit.
✔️ Increased Cortisol (Stress Hormone) – Menopause can increase stress hormones, which disrupts deep sleep and can cause middle-of-the-night wake-ups.
But here’s the good news: you can take back control of your sleep—naturally!
The Sleep-Boosting Power of Tart Cherry Juice
So, what makes tart cherry juice a menopause sleep hero?
It’s a Natural Source of Melatonin
Tart cherries are one of the few natural food sources of melatonin, the hormone that tells your body it’s time to sleep. Studies show that drinking tart cherry juice increases melatonin levels, helping you fall asleep faster and stay asleep longer. (Pigeon et al., 2010)
It Helps Produce Serotonin
Tart cherries contain tryptophan, an amino acid that helps produce serotonin, the “feel-good” neurotransmitter that supports relaxation and sleep. Low serotonin is linked to insomnia and mood disturbances during menopause. (Howatson et al., 2012)
It Reduces Inflammation
Menopause can increase inflammation, leading to joint pain, headaches, and restless sleep. Tart cherries are packed with antioxidants and anthocyanins, which help reduce inflammation and may improve sleep quality. (Losso et al., 2018)
How to Use Tart Cherry Juice for Sleep
Try this simple nighttime habit:
✔️ Drink 4-8 ounces of unsweetened tart cherry juice about 30-60 minutes before bed.
✔️ Choose 100% tart cherry juice (not from concentrate and no added sugar).
✔️ Pair it with a bedtime routine—dim the lights, avoid screens, and give yourself time to unwind.
A Quick Note: If you have blood sugar concerns, pair your cherry juice with a handful of nuts or some protein to slow sugar absorption.
Other Sleep-Boosting Strategies for Menopause
Tart cherry juice is a great tool, but sleep is multi-faceted! Here are a few other ways to improve your sleep naturally:
Magnesium before bed – Supports relaxation and muscle recovery.
A warm bath or shower – Helps signal to your body that it’s time for sleep.
Deep breathing or meditation – Lowers cortisol and calms the nervous system.
A cool, dark bedroom – Keeps night sweats and wake-ups at bay.
Final Thoughts
Menopause doesn’t have to mean restless nights! By supporting your body with natural tools like tart cherry juice, smart nutrition, and stress management, you can sleep better, wake up energized, and feel your best.
Your body is strong. Your sleep is worth prioritizing. And with the right strategies, menopause can be a time of thriving, not just surviving!
Have you tried tart cherry juice for sleep? Let me know in the comments!
Sweet Dreams, Friends,
Coach Joanie
Want to learn how to make small but powerful shifts for a more empowered menopause journey? Join the 21-Day, Built To Thrive program!
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References
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.
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.
Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., & Yu, Y. (2018). Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. Journal of Medicinal Food, 21(7), 700-709.