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Does tart cherry juice help you sleep? Many people struggling with restless nights are turning to natural options, and tart cherry juice has become one of the most talked-about choices. Some studies suggest compounds in tart cherries may influence melatonin production and support sleep patterns, while others report mixed results.
The question is whether this simple drink truly makes a difference or if it is just another wellness trend.
Tart cherries contain natural compounds that may encourage the body to ease into rest. Drinking tart cherry juice daily could also provide benefits that reach beyond sleep.
Tart cherries naturally contain melatonin, the hormone that helps regulate the body’s sleep-wake cycle. A randomized, double-blind, placebo-controlled study found that consuming Montmorency tart cherry juice concentrate for seven days significantly increased urinary melatonin levels in healthy adults and led to measurable improvements in total sleep time, time in bed, and sleep efficiency compared to placebo (Howatson et al., 2011)5. These findings suggest that tart cherry juice may serve as a natural source of melatonin that helps extend sleep time and improve sleep continuity.
Tart cherries provide tryptophan, an amino acid the body uses to make serotonin and melatonin. In a placebo-controlled crossover study of adults over 50 with insomnia, participants who drank Montmorency tart cherry juice twice a day for two weeks showed an average increase of 84 minutes in total sleep time and higher sleep efficiency. Researchers suggested that these changes may be linked to greater tryptophan availability and reduced breakdown of this amino acid, which supports the body’s ability to produce serotonin and melatonin (Losso et al., 2018)6. These findings point to a possible role of tart cherry juice in supporting natural sleep rhythms through tryptophan-related pathways.
Tart cherries contain anthocyanins and other antioxidants that may influence inflammation in the body. In a randomized controlled trial involving adults aged 65 to 80, daily consumption of tart cherry juice for 12 weeks significantly lowered C-reactive protein levels, a marker of inflammation, and also reduced oxidative stress indicators compared to a control drink (Chai et al., 2019)1. These results suggest that the anti-inflammatory properties of tart cherry juice may contribute not only to overall health but also support the body’s ability to relax more comfortably at night.
Research shows that tart cherry juice may influence sleep by raising melatonin levels in the body and improving how long and how well people sleep. In studies reviewed by Cheon and Kim (2022), older adults with insomnia who drank Montmorency tart cherry juice reported longer sleep duration, more efficient sleep, and less difficulty falling asleep compared to those who consumed a placebo. Similar benefits were noted in healthy adults, where both objective measures, such as actigraphy, and subjective reports showed increases in total sleep time and better overall rest.
One explanation is that tart cherries provide exogenous melatonin, which can supplement the hormone already made by the body. Evidence from the same review also suggests that higher urinary levels of melatonin metabolites were detected after cherry juice intake, supporting the idea that this fruit can reinforce natural sleep signals. While these findings are promising, the review highlights that most studies are small and short in duration, so larger clinical trials are still needed to confirm the long-term impact of tart cherry juice on sleep (Cheon & Kim, 2022)2.
Even if the sleep benefits are modest, many people value tart cherry juice for other reasons.
Compounds in tart cherries may support serotonin activity, which could help people feel more balanced emotionally. While not a substitute for professional sleep medicine, adding tart cherry juice may be part of a routine that encourages steadier moods and overall well-being.
Tart cherry juice contains polyphenols with antioxidant and anti-inflammatory effects that may help the body recover after intense activity. A review of research on athletes found that tart cherry juice reduced muscle soreness, supported faster strength recovery, and lowered blood markers of inflammation and oxidative stress after both strength and endurance exercise. The authors noted that it may be most useful when recovery is the priority, such as after competitions or heavy training, rather than during the adaptation phase of workouts (Vitale et al., 2017)7.
Cherries contain natural compounds called anthocyanins and others that show anti-inflammatory activity. Research shows that both sweet and tart cherries can affect the pathways involved in inflammation, including COX enzymes (Cyclooxygenase enzymes). These are proteins that help the body produce prostaglandins, which are chemicals responsible for causing inflammation and pain. A review also found that cherries can reduce specific inflammatory markers:
IL-6 (Interleukin-6): This is a signaling protein (called acytokine) that the body quickly releases in large amounts to signal an infection or tissue injury. High levels cause inflammation.
TNF- (Tumor necrosis factor-alpha): This is another maincytokine that controls both acute (short-term) and chronic (long-term) inflammation throughout the body.
COX-II (Cyclooxygenase-II): This is the specific type of COX enzyme that the body makesmore of when inflammation is actively occurring, leading directly to more pain.
These effects help explain why some people use cherry products to manage stiffness and discomfort in their joints. While most findings come from laboratory studies, the evidence suggests that cherries may help reduce inflammation that contributes to conditions like gout and other forms of joint irritation (Collins, Saag, & Singh, 2019)3.
Getting the amount right is important. Too little may not show any effect, while too much sugar could make it harder to rest well.
Research on Montmorency tart cherry juice often uses one to two 8-ounce servings each day. In a randomized trial of women aged 65 to 80, those who drank two servings daily showed greater benefits compared to those who had only one (Dodier et al., 2021)4. Based on these findings, many people choose one glass in the morning and another about two hours before bed to support sleep rhythms and more consistent rest.
For those who prefer convenience, tart cherry juice concentrate, capsules, or pill form can provide the same compounds without requiring larger servings of juice.
Some tart cherry juice beverages contain added sugar, which can interfere with a good night’s rest. Choosing unsweetened tart cherry juice or a tart cherry juice blend without sweeteners is a better option, especially when drinking it before bed.
Timing makes a difference in how tart cherry juice may support rest.
Most research suggests drinking it about one to two hours before bedtime so the body has time to adjust. Some people also use a split routine, with a smaller serving in the morning and another at night, which may provide steadier melatonin support across the day and evening.
For most adults, tart cherry juice is considered safe and can be part of a balanced diet. Still, there are a few things worth keeping in mind before making it part of your routine:
Digestive discomfort: Some people experience mild stomach cramps or diarrhea, especially when drinking tart cherry juice daily.
Natural sugars: Tart cherries contain sugar, so those managing blood pressure or blood sugar should choose unsweetened versions.
Sleep concerns: Individuals with ongoing sleep difficulties may want to consult a healthcare provider before relying on cherry juice for support.
Medication interactions: Anyone taking prescription drugs, especially blood thinners, should check with their doctor before regular use.
Like any natural approach to sleep support, tart cherry juice works best when paired with good sleep hygiene, such as limiting screen time at night and keeping a consistent bedtime.
Tart cherry juice is not a cure for insomnia, but it may gently support better rest by promoting longer sleep, steadier sleep continuity, and more consistent routines. Some studies suggest benefits are most noticeable in older adults with insomnia, though more research is needed. Choosing an unsweetened tart cherry juice, drinking it daily, and combining it with good habits may help the body ease into a more restful sleep. For many, adding tart cherry juice is a simple, natural step toward improved sleep quality and overall well-being.
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Does tart cherry juice really help you sleep?
Yes, drinking tart cherry juice may help with sleep by increasing melatonin and supporting more consistent sleep rhythms.
When should you drink tart cherry juice for sleep?
Most research points to drinking tart cherry juice one to two hours before bed.
How much tart cherry juice should you drink daily for better sleep?
Two 8-ounce servings of Montmorency tart cherry juice daily are commonly used in research.
Is tart cherry juice better than melatonin supplements?
Tart cherry juice provides natural melatonin along with antioxidants, offering sleep support plus other potential health benefits.
Are there side effects to drinking tart cherry juice for sleep?
It is generally safe, though some people notice mild stomach upset or concerns about too much sugar.
References
Chai, S. C., Davis, K., Zhang, Z., Zha, L., & Kirschner, K. F. (2019). Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients, 11(2), 228. https://doi.org/10.3390/nu11020228
Cheon, J., & Kim, M. (2022). Comprehensive effects of various nutrients on sleep. Sleep and biological rhythms, 20(4), 449–458. https://doi.org/10.1007/s41105-022-00408-2
Collins, M. W., Saag, K. G., & Singh, J. A. (2019). Is there a role for cherries in the management of gout?. Therapeutic advances in musculoskeletal disease, 11, 1759720X19847018. https://doi.org/10.1177/1759720X19847018
Dodier, T., Anderson, K. L., Bothwell, J., Hermann, J., Lucas, E. A., & Smith, B. J. (2021). U.S. Montmorency Tart Cherry Juice Decreases Bone Resorption in Women Aged 65-80 Years. Nutrients, 13(2), 544. https://doi.org/10.3390/nu13020544
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://doi.org/10.1007/s00394-011-0263-7
Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics, 25(2), e194–e201. https://doi.org/10.1097/MJT.0000000000000584
Vitale, K. C., Hueglin, S., & Broad, E. (2017). Tart Cherry Juice in Athletes: A Literature Review and Commentary. Current sports medicine reports, 16(4), 230–239. https://doi.org/10.1249/JSR.0000000000000385