If you’ve ever spent the night staring at the ceiling, you’re not alone. Many people try everything from chamomile tea to warm milk in search of better sleep.
But according to several registered dietitians interviewed by Real Simple, one simple grocery-store staple might make a real difference: tart cherry juice.
Why tart cherry juice stands out
Unlike trendy supplements or complicated powders, tart cherry juice is a natural beverage packed with compounds that support rest.
Dietitian Jackie Newgent, RDN, told Real Simple that drinking a small glass before bed can help improve sleep duration and quality, particularly in older adults or those struggling with insomnia.
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Studies published in Food Science & Nutrition and Sleep Medicine: X suggest that regular consumption of tart cherry juice can increase melatonin levels in the body and promote more consistent rest over time.
Rich in antioxidants
But melatonin isn’t the only reason this drink may help.
According to a study published in American Journal of Therapeutics Tart cherries are also rich in antioxidants, including procyanidins and other plant compounds that fight inflammation and protect tryptophan, an amino acid essential for producing serotonin and melatonin.
According to Mackenzie Burgess, RDN, a recipe developer and nutritionist at Cheerful Choices, these antioxidants help the body use tryptophan more efficiently, which supports the natural production of sleep-related hormones.
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Making it a nightly habit
Experts emphasize that consistency matters more than quantity.
A few ounces of 100% Montmorency tart cherry juice each evening with no added sugars can be more effective than drinking it occasionally.
For those who find the juice too tart, Mackenzie Burgess suggests turning it into a gentle mocktail.
Mixing tart cherry juice with sparkling water, lemon-lime soda, or a touch of magnesium powder can make it easier to sip while adding extra sleep-supporting nutrients.
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Some people even enjoy drinking it from a wine or champagne glass as part of their bedtime ritual.
Tart cherry juice isn’t a miracle cure, but experts agree it’s a simple, natural way to support better sleep quality.
Sources: Real Simple, Food Science & Nutrition, American Journal of Therapeutics and Sleep Medicine: X.
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