Tart cherry juice has gained attention as a natural remedy for poor sleep — and there might be some truth to the hype.
Here’s why you maybe should start drinking tart cherry juice.
It contains natural melatonin
Tart cherry juice is a natural source of melatonin — the hormone your body produces to regulate sleep cycles.
More melatonin can potentially help your body fall asleep faster and stay asleep longer.
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It has tryptophan for better sleep
Tryptophan, found in tart cherries, is an amino acid that your body turns into serotonin and melatonin.
These brain chemicals help regulate mood and sleep patterns.
Antioxidants may ease tension
This juice is packed with antioxidants and anti-inflammatory compounds that can reduce muscle soreness and discomfort — two common barriers to restful sleep.
A study on older adults showed improvement
A 2010 study found that older adults with insomnia slept slightly better after drinking tart cherry juice twice daily for two weeks, compared to a placebo.
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It boosted melatonin levels in research participants
In a 2012 study, participants who drank tart cherry concentrate had significantly higher melatonin levels and reported longer, better-quality sleep.
Midlife adults slept longer with tart cherry juice
A 2018 study showed that adults over 50 who drank 240 mL of tart cherry juice twice per day slept longer than those who had a placebo drink.
Elite athletes slept better
A 2022 study on elite female hockey players found those who drank 200 mL of tart cherry juice morning and evening had improved sleep quality over five days.
The ideal dose
Most studies used two 8-ounce (240 mL) servings per day — one in the morning, one before bed. This routine seemed to produce the best results.
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Watch the sugar and side effects
Be sure to choose tart cherry juice without added sugar, as sugar can disrupt sleep. The juice also contains sorbitol, which may cause stomach upset in some people.
It’s not a magic fix for everyone
If you don’t see results after 1–2 weeks of daily use, tart cherry juice may not work for you. Always consult a doctor if you’re struggling with persistent sleep issues.
This article is based on information from Healthline.com.
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