Tart cherry juice is a source of melatonin, which is a hormone that induces sleep. Some studies suggest that consuming tart cherries before sleep increases sleep duration and quality.
Tart cherries are a specific type of cherry known as Prunus cerasus. They naturally contain a small amount of melatonin, as well as tryptophan, a substance the body uses to make serotonin and melatonin.
Read on to learn more about tart cherry juice for sleep, including what the research says, how to use it, and the potential side effects.
Some studies suggest tart cherry juice may improve sleep duration or quality in adults.
A 2023 review of 8 past studies examined the research on tart cherry juice. The authors found that while self-reported improvements in sleep time and quality were not significant, objective measures found that they were.
This means that the participants did not report noticing much improvement, but that scientific tests did record increases in total sleep time and sleep efficiency. Sleep efficiency is a measure of how much time a person spends asleep while they are in bed.
The results suggest that tart cherry juice may increase sleep duration, even if a person does not notice it. However, the authors point out that the quality of the studies was low to moderate, meaning they may not be fully reliable.
Additionally, there is no evidence that tart cherry juice works for children or toddlers with difficulty sleeping.
More high-quality research is necessary to confirm the findings.
Scientists are not sure how tart cherry juice might help improve sleep, but there are several theories, according to a 2023 review:
- Melatonin: Tart cherry juice naturally contains a small amount of melatonin, which helps make people feel sleepy. However, 100 grams of fresh fruit contains only around 0.135 micrograms of melatonin, which is lower than the dose doctors typically recommend for sleep.
- Tryptophan: Similarly, tart cherry juice also contains tryptophan, which is an amino acid the body uses to make melatonin and serotonin. Both of these hormones influence sleep. Again, though, the amount of serotonin in tart cherry juice is low.
- Cytokines: Some previous studies have noted that consuming tart cherry juice increases interleukin-1β and tumor necrosis factor alpha. These substances are involved in inflammation and can induce sleep.
Currently, it is unclear which mechanism explains tart cherry juice’s effects.
To use tart cherry juice for sleep, people need the right kind of juice and an effective dosage.
Choosing a product
Tart cherries are a specific variety of cherry with the Latin name Prunus cerasus, also known as sour cherry. For the juice to have any benefit, it needs to contain this type of cherry, rather than other varieties.
The main types of tart cherries in the United States are Montmorency and Balaton. People may see these names on the product label.
Ideally, the juice also needs to be fresh or highly concentrated. Some cherry juice products are very diluted, meaning the amount of cherry in the liquid is low or difficult to determine.
Since tart cherry juice is sour, some products may contain added sugars to sweeten them. People who wish to avoid added sugars may want to check the label before buying.
Dosage and timing
There is no precise dosage or timing for tart cherry juice, as studies have used differing approaches. One
A 2023 review notes many other studies also asked participants to drink the juice twice daily, often for several weeks or months. Drinking the juice in the morning and evening may help people stick to a routine.
Using tart cherry juice for sleep is likely safe for most people. However, there are a few potential risks, such as allergic reactions and digestive symptoms.
Cherries are high in sorbitol, which some people have difficulty digesting. This may cause symptoms such as:
- nausea
- stomach cramps
- diarrhea
There is no research on the long-term effects of drinking tart cherry juice.
People with chronic health conditions or who take medications should check with a doctor to ensure that tart cherry juice is safe for them.
Tart cherry juice may benefit some people, but many factors can affect sleep. Combining it with other strategies to promote restful sleep may be the most effective.
These could include avoiding:
- the use of screens for at least an hour before bed
- caffeine, especially later in the day
- alcohol or nicotine
- large meals close to bedtime
- strenuous exercise within 4 hours of trying to sleep
Things that may help include:
- creating a comfortable, quiet sleep environment
- doing calming activities before bed
- trying mindfulness or meditation for sleep
- sticking to a consistent routine
If these strategies do not help, people may want to discuss trying melatonin or other sleep aids with a doctor.
Below are answers to common questions about tart cherry juice.
No studies have tested tart cherry juice in children, and there is no evidence that it helps to address sleep regression.
Tart cherry juice contains a significantly smaller dose of melatonin than doctors usually prescribe. However, some may prefer it because there are few known risks to drinking cherry juice.
Tart cherry juice may help lengthen people’s sleep duration. However, more research is necessary to confirm how well this works. There is also no evidence that it helps induce sleep in children.
People can try out tart cherry juice by having a glass twice per day consistently for a few weeks or months. Because there are few known risks, many people may be able to try it out.
Other strategies for promoting sleep include sleep hygiene, avoiding substances that can disrupt sleep, and winding down before bed. If a person still has difficulty sleeping after trying these approaches, they may need to speak with a doctor.