Does Tart Cherry Juice Really Help You Sleep?

If you struggle with getting a good night’s sleep, you’re not alone. Millions of people worldwide battle insomnia, restless nights, and poor sleep quality. But could a simple glass of tart cherry juice be the answer?

The short answer: Yes, tart cherry juice may help improve sleep. Research suggests that tart cherries are rich in melatonin and anthocyanins, which play a role in regulating the sleep cycle. Several studies indicate that drinking tart cherry juice can increase sleep duration and improve sleep quality, making it a natural remedy worth trying.

Our Top Picks for the Best Tart Cherry Juices for Sleep

To get the most sleep-enhancing benefits, choosing a high-quality tart cherry juice is essential. Here are our top three picks:

Lakewood Organic Pure Tart Cherry Juice

This 100% pure juice is cold-pressed to retain nutrients and contains no added sugars or preservatives, making it a top choice for sleep support.

Dynamic Health Tart Cherry Juice Concentrate

A powerful, nutrient-dense concentrate packed with antioxidants and melatonin, perfect for mixing into water or smoothies for a bedtime boost.

Cheribundi Original Tart Cherry Juice

This popular brand is known for its great taste and high anthocyanin content, helping to promote relaxation and recovery.

How Does Tart Cherry Juice Improve Sleep?

Tart cherry juice is packed with beneficial compounds that contribute to better sleep. Here’s how it works:

Natural Source of Melatonin

Melatonin is the hormone responsible for regulating the sleep-wake cycle. Tart cherries, particularly the Montmorency variety, contain a significant amount of melatonin, which may help signal to your body that it’s time to sleep.

Rich in Tryptophan

Tryptophan is an essential amino acid that the body converts into serotonin, a neurotransmitter that promotes relaxation and sleep. This, in turn, helps boost melatonin production.

Anti-Inflammatory Properties

Tart cherries are high in anthocyanins, antioxidants that help reduce inflammation. Chronic inflammation has been linked to sleep disorders, and reducing it can improve sleep quality.

Increases Sleep Duration

Studies have shown that consuming tart cherry juice increases sleep duration and efficiency, making it beneficial for people with insomnia or disrupted sleep patterns.

Scientific Studies on Tart Cherry Juice and Sleep

Research has provided promising evidence supporting the sleep-enhancing effects of tart cherry juice.

• A 2012 study published in the European Journal of Nutrition found that participants who drank tart cherry juice for seven days experienced significantly increased melatonin levels, resulting in longer and better sleep quality.
• Another study from Louisiana State University revealed that older adults with insomnia who consumed 8 ounces of tart cherry juice twice daily slept an average of 84 minutes longer per night compared to a placebo group.
• A 2018 review in the American Journal of Therapeutics concluded that tart cherry juice helps improve sleep efficiency and duration by enhancing melatonin and reducing inflammation.

How to Use Tart Cherry Juice for Better Sleep

For the best results, follow these guidelines when consuming tart cherry juice:

Drink It at the Right Time

Consume tart cherry juice about 30–60 minutes before bedtime to allow your body to absorb and utilize the melatonin.

Recommended Dosage

Studies suggest that 8–16 ounces per day is effective. This can be divided into two servings, one in the morning and one in the evening.

Choose 100% Tart Cherry Juice

Avoid brands with added sugars or artificial ingredients, as these may reduce the health benefits. Look for “pure tart cherry juice” or “concentrate” on the label.

Pair with a Healthy Nighttime Routine

Combine tart cherry juice with good sleep hygiene, such as reducing screen time, keeping a cool and dark bedroom, and maintaining a consistent sleep schedule.

Are There Any Side Effects of Drinking Tart Cherry Juice?

While tart cherry juice is generally safe, there are a few considerations to keep in mind:

Natural Sugars and Calories

Tart cherry juice contains natural sugars, which may affect blood sugar levels. Diabetics or those watching their sugar intake should opt for unsweetened varieties.

Potential Digestive Issues

Some people may experience mild digestive discomfort or diarrhea if consumed in large amounts. Start with a smaller portion to see how your body reacts.

Allergic Reactions

Though rare, some individuals may be allergic to cherries. If you have a history of fruit allergies, consult a doctor before trying tart cherry juice.

Conclusion

Tart cherry juice has gained recognition as a natural sleep aid, and scientific research supports its effectiveness. Its high melatonin content, along with tryptophan and powerful antioxidants, makes it a promising option for those struggling with insomnia or poor sleep quality. Studies have shown that drinking tart cherry juice can help extend sleep duration, improve sleep efficiency, and regulate the body’s sleep-wake cycle.

Ready to Buy? Here Is a Budget-Friendly Recommendation for You!

Looking for the best tart cherry juice without breaking the bank? Here are our top budget-friendly picks:

Knudsen Organic Just Tart Cherry Juice

A great budget-friendly option that delivers pure tart cherry goodness without added sugars or artificial ingredients.

Nature’s Life Tart Cherry Juice Concentrate

Affordable and highly concentrated, making it a cost-effective way to enjoy the sleep benefits of tart cherries.

FruitFast Tart Cherry Juice Concentrate

A wallet-friendly, preservative-free concentrate that provides a potent dose of melatonin and antioxidants.

FAQs

How long does it take for tart cherry juice to help with sleep?

Tart cherry juice typically takes 30 to 60 minutes to take effect. Drinking it about an hour before bedtime allows your body to absorb its natural melatonin and tryptophan, promoting relaxation and sleep. However, some people may notice improvements in sleep quality after a few nights of consistent use.

How much tart cherry juice should I drink for better sleep?

Research suggests that 8 to 16 ounces per day is effective for improving sleep quality. This can be divided into two servings—one in the morning and one before bed. If using a concentrate, mix 1 to 2 tablespoons with water.

Can I drink tart cherry juice every night?

Yes, tart cherry juice is safe to drink nightly. It is a natural source of melatonin and antioxidants, making it a great addition to a healthy bedtime routine. However, if you experience digestive discomfort or changes in blood sugar levels, consider adjusting your intake or consulting a healthcare provider.

Is tart cherry juice better than melatonin supplements?

Tart cherry juice provides a natural source of melatonin, along with other sleep-supporting compounds like tryptophan and antioxidants. While melatonin supplements deliver a concentrated dose, tart cherry juice may offer additional health benefits, such as reducing inflammation and improving muscle recovery. Choosing between the two depends on individual preferences and needs.

Can tart cherry juice cause side effects?

Tart cherry juice is generally safe, but some people may experience:

• Mild digestive discomfort (especially if consumed in large amounts)
• Increased sugar intake (important for those monitoring blood sugar)
• Potential allergic reactions (rare but possible for individuals sensitive to cherries)

Can tart cherry juice help with other health benefits besides sleep?

Yes! Tart cherry juice is rich in antioxidants and anti-inflammatory compounds that provide multiple health benefits, including:

• Reducing muscle soreness and aiding post-workout recovery
• Supporting heart health by lowering blood pressure and cholesterol
• Easing symptoms of arthritis and gout by reducing inflammation