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Last update: March 5, 2025

5 minute read

What is Tart Cherry?

Have you ever tossed and turned, wishing for a natural remedy to enhance your sleep quality? Discover how tart cherry juice, rich in melatonin and antioxidants, may help you drift into a restful slumber.

By Stephanie Wright, RN, BSN

Edited by Dr. Dimitar Marinov, MD, RDN, PhD

Learn more about our editorial standards

Getting a good night's sleep is vital for your well-being, yet many people struggle each night. Could tart cherry juice be the key to unlocking better sleep naturally? Let's delve into the science behind this superfruit and its potential sleep benefits.

Key takeaways

Tart cherries may elevate melatonin levels, the hormone responsible for regulating sleep-wake cycles
Studies indicate tart cherry juice may increase sleep duration and quality
Regular intake might enhance sleep efficiency, reducing nighttime awakenings

Melatonin content and sleep regulation

Tart cherries, especially the Montmorency variety, are a natural source of melatonin—the hormone that regulates our sleep-wake cycles. Research indicates that consuming tart cherry juice may elevate melatonin levels in your body.

For instance, a 2012 study published in the European Journal of Nutrition found that participants who drank 1 ounce (30 milliliters) of tart cherry juice concentrate 30 minutes before their evening meal for seven days had significantly higher melatonin levels compared to those who consumed a placebo.

Sleep quality and duration

Several scientific studies have explored how tart cherry juice affects sleep:

Extended sleep time: The 2012 study mentioned earlier found that participants increased their total sleep time by 25 minutes and improved sleep efficiency by 5-6% after consuming tart cherry juice concentrate.
Chronic insomnia relief: In a 2018 study involving adults over 50 with chronic insomnia, drinking about 1 cup (240 milliliters) of tart cherry juice in the morning and evening for two weeks increased sleep time by a remarkable 84 minutes.
Reduced daytime napping: The study also reported less daytime napping.

These findings suggest that including tart cherry juice into your diet may significantly enhance sleep duration and quality, making it a natural alternative for those struggling with sleep disturbances.

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Additional beneficial compounds

Beyond melatonin, tart cherries are rich in other substances that may promote better sleep:

Tryptophan: Tart cherries contain tryptophan, an essential amino acid that the body uses to produce both melatonin and serotonin, hormones that regulate sleep and mood.
Antioxidants and anti-inflammatory agents: Tart cherries are packed with antioxidants and have anti-inflammatory properties. These compounds may help alleviate discomfort and promote relaxation, potentially contributing to better sleep quality.

Recommendations for consumption

Interested in trying tart cherry juice for sleep? Here's how to get started:

Choose pure tart cherry juice: Opt for 100% pure juice without added sugars or artificial ingredients.
Timing matters: Drink the juice about 30 minutes to an hour before bedtime.
Start small and be consistent: Begin with a half-cup serving and maintain regular consumption to observe potential benefits.

Tart cherry juice may naturally support sleep quality and duration. While generally safe, moderation and consultation with a healthcare professional are recommended for optimal use.

— Dr. Dimitar Marinov, MD, RDN, PhD

Possible side effects and considerations

While tart cherry juice is generally considered safe for most people, there are a few things to keep in mind:

Natural sugars: Tart cherry juice contains natural sugars, so if you're watching your sugar intake or have diabetes, it's important to consume it in moderation and consult with a healthcare professional.
Digestive discomfort: Some people may experience digestive discomfort if consuming large amounts. Start with small servings to see how your body reacts.
Allergies: If you have an allergy to cherries, you should avoid tart cherry juice.

Always consult with a healthcare professional before adding new supplements or significant dietary changes to your routine.

Getting melatonin naturally

Did you know that tart cherries are one of the few natural food sources of melatonin? Including them in your diet could offer a delicious way to support your sleep naturally!

Other natural sleep aids

If you're looking to enhance your sleep naturally, along with tart cherry juice, you might consider other sleep-promoting foods and practices:

Herbal teas: Chamomile, valerian root, and lavender teas are traditional remedies known for their calming effects.
Magnesium-rich foods: Consuming magnesium may help relax muscles and improve sleep quality. Foods like almonds, spinach, and pumpkin seeds are good sources.
Good sleep hygiene: Maintaining a regular sleep schedule, creating a restful environment, and limiting screen time before bed can significantly impact your sleep quality.

Remember, combining tart cherry juice with other healthy sleep habits may maximize your chances of getting a good night's rest.

Dos and don'ts of using tart cherry juice for sleep

Do’s

Do consult with a healthcare professional before adding tart cherry juice to your routine, especially if you have underlying health conditions.
Do monitor your body's response to the juice and adjust your intake accordingly.
Do combine tart cherry juice with other good sleep hygiene practices for optimal results.

Don’ts

Don't rely solely on tart cherry juice if you have severe sleep issues—professional medical advice is important.
Don't consume large amounts immediately; excessive intake may lead to digestive discomfort due to natural sugars.
Don't choose juices with added sugars or artificial ingredients, which may negate the health benefits.

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Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about tart cherry.

Final thoughts

Tart cherry juice shows promise as a natural aid for improving sleep quality and duration. With its rich melatonin content and beneficial compounds like tryptophan and antioxidants, it could be a valuable addition to your nightly routine.

Remember, it's essential to consult with a healthcare professional before making significant changes to your diet or if sleep problems persist. By including tart cherry juice and adopting good sleep hygiene practices, you may find yourself drifting into restful sleep more easily and enjoying the rejuvenating benefits of a good night's rest.

Sources and references

Author

Stephanie Wright

Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.

Fact checker

Dr. Dimitar Marinov

Dr. Marinov has years of experience in scientific research and preventive and clinical medicine. His publications in peer-reviewed journals are on nutritional status, physical activity, and musculoskeletal disorders among adolescents.

At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.

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