Can Cherry Juice Help You Sleep Better Tart cherry juice—especially from Montmorency or sour cherries—is gaining popularity for its potential health benefits. From easing muscle soreness and reducing inflammation to supporting the immune system, this vibrant red juice is packed with powerful nutrients. But one of the most intriguing benefits? It might actually help you sleep better how tart cherry juice supports restful sleep, how much you should drink, and what other health benefits it may offer.
Tart Cherry Juice and Sleep
If you struggle with insomnia or restless nights, tart cherry juice might offer a natural solution. Research shows that this juice can help increase sleep duration and efficiency, particularly in people with sleep difficulties. But what makes it so effective?
The key lies in its natural compounds—tryptophan and melatonin.
- Tryptophan is an amino acid that helps your body make melatonin.
- Melatonin is a hormone your brain releases in response to darkness, helping regulate your sleep-wake cycle.
Tart cherries have higher levels of both compounds compared to sweet cherries. In fact, 100 grams of tart cherries contain around 9 milligrams of tryptophan. Drinking tart cherry juice may boost your melatonin levels, helping you fall asleep faster and stay asleep longer
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How Much Should You Drink for Better Sleep?
To enjoy sleep benefits, try drinking 8–12 ounces of tart cherry juice or 1–2 ounces of concentrated juice daily. The best time? About 1–2 hours before bedtime. Some people may also benefit from having a small amount in the morning and evening to help stabilize melatonin levels throughout the day.
If you’re sensitive to sugar or calories, opt for a no-sugar-added version or consider tart cherry extract in supplement form. Always speak to your doctor before adding a new supplement to your routine, especially if you’re on medication.
More Than Just a Sleep Aid
Tart cherry juice does more than help you snooze. Here are other science-backed benefits:
Supports Exercise Recovery
Feeling sore after a workout? Studies suggest that tart cherry juice can reduce muscle soreness and speed up recovery, making it popular among athletes and fitness enthusiasts.
Fights Inflammation
Thanks to its rich antioxidant profile, tart cherry juice helps lower inflammation in the body. It contains anthocyanins—powerful compounds that combat oxidative stress and may even reduce symptoms of arthritis and gout
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Boosts Brain Health
Some research shows tart cherry juice may improve cognitive function in older adults by reducing oxidative damage in the brain. It may also help protect against age-related mental decline.
Improves Heart Health
Tart cherry juice has been linked to lower blood pressure and improved cholesterol levels—two key factors in maintaining a healthy heart.
Strengthens the Immune System
With nutrients like vitamin A, potassium, and antioxidants, tart cherry juice supports a healthy immune response, especially during intense physical activity.
Is It Safe to Drink?
The National Institutes of Health (NIH) reports that up to 16 ounces of tart cherry juice per day or 480 mg of tart cherry extract is generally safe for most people over a short period (up to two weeks). Just watch for the sugar content, especially if you’re managing conditions like diabetes or following a low-carb diet As with any food, allergic reactions are possible—even if you’ve never had one before. Also, tart cherry juice could theoretically interact with medications that are affected by melatonin, including:
- Blood thinners
- Anticonvulsants
- Birth control pills
- Diabetes medications
- High blood pressure medications
- Immunosuppressants
Always check with your healthcare provider if you’re taking medication or considering tart cherry supplements
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So, is tart cherry juice the miracle sleep tonic it’s hyped up to be While early research is promising, experts say we need more large-scale, high-quality studies to confirm the benefits. Some studies report improved sleep quality and duration, while others are less conclusive. In short: tart cherry juice might help, but it’s not a guaranteed cure for insomnia.
Dietitian Amy Gorin, M.S., R.D.N., points out that tart cherry juice is one of the few natural food sources of melatonin and is worth trying for those looking for natural sleep aids. However, registered dietitian Lauren Yawitz warns that drinking tart cherry juice isn’t a one-size-fits-all solution. “It’s not a magic bullet,” she says. “And there are other lifestyle changes that may be just as effective If you’re looking for other sleep tips, try these
- Stick to a consistent sleep schedule.
- Limit caffeine and alcohol.
- Avoid screens before bed.
- Consider cognitive behavioral therapy (CBT) for chronic insomnia
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Frequently Asked Questions
How long does it take for tart cherry juice to help you sleep?
Most people notice improvements in sleep within a few days to two weeks of regularly drinking tart cherry juice. Since it naturally boosts melatonin levels, it’s best to take it 1–2 hours before bedtime to support a better night’s rest
Can you drink tart cherry juice every night?
Yes, tart cherry juice is generally safe to drink every night in moderation. Just be mindful of the sugar content, especially if you have diabetes or are watching your calorie intake. Go for a no-added-sugar version when possible
Is tart cherry juice better than melatonin supplements for sleep?
Tart cherry juice offers a natural source of melatonin along with other health benefits like antioxidants and anti-inflammatory compounds. While melatonin supplements can be effective, cherry juice may be a gentler, more holistic option for improving sleep.
What is the best tart cherry juice for sleep?
Look for 100% pure tart cherry juice made from Montmorency cherries, as they have the highest levels of melatonin and antioxidants. Choose organic or no-sugar-added varieties for the healthiest option
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The Takeaway
Tart cherry juice might be a helpful, natural addition to your bedtime routine—especially if you prefer food-based sleep solutions. It’s rich in melatonin and tryptophan, and studies show it may improve sleep quality, muscle recovery, inflammation, and brain health Just be mindful of your portion sizes and sugar intake, and consult a healthcare provider if you’re on medication. While tart cherry juice isn’t a guaranteed fix for everyone, it’s certainly worth exploring—especially if you’re after a more restful night’s sleep
