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Tart cherry juice has become one of the most talked-about natural sleep remedies, with wellness trends and social media fueling interest in its potential benefits. But does the science support the hype? Researchers have studied whether this ruby-red drink can actually improve sleep quality, and the findings are more nuanced than the trend suggests.
Does tart cherry juice really help you sleep?
Tart cherry juice may help support sleep because Montmorency tart cherries contain naturally occurring melatonin along with compounds that help the body produce it, according to registered dietitians and small clinical studies.
The benefits are not tied to one ingredient. “The benefits of tart cherry juice come from a combination of melatonin, anti-inflammatory effects, and support of the body’s natural sleep processes not from a single ingredient alone,” Debbie Petitpain, MBA, RDN, told Martha Stewart. Tart cherries also contain compounds that may help support tryptophan, the amino acid the body uses to make serotonin and then melatonin.
How much tart cherry juice should you drink for sleep?
Most studies have used about 8 ounces of 100% tart cherry juice, typically consumed in the evening.
You do not need a large serving to potentially see benefits, but consistency appears to matter. Petitpain says drinking it regularly over time may matter more than a single serving, since potential effects are typically seen after repeated use. Mackenzie Burgess, RDN, a registered dietitian nutritionist and recipe developer at Cheerful Choices, told Lauren Thomann for Real Simple “Tart cherry juice is naturally rich in antioxidants, which studies show may help increase sleep time and efficiency.”
What do sleep studies say about tart cherry juice?
Two small studies suggest tart cherry juice may improve sleep duration and quality, though researchers say larger studies are still needed.
In a small study of adults with insomnia conducted by researchers at the Louisiana State University Agricultural Center and Pennington Biomedical Research Center, drinking tart cherry juice was associated with about 84 additional minutes of sleep per night compared with placebo. A separate small study of older adults with insomnia linked tart cherry juice to better sleep quality and fewer insomnia symptoms. Researchers suggested the effects may relate to the fruit’s natural melatonin content and anti-inflammatory compounds.
Together, these studies suggest tart cherry juice may play a role in supporting sleep, but experts caution that it is not a proven treatment for insomnia and should be viewed as one potential tool among other healthy sleep habits.
This article was created by content specialists using various tools, including AI.
