Tart cherry juice for better sleep: what the research says

It’s funny how every few months there’s a new “natural sleep trick” going around, from magnesium gummies to blue-light blockers. But lately, tart cherry juice has been the one people keep coming back to. Not just because it tastes good. But because a few studies suggest it might have something to do with better sleep quality. It’s not magic, and it’s not a cure for sleepless nights. Still, there’s some science worth talking about.

1. Where the idea came from

The whole thing started with a small study on tart cherry juice, specifically Montmorency cherries (really sour cherries), that looked at their effect on sleep.

Researchers had older adults with insomnia drink tart cherry juice twice a day for two weeks. Others got a placebo. The group that had the juice? They reported longer sleep duration and slightly better sleep efficiency.

The results were published in the European Journal of Nutrition and later archived on the U.S. National Library of Medicine. It wasn’t a massive study, but it started the conversation. Could drinking tart cherry juice really help people wind down more easily at night?

2. What are the benefits of tart cherry juice

Here’s what we know so far. Tart cherries naturally contain small amounts of melatonin, the hormone that helps your body know when it’s time to fall asleep. They also have anti-inflammatory health benefits and antioxidants that may play a role in helping the body recover—not in a “health miracle” way, but more in a subtle, supportive way.

When researchers looked closer, they found that those who drank cherry juice concentrate had significantly elevated melatonin levels compared to those who didn’t. That could explain why they reported more restful sleep. Of course, that doesn’t mean the juice replaces melatonin supplements or treats sleep disorders. It just means tart cherry juice may give your body a small, natural nudge in the right direction.

3. What happens when you drink it regularly

The study’s participants drank a tart cherry juice beverage twice a day, once in the morning and once before bed. After two weeks, they noticed longer sleep duration, and some said they felt less tired during the day.

But the results were modest. The improvements were there, but small. Still, if you’re someone who struggles to relax at night, those extra few minutes of deeper sleep might feel like a win. Researchers think it’s less about “forcing” sleep and more about supporting your natural rhythm, helping your body produce melatonin more smoothly.

4. Are there other benefits of adding tart cherry juice to your life?

Yes, but don’t expect miracles. People who consume tart cherry juice daily often mention other perks, like feeling less sore after workouts or noticing small changes in energy. That’s because tart cherries contain polyphenols and antioxidants that may help with exercise recovery and support general heart health.

Some studies even looked at its link to blood pressure, though the results are mixed. Basically, tart cherry juice might do a few helpful things for your body, but the main draw remains its gentle connection to sleep quality.

5. How to add it to your routine

If you’re curious, start small. A typical serving is about 200–250ml of tart cherry juice concentrate, or you can drink tart cherry juice straight from the bottle if it’s unsweetened.

A few things to keep in mind:

• Go for Montmorency tart cherry juice when you can—that’s the variety used in most research.

• Check the label. Some versions contain too much sugar, particularly those blends mixed with sweet cherries.

• Try having it about an hour before bed. That’s usually when people say they notice the most sleep benefits.

And remember, if you’re sensitive to sugar before bedtime, you can always sip it earlier in the evening and see how your body reacts.

6. What researchers still don’t know

The study that started this conversation was small and focused on older adults with chronic insomnia. That means it doesn’t necessarily apply to everyone.

We don’t yet know if tart cherry juice helps younger people, or if the effects stick around long term. Further research is still needed to understand exactly how tart cherries interact with sleep patterns and whether results vary across different age groups.

But that’s science, it evolves. We now have early signs that food-based sources like tart cherry might help improve sleep quality for some people, especially when combined with other good habits.

7. A simple way to think about it

If you see tart cherry juice as a sleep aid, you might be disappointed. But if you see it as one small piece of your evening ritual, like reading, stretching, or turning off the lights earlier, it makes more sense.

A glass of tart cherry juice blend, a calm space, and a sleep mask might not sound groundbreaking, but they work together to make rest come easier. And that’s the real takeaway here. Tart cherry juice may not change your life overnight, but it could make bedtime feel calmer, and that’s a good start toward a good night’s sleep.