Tart Cherry Juice: Can It Really Help You Sleep Better?

Tart Cherry Juice: Can It Really Help You Sleep Better?

Tart cherries contain more melatonin than other types of cherries, making them a powerful aid to sleep efficiency. Increased sleep efficiency—no matter the reason—can provide people with more energy during the day. If you want to add tart cherry juice to your daily routine, look for a product without added sugar.

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A quick TikTok scroll highlights the latest trend in sleep health: drinking tart cherry juice.

Video creators and wellness consumers on the app rave about the juice's sleep benefits. The hashtag #tartcherryjuice has more than 40 million views, with users claiming the drink can help both adults and children fall asleep faster and wake up feeling rested.

Insomnia and restlessness are common problems as many people lack sleep quantity, sleep quality, or both - so this hack could be great news for the health and wellness space. But is it true? Can drinking tart cherry juice before bed really provide a restful sleep - or does it just leave a sour taste in your mouth?

How much sleep you need according to experts

Tart Cherry Juice and Sleep Efficiency

All cherries contain melatonin, a chemical commonly known to induce sleepiness and prevent insomnia. Tart cherries – sometimes known as Montmorency cherries or sour cherries – have significantly higher melatonin content than other types of cherries. They also support the preservation of tryptophan.

“The [tart] cherries contain a chemical that inhibits the breakdown of tryptophan, an amino acid associated with [aiding] sleep,” said Dr. Frank Greenway, chief medical officer at the Pennington Biomedical Research Center at Louisiana State UniversityHealth.

Melatonin and tryptophan work hand in hand to promote sleep health. Melatonin is synthesized from tryptophan, so it can be assumed that an increase in tryptophan indicates an increase in melatonin - and therefore better sleep. A 2018 study further confirmed this notion, with researchers noting spikes in sleep efficiency after individuals participated in two consecutive weeks of tart cherry juice consumption.

Frank Greenway, MD

The [tart] cherries contain a chemical that inhibits the breakdown of tryptophan, an amino acid associated with [aiding] sleep

—Frank Greenway, MD

While the juice significantly helps with both sleep length and quality, there is no conclusive evidence that consuming tart cherry juice would make you feel more rested upon waking. "It doesn't make a person sedated, it just makes a person sleep longer," noted Dr. Greenway, who is also one of the authors of the aforementioned study.

That said, it's no surprise that individuals who experience better sleep efficiency also experience more energy when they wake up. That's the clear cause and effect - non-tart cherry juice causing energy during the day.

Benefits of Tart Cherry Juice

While tart cherry juice affects a person's sleep, there are other physical health benefits as well:

May promote brain health, may improve the immune system, may reduce inflammation, may aid recovery after physical exertion and prevent or relieve pain

Adding tart cherry juice to your routine

If you're looking to add tart cherry juice to your routine, there are a few things you need to keep in mind. The first is that it is best to consume 8-12 ounces of tart cherry juice or 1-2 ounces of juice concentrate at a time. In one study, participants drank a glass of juice in the morning and then in the evening, one to two hours before bed.

Depending on the tart cherry juice options available in your area, you may need to be aware of the sugar content. Many tart cherry juice products can be flavored to prevent the cherries from becoming excessively tart.

"For those concerned about sugar content, tart cherry juices can be sweetened with added sugar and contain less fiber," Jessica Issacs, RD, a registered dietitian who specializes in performance nutrition for professional athletes.

If tart cherry juice is not available, sustainable, or preferred for your routine, capsules or gummies could be alternative options. Tart cherry sleep studies have been conducted with juice, but powdered supplements show similar results in the exercise area.

The rest you get is crucial to helping your body function at its best, and small routine adjustments—like drinking a helpful juice—are achievable steps individuals can take to strive for better sleep.

If you have any questions or concerns about adding tart cherry juice to your diet or the method in which you would like to do so, speak with a healthcare provider or registered dietitian.

Health Benefits of Cherries