Tart Cherry for Sleep: What the Evidence Shows
Tart cherry, often sold as juice or concentrate, has become a popular natural sleep aid. It contains compounds that plausibly support sleep, and the evidence, while modest, is encouraging. Here is what to know.
Key takeaways
- Tart cherry naturally contains a small amount of melatonin.
- It also provides compounds that may support the availability of sleep related signals.
- Small studies suggest modest improvements in sleep time and quality.
- It is a gentle, food based option, though juice can be high in sugar.
Why tart cherry may help
Tart cherries contain a naturally occurring amount of melatonin, the hormone that signals night to your body. They also supply polyphenols that may support the availability of tryptophan, a building block your body uses in sleep related pathways. Together these give a plausible reason it could help.
What the research shows
Small studies, some using tart cherry juice and others concentrate, have reported modest improvements in total sleep time and sleep quality, particularly in older adults. The effects are gentle rather than dramatic, and the research base is limited, so think of tart cherry as a mild, natural option to try rather than a strong sleep aid.
How to use it
People typically use tart cherry juice or a concentrate in the evening. If you are watching sugar, a concentrate or capsule may be preferable to a large glass of juice. As with any sleep aid, it works best alongside consistent sleep habits.
Frequently asked questions
Small studies suggest modest improvements in sleep time and quality. It is gentle rather than powerful, and worth trying as a natural option.
Both are used. Concentrate or capsules avoid the sugar load of a large glass of juice.
In the evening, alongside good sleep habits.
References and Further Reading
How we researched this: Our editorial team reviewed current clinical research and guidance from independent health authorities before writing and reviewing this article. You can verify the science yourself through the sources below.
