Can tart cherry juice actually improve your sleep?

Sleep

Oct 27

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Tart cherry juice for sleep is trending, but does it actually work? Here’s what studies say, what the possible benefits are, and 5 mindful tips if you’re thinking of trying it out.

Recently, tart cherry juice has been getting some social media attention as a potential sleep aid. The idea is simple enough — you drink a small glass before bed to help you stay asleep. And while trendy sleep-hacks tend to come and go, this one may have a bit of science to back it up.

Cherries naturally contain melatonin — the hormone your body uses to help regulate sleep-wake cycles. Some small studies suggest that drinking tart cherry juice may slightly increase sleep duration and quality, particularly for people dealing with insomnia or disrupted sleep. The research is early, but it’s promising.

If you're curious and looking for a low-effort, potentially helpful addition to your bedtime routine, this one might be worth exploring. Here’s what we know so far and how to use tart cherry juice in a way that fits your evening.

Can tart cherry juice help you sleep?

Tart cherry juice is often associated with better sleep thanks to its natural mix of melatonin, tryptophan, and antioxidants.

Its sleep-supporting potential comes mainly from melatonin, which can help regulate your body clock, and anti-inflammatory compounds, which can help improve sleep quality.

While the melatonin content is pretty modest compared to melatonin supplements, it may still offer a gentle nudge to your body’s internal rhythm — especially when included as part of a calming bedtime routine.

What the studies say

So far, only a handful of small studies have tested tart cherry juice for sleep. But here's a look at what those limited studies found:

Older adults with insomnia: In one trial, participants who drank tart cherry juice twice daily reported modest improvements in sleep time and sleep quality compared to a placebo.
Increased melatonin: Another study suggested it could significantly increase melatonin levels and sleep duration.
Polysomnography: In research, one study suggested that tart cherry juice could increase sleep time by as much as 85 minutes.
Opposing results: Other studies have found no changes in sleep quality or duration.
Meta studies: A 2023 review was more optimistic about tart cherry juice.

These mixed findings indicate that tart cherry juice may support sleep in some cases, but more robust research is still needed.

The good news is that as long as you limit your quantities to avoid an acidic stomach, or gastro intestinal upset, experimenting with cherry juice is safe for most people to try.

3 other potential benefits of tart cherry juice

Drinking tart cherry juice can also potentially help in three other areas of your health:

Muscle recovery: Some athletes drink it after workouts, as a few studies suggest it may ease muscle soreness and help speed recovery.
Joint comfort: Tart cherry juice has been linked to reduced gout flare ups and arthritis-related discomfort, though findings are mixed.
Heart health: Its antioxidants may help reduce oxidative stress, which plays a role in your cardiovascular health.

How to incorporate tart cherry juice into your bedtime routine: 5 mindful tips

If you’re thinking about trying tart cherry juice to help you get better sleep, it’s generally considered safe and can be easy to incorporate into your winddown routine. Here are five mindful ways to try it.

1. Start small with portion size

Begin with one 8-ounce glass at night and then see how your body reacts. A larger serving can add additional sugar and calories, which may offset its potential benefits. If you’re watching your sugar intake, consider unsweetened juice or a tart cherry concentrate mixed with water.

💙 Rest easier by listening to Dr. Michael Breus’ meditation Eat Well, Sleep Well in his Better Sleep series in the Calm app.

2. Time it about 1–2 hours before bed

Like many sleep-supporting habits, timing matters. If you drink tart cherry juice too close to bedtime, it might make you wake up in the middle of the night to use the bathroom.

A good rule of thumb is to have it an hour or two before bed. This gives your body time to digest while still supporting your wind-down routine. You could also pair it with a calming ritual, like turning off screens, dimming the lights, or reading, as this helps tell your body that it’s time for rest.

3. Make it part of a consistent ritual

Often, the winddown ritual you drink the juice in matters more than the juice itself. So, don’t just toss a glass back at the sink. Instead, make it meaningful.

Pour a small glass of the juice into your favorite glass or mug and sit somewhere cozy. Sip it slowly as a grounding cue for your body to shift into “sleep mode.”

💙 Relax for a good night's sleep by listening Calm’s Wind Down (for Sleep) meditation with Chibs Okereke.

4. Notice how your body responds

Track how you feel over a week or two rather than expecting results overnight. Ask yourself if you’re falling asleep faster, staying asleep longer, or waking up feeling more refreshed.

Try using a sleep journal or the notes app on your phone to get down your thoughts and patterns. If you don’t notice a difference after consistent use, it may not be the right tool for you, and that’s okay.

5. Balance it with other gentle sleep habits

Tart cherry juice may play a small role in sleep quality, but it works best alongside other healthy habits. Consider pairing it with:

A wind-down routine like stretching, meditation, or light reading.
Limiting caffeine later in the day, so your body isn’t fighting against stimulation.
Creating a cozy sleep environment with cooler temperatures and blackout curtains.

Tart cherry juice for sleep FAQs

Does tart cherry juice really help you sleep?

It might, but the evidence isn’t strong enough to say for sure. A few small studies suggest that tart cherry juice could help people fall asleep faster or stay asleep longer, but the improvements were modest.

Some people notice a difference when they drink it regularly, while others don’t feel any change at all. If you’re curious, consider trying it for a week and then see if you notice an improvement in your sleep.

Is tart cherry juice better than melatonin?

Not exactly. Tart cherry juice naturally contains melatonin, but in much smaller amounts than what you’d get from a melatonin supplement. That said, if you’re looking for a gentler, food-based approach that also comes with antioxidants than drinking tart cherry juice is a good option.

As a general rule of thumb, tart cherry juice shouldn’t be considered an equivalent replacement for melatonin supplements.

How much tart cherry juice should you drink before you sleep?

Most studies used between 8–16 ounces per day. So, if you’re just starting out, try one small glass in the evening that’s around 8 ounces. This is generally enough to test how your body reacts.

If you prefer a lighter option, tart cherry concentrate mixed with water can give you the same flavor with a little more control over the portion size.

Are there studies on tart cherry juice for improved sleep?

Yes, but they’re limited. One study found that older adults with insomnia who drank tart cherry juice twice daily experienced improvements in sleep duration and quality. Another showed slight increases in melatonin levels and longer sleep time.

It’s important to note that these studies were small and sometimes funded by the cherry industry. This means the results are interesting but not conclusive. And larger, independent studies are still needed.

Are there any downsides to drinking tart cherry juice?

Tart cherry juice is generally considered safe in moderate amounts, but it’s not completely risk-free. The main concern is sugar as a glass can have 25–30 grams of sugar. This can add up quickly if you’re drinking it daily. Additionally, some people may notice stomach discomfort or intestinal distress if they drink too much of it.

If you have conditions like diabetes or are on certain medications, especially blood thinners, reach out to your healthcare provider before you make tart cherry juice a part of your routine.

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sleep

Calm Editorial Team