Tart Cherry Juice Could Be a Natural Sleep Aid

It’s unclear how it stacks up to other natural sleep aids, such as chamomile tea, magnesium, or milk.

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In a world buzzing with constant distractions and endless to-do lists, getting a good night’s sleep often feels like an elusive dream. With a flood of sleep aids, tips, and tricks claiming to be the magic bullet, figuring out what really works can feel overwhelming.

With its supposed anti-inflammatory properties and high levels of sleep-regulating melatonin, tart cherry juice has been hyped as a natural remedy to improve sleep quality and duration. But is this tart drink truly the sleep solution it’s cracked up to be, or just another trend that falls short of its promises? While its effectiveness was initially questioned, recent studies suggest that it may indeed have a positive influence on sleep.

Emerging Research on Tart Cherry Juice

A 2010 study published in the Journal of Medicinal Food suggested that a tart cherry juice blend might have a modest impact on sleep in older adults with insomnia, showing effects similar to those found in studies on melatonin and valerian—two of the most researched natural sleep aids.

However, the study comes with limitations. The treatment period was only two weeks, and the dosing strategies were not clearly defined, leaving many questions unanswered.

One of the lead authors of the study, professor Wilfred Pigeon, who has a doctorate in clinical psychology and is a professor of psychiatry and public health sciences at the University of Rochester Medical Center and director of the Sleep and Neurophysiology Research Lab, expressed skepticism about the effectiveness of tart cherry juice for sleep.

He told The Epoch Times that “tart cherry juice and fresh tart cherries may be slightly better compared to other natural sleep aids. On a scale of zero to 10, one is higher than zero.”

Pigeon acknowledged the study’s limitations: “I did this study many moons ago, and it was a very small study.”

Although Pigeon doubted the strength of his initial research, more recent studies provided additional evidence supporting the juice’s benefits.

Using polysomnography—a diagnostic tool in sleep medicine—a 2018 study involving eight participants found that participants with insomnia who drank tart cherry juice experienced an average increase of 84 minutes in their sleep time. Sleep efficiency was also increased on the Pittsburgh Sleep Quality Index.

A 2020 meta-analysis examining the efficacy of various treatments for insomnia in older people revealed that nonpharmacological interventions—including tart cherry juice, mindfulness stress-reduction programs, acupressure, and acupuncture—showed greater effectiveness compared to groups that did not take or participate in these treatments, albeit with limited evidence.

Additionally, a 2024 systematic review focused on nutritional interventions for menopause-related sleep disturbances found that certain strategies, such as incorporating tryptophan-rich foods and tart cherry juice, can enhance various aspects of sleep.

Emma Laing, a registered dietitian nutritionist with a doctorate in foods and nutrition and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times that tart cherry juice contains beneficial components like melatonin and tryptophan, which may play a role in promoting sleep duration and quality.

While the phytochemical content in tart cherries is modest, researchers are investigating whether consuming these cherries can help reduce inflammation and boost the body’s production of melatonin and serotonin. One potential mechanism behind this effect is the anti-inflammatory properties of tart cherries, as inflammation is known to interfere with sleep.

“It is, however, difficult to determine how tart cherry juice stacks up to other natural sleep aids, such as chamomile tea, magnesium, or having a banana and milk because large comparative studies have not yet been conducted,” she said.

She also noted that other tryptophan-rich foods—such as dairy products, nuts, eggs, seafood, and meat—as well as foods high in polyphenols, like brightly colored fruits and vegetables, have been found to similarly promote sleep quality and duration.

Tips for Tart Cherries

Laing noted that the precise amount of tart cherry juice needed to benefit sleep patterns has yet to be established. If you’re considering adding it to your diet, it’s essential to consult a sleep specialist or a registered dietitian to ensure it’s safe for you, especially if you have any medical conditions or are taking medications such as blood thinners.

While some studies suggest that drinking approximately 8 to 16 ounces of tart cherry juice per day may yield sleep benefits, most adults can safely start with a smaller amount—around 1 to 4 ounces daily.

Fresh tart (or sour) cherries may offer similar benefits to tart cherry juice, but they can be more challenging to find. Depending on the season and the grocery store, you might encounter them fresh, or they may only be available in frozen or dried forms. According to Laing, it would take about one to two handfuls of fresh tart cherries to match the nutritional profile of approximately 8 ounces of tart cherry juice.

Picking tart cherries can be a great way to combine physical activity with gathering natural aids for better sleep. Michigan is the leading producer, contributing 75 percent of the total tart cherry crop in the United States. Other states, including Utah, New York, Wisconsin, Washington, Oregon, and Pennsylvania, also cultivate these beneficial cherries.

A Healthful Addition to Support Sleep

Laing emphasized the importance of a varied diet to support overall health, including good sleep hygiene, as no single food or beverage can achieve this on its own.

Tart cherry juice is rich in nutrients and can be a valuable addition to a balanced diet, benefiting not only sleep but also cardiovascular, brain, and immune health.

“Healthy sleep is supported by consistent routines that can include tart cherry juice, but other factors are equally important, such as regular physical activity, effective stress management, limited caffeine and alcohol intake, regulated screen time, and more,” Laing advised.