Tart Cherry Juice for Better Sleep

If you struggle with winding down at night, a natural bedtime helper may already be sitting in your fridge: tart cherry juice. This deep red juice, pressed from Montmorency or sour cherries, has been studied for its ability to improve sleep quality and duration.

Why Tart Cherry Juice Helps with Sleep

1. Natural Source of Melatonin – Tart cherries contain melatonin, the hormone that regulates your sleep-wake cycle. Supplementing with melatonin-rich foods may help you fall asleep faster and improve sleep efficiency.

2. Anti-Inflammatory Compounds – The anthocyanins (a type of antioxidant) in tart cherries may reduce oxidative stress and inflammation, which can disrupt sleep.

3. Magnesium for Relaxation – Cherries contain small amounts of magnesium, a mineral that supports muscle relaxation and nervous system health. Adequate magnesium levels are associated with deeper, more restorative sleep.

4. Tryptophan Boost – Tart cherries also provide tryptophan, an amino acid your body uses to produce serotonin and melatonin, both essential for restful sleep.

   
   

Simple Bedtime Tart Cherry Drink

Here’s my favorite quick recipe for winding down at night:

Ingredients

• 2–3 oz organic tart cherry juice (unsweetened, straight)

• Filtered water

• Stevia or natural sweetener of choice

• 
  

Directions

1. Add tart cherry juice to a glass.

2. Fill the rest with filtered water.

3. Stir in your preferred natural sweetener.

4. Sip, relax, and enjoy a restful night’s sleep.

Fun Variations

• Sparkling Twist – Swap still water for sparkling mineral water for a fizzy treat.

• Citrus Refresh – Add a splash of lime or lemon juice for brightness.

• Nutrient Boost – Enhance your drink by adding a few drops of liquid vitamins or minerals.

• Mocktail Style – Mix with a splash of pomegranate or blueberry juice for added antioxidants.

Final Thoughts

Tart cherry juice is a simple, natural way to support your body’s sleep cycle. Combined with good sleep hygiene (like limiting screens before bed and keeping a regular bedtime), this nightly ritual can help you fall asleep faster and stay asleep longer.

References

• Howatson G, et al. "Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality." Eur J Nutr. 2012;51(8):909–916.

• Pigeon WR, et al. "Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study." J Med Food. 2010;13(3):579–583.

• Garrido M, et al. "A new cherry product rich in tryptophan and melatonin improves sleep and mood outcomes in humans." Nutrients. 2012;4(8): 1028–1042.