Does Tart Cherry Juice Help You Sleep?

If you have trouble sleeping and are looking for a natural sleep aid to help, you’re not alone. The American Academy of Sleep Medicine says 33% of people experience insomnia periodically, and 10% have chronic insomnia. There’s been increasing interest in chamomile tea, magnesium, melatonin and tart cherry juice and their effect on sleep health. 

But does tart cherry juice help you sleep? We’ll look at the research surrounding tart cherry juice and sleep, along with its other potential health benefits. 

What is Tart Cherry Juice?

Tart cherries aren't exactly like the sweet Bing cherries you can buy fresh in the grocery store. Instead, tart cherries, or Montmorency cherries, are smaller, brighter and more sour. Tart cherries also contain more melatonin than their sweeter counterparts. 

Melatonin is a hormone produced in the body that helps you sleep. It’s important to note that the melatonin found in cherries isn’t the same as the hormone melatonin made in your body, or even in melatonin supplements. 

Tryptophan, an amino acid that helps the body produce melatonin, is also found in tart cherry juice, which contains both antioxidant and anti-inflammatory properties. Both melatonin and tryptophan make you feel sleepy, so it’s understandable why you might wonder if tart cherry juice helps you sleep better.

Does Tart Cherry Juice Help You Sleep?

While you sleep, your body is healing, repairing, and restoring itself, along with strengthening your immune system. Not getting enough sleep has been linked to health issues such as high blood pressure, diabetes, heart disease, weight gain and depression. Sleep deprivation also can affect your productivity, focus and mood. 

Much of the science behind tart cherry juice and sleep has to do with the melatonin and tryptophan it contains. These play a role in regulating the natural sleep/wake cycle. 

Research has shown melatonin supplements can help you sleep longer and have better quality sleep. Studies done on tryptophan also show its benefits for sleep, with one study showing tryptophan can help you fall asleep faster and increase the amount of sleep you get. 

A small 2018 pilot study in the American Journal of Therapeutics found that eight ounces of tart cherry juice twice a day helped older adults with insomnia sleep better and longer. More recently, another small study with female athletes found that sleep quality was improved when participants drank tart cherry juice twice a day 48 hours after exercise.

How Much Tart Cherry Juice Should You Drink?

If you want to try tart cherry juice for sleep, try taking it one to two hours before bed. But you can also take some in the morning to get even more benefits. The Cleveland Clinic advises starting out with about four ounces of juice. There isn’t a recommended amount of cherries to aid in sleep and can affect people differently.

There are some downsides to tart cherry juice. While rare, some people can experience an allergic reaction, including if you also have allergies to birch pollen. Drinking tart cherry juice can lead to nausea, vomiting and diarrhea in some people. Tart cherry juice is also more expensive than other natural sleep remedies.

More research is needed into the connection between tart cherry juice and sleep, particularly its effects long-term. Scientists still don’t understand exactly if and how tart cherry juice can help you sleep better. 

What are the Other Potential Benefits of Tart Cherry Juice?

Research is also looking into benefits beyond sleep for tart cherry juice, such as: 

●    Improved memory: Drinking tart cherry juice has been linked to improved memory, possibly due to the antioxidant properties of tart cherry juice. Other fruits such as blueberries, grapes and strawberries are also high in antioxidants. 

●    Better attention and focus: Tart cherry juice might also help improve attention and alertness, and reduce mental fatigue.  

●    Heart health: Tart cherry juice might help lower blood pressure and cholesterol due to its antioxidant and anti-inflammatory properties. But another study showed the juice didn’t have any effect on cholesterol and blood pressure. 

●    Improved blood sugar: Drinking tart cherry juice might help you lower your fasting blood glucose levels. 

●    Muscle recovery: The antioxidant and anti-inflammatory properties of tart cherry juice might also help athletes recover faster after intense workouts. Research also shows tart cherry juice consumption leading up to a workout can help you recover quicker post-workout.  

What Other Natural Sleep Remedies Help With Sleep?

Besides tart cherry juice, there are other natural remedies and tips to help you sleep easier, including:

●    Guided meditation: A type of meditation that is guided by an instructor using audio or video. Research shows it can help you get better quality sleep. 

●    Warm milk: Do you know what else has tryptophan and melatonin? Milk. And consuming it as a warm drink before bed might help you doze off easier. The warmth may also be soothing to drink, though there’s no good research saying it’s better than cold milk at helping you sleep. 

●    Chamomile tea: Chamomile tea has been around for thousands of years and might improve your sleep by helping you stay asleep and reduce nighttime awakenings. Just make your chamomile tea blend doesn’t contain added caffeine. 

●    Essential oils: Some essential oils have shown some promise in improved sleep quality. Lavender has been studied extensively for its relaxing and sleep-inducing properties. 

●    A regular bedtime routine: Also known as sleep hygiene, having a regular bedtime routine can help your body maintain its natural circadian rhythm. Go to bed and wake up at the same time every day. Put away screens an hour or two before bed, and create a relaxing bedtime ritual that signals to your body it’s time for bed.  

●    Comfortable sleep environment: Sleeping in a cool, dark and quiet room can help you sleep more comfortably and get better quality sleep. Investing in a quality mattress is also important. Studies have shown a new mattress can help with back pain and better sleep quality than sleeping on an older mattress. 

The Bottom Line

Tart cherry juice has become increasingly popular for its claim as a sleep aid, likely because it contains melatonin and tryptophan. Whether cherry juice is beneficial for sleep is still being studied, but tart cherry juice still is nutritious, with plenty of antioxidants and vitamins. 

More proven (and cost-effective) methods of better sleep are a regular bedtime routine and an environment conducive to sleep. Having a supportive mattress, especially one with cooling features to help regulate body temperature, can go a long way in helping you get a restful night’s sleep.