Drinking tart cherry juice before bed may support sleep, studies suggest
Experts recommend moderation, noting 8–12 ounces may be enough to see potential sleep benefits
Tart cherry juice has gained popularity as a natural sleep aid, with social media users and nutrition experts pointing to its potential effects on sleep quality. But what does the science actually say about drinking it before bedtime?
Tart cherry juice is made from sour varieties such as Montmorency cherries, which naturally contain melatonin the hormone that helps regulate the sleep-wake cycle.
It also contains tryptophan, an amino acid the body uses to produce melatonin, which may further support sleep regulation.
Some research suggests that drinking tart cherry juice may improve sleep efficiency. One study found that participants who consumed about 8 ounces twice daily for two weeks experienced better sleep quality compared to those who did not.
How much and when to drink it
Experts generally suggest that 8 to 12 ounces of tart cherry juice or about 1 to 2 ounces of concentrated juice may be enough to potentially support sleep benefits.
Many people choose to drink it about one to two hours before going to bed, allowing the body time to process its active compounds.
While evening consumption is most common, some research indicates that regular intake throughout the day may also contribute to improved sleep patterns over time.
Other potential health benefits
Beyond sleep support, tart cherry juice has been studied for several other possible benefits. These include reduced muscle soreness after exercise, improved recovery in endurance activities, and a potential reduction in inflammation markers in the body.
Some early research has also linked it to heart and cognitive health due to possible effects on blood pressure and cholesterol levels.
Possible downsides and precautions
Despite its benefits, tart cherry juice is not suitable for everyone. It can be high in natural sugars, which may be a concern for people with diabetes or those following low-carbohydrate diets. Allergic reactions, though rare, are also possible.
Health experts also advise caution for individuals taking certain medications, particularly those that affect blood clotting, blood pressure, blood sugar, or immune function.
Because tart cherry juice may have similar biological effects to melatonin supplements, it’s best to check with a healthcare provider before using it regularly as a sleep aid.
While not a guaranteed cure for insomnia, tart cherry juice may offer a simple, natural addition to bedtime routines for those looking to improve sleep quality.