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The information on this website is designed to offer self-care tips and recommendations based on evidence-based research and literature from professionals in each field. It is not intended to diagnose or treat any specific medical condition. Please consult with your healthcare provider before making any health-related decisions.
Tart cherry juice, particularly from Montmorency cherries, has gained attention as a natural remedy for improving sleep. This vibrant red juice isn’t just a trendy health drink; it’s backed by research for its potential to support deeper and longer sleep, especially for those struggling with insomnia or disrupted sleep cycles.
Why Tart Cherry Juice Helps with Sleep
The sleep-promoting effects of tart cherry juice stem from its high natural melatonin content, the hormone that regulates your sleep-wake cycle. Montmorency tart cherries contain more melatonin than other cherry varieties. In addition to melatonin, tart cherry juice is rich in proanthocyanidins and tryptophan, compounds that may also contribute to sleep regulation by reducing inflammation and oxidative stress, both of which are linked to poor sleep quality. Moreover, tart cherry juice may influence circadian rhythm regulation by enhancing the body’s internal sleep-wake cycle and improving sleep efficiency by increasing total sleep time and reducing nighttime awakenings.
What the Research Shows
Several studies support the effectiveness of tart cherry juice in promoting better sleep. A 2012 study published in the European Journal of Nutrition found that participants who consumed tart cherry juice concentrate for seven days experienced significant increases in melatonin levels, sleep duration, and sleep efficiency. Similarly, a 2018 study published in the American Journal of Therapeutics observed that older adults with insomnia who drank tart cherry juice for two weeks gained an average of 84 more minutes of sleep per night compared to those who received a placebo. These findings suggest that tart cherry juice may be particularly helpful for individuals dealing with insomnia, disrupted sleep patterns, or jet lag.
How Much to Drink and When
Research suggests that tart cherry juice is most effective for sleep-related benefits when consumed in specific doses and at specific times. Most studies use a regimen of 8 to 10 ounces of tart cherry juice, or about 1 ounce of tart cherry concentrate mixed with water, taken twice daily. One dose is typically consumed in the morning, and the second is taken 1 to 2 hours before bedtime. This dosing pattern supports the body’s natural sleep-wake cycle by enhancing melatonin production at appropriate times, which may improve both sleep duration and quality.
What to Look for When Buying Tart Cherry Juice
Not all tart cherry juices clearly list the cherry variety used, but if you’re looking to support better sleep and overall wellness, it’s essential to choose products made from Montmorency tart cherries, the specific variety shown in research to boost melatonin and improve sleep quality naturally. Look for 100% Montmorency tart cherry juice with no added sugars, fillers, or blends for the most benefit. Labels that say “unsweetened,” “not from concentrate,” or “cold-pressed” are often better choices, as they retain more of the fruit’s natural compounds. While organic options may help reduce pesticide exposure, they are not required for effectiveness.
Because many brands don’t clearly state their cherry source, it helps to know which ones consistently use Montmorency cherries. Trusted options include Cheribundi, Lakewood Organic Tart Cherry, Dynamic Health Tart Cherry Juice Concentrate, and Country Spoon Tart Cherry Concentrate. These brands specifically market Montmorency tart cherries and maintain product integrity that aligns with research-based recommendations.
On the other hand, it’s best to avoid products that only say “cherry juice blend,” “made with cherry juice,” or “fruit juice cocktail.” These are often diluted with apple or grape juice, contain added sugars, or use sweet cherries that lack the melatonin and phytonutrient content needed for sleep support. Always read labels carefully to get a pure, effective tart cherry product.
Tart cherry juice is a natural, research-backed supplement supporting better sleep. While not a cure-all for chronic insomnia, its melatonin and antioxidant properties make it a gentle option to include in your nightly routine. Consult a healthcare provider before starting if you have any medical conditions or are on medications.
