The Science Behind Tart Cherry Juice and Sleep: Does It Really Help?
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Struggling with sleep? Tart Cherry Juice Concentrate might be a natural solution worth trying.
Montmorency tart cherries are packed with phytochemicals, including melatonin, the hormone that helps regulate your sleep-wake cycle. But does drinking tart cherry juice actually help you sleep better?
Let’s explore the science.
What the Research Says About Tart Cherry Juice and Sleep
In a randomized, double-blind, placebo-controlled study, researchers looked at whether Tart Cherry Juice Concentrate could improve sleep quality and increase melatonin levels in healthy adults.
Here’s what they found:
- 20 adults took either tart cherry juice or a placebo for 7 days.
- Their sleep quality was tracked using both actigraphy (a wrist-worn sleep tracker) and sleep questionnaires.
- Researchers also measured urinary melatonin levels over 48 hours.
Key Results:
People who consumed tart cherry juice had significantly higher melatonin levels compared to those taking the placebo.
Sleep improvements included:
- More time in bed
- Longer total sleep time
- Better sleep efficiency (spending more of your time in bed actually sleeping)
While the natural rhythm of melatonin (the timing of its release) didn’t change, there was a trend toward stronger melatonin signals in the body.
What This Means for You:
These findings suggest that Tart Cherry Juice Concentrate:
- Can help increase melatonin naturally.
- May improve both sleep duration and sleep quality.
- Could be a natural way to support better sleep, especially if you experience mild sleep disturbances.
How to Use Tart Cherry Juice for Sleep:
For best results:
- Take 1 oz. of Tart Cherry Juice Concentrate, twice daily.
- Ideal timing: Morning and 1–2 hours before bedtime.
- Continue daily to maintain higher melatonin levels and better sleep patterns.
Ready for Deeper Rest?
Try Tart Cherry Juice Concentrate and see the difference for yourself!