The truth about tart cherry juice and sleep: does it really help

If you've been scrolling social media or hanging out with a health-conscious friend, you may have heard the buzz: tart cherry juice is the ultimate sleep hack. People claim it can help you drift off faster, stay asleep longer, and wake up feeling refreshed—basically a magic elixir for insomniacs. But does it really live up to the hype, or is it just another trendy fad? Let's get to the bottom of what tart cherry juice actually does for sleep.

What is tart cherry juice?

Tart cherry juice comes from Montmorency cherries, also known as sour cherries. These are different from the sweet cherries you might snack on during the summer—they're smaller, tangier, and pack more nutrients with every bite. Tart cherries are rich in:

• Melatonin: A natural hormone that regulates sleep cycles.

• Tryptophan: An amino acid that assists your body in producing serotonin (which turns to melatonin).

• Antioxidants: Compounds that reduce inflammation and may support stress regulation.

What's the science behind drinking tart cherry juice?

A handful of studies have investigated the connection between consuming tart cherry juice and sleep quality. Here's what they've found:

• One study discovered that drinking tart cherry juice twice daily for two weeks helped participants sleep an average of 84 minutes longer per night.

• Another study suggested that tart cherry juice improved overall sleep quality in people with chronic insomnia.

However, it's worth pointing out that most of these studies are small and often funded by cherry-related organizations. It doesn't mean the results are invalid, but it does mean we should take the data with a grain of salt.

That being said, tart cherries do appear to pack lots of natural melatonin and other sleep-promoting compounds. Plus, their antioxidants could reduce inflammation and stress, which might help you wind down at the end of the day.

Who might benefit from drinking a tart cherry juice beverage?

While tart cherry juice is no one-size-fits-all solution to sleep efficiency, certain groups might find it helpful:

• People with occasional sleeplessness: If you're looking for a natural alternative to sleep aids, adding tart cherry juice to your sleep routine might be worth a shot.

• Athletes: Tart cherry juice has been shown to reduce muscle soreness and aid recovery, potentially leading to better rest.

• Those with mild insomnia: Although fruit juice won't cure chronic insomnia or other sleep disorders, it could offer some support for mild sleep disruptions.

However, if you're dealing with more serious sleep disorders (like sleep apnea), tart cherry juice by itself won't do the trick. In those cases, it's better to consult a doctor or sleep specialist.

How to use tart cherry juice for sleep

If you're ready to give tart cherry juice a try, here's how to incorporate it into your routine for a good night's sleep:

• Dosage: Most studies used 8 to 16 ounces of tart cherry juice daily, split into two servings (morning and evening).

• Timing: For the best results, drink the second serving of your tart cherry juice blend about 1–2 hours before bed.

• Taste tips: Tart cherry juice can be pretty tangy, so feel free to dilute it with water or blend it into a smoothie.

And don't expect instant results! It might take a week or two of consistent use before you notice any significant changes in your sleep patterns.

What are the drawbacks of drinking tart cherry juice?

Like any health trend, tart cherry juice isn't without its potential downsides. Here are a few things to keep in mind:

• Calorie and sugar content: One cup of tart cherry juice can contain 140 calories or more. If you're watching your sugar intake, opt for unsweetened versions.

• Medical concerns: If you have conditions like diabetes or are taking certain medications, consult your doctor first.

• Not a miracle cure: Tart cherry juice won't make up for poor sleep habits. Don't expect miracles if you're scrolling on TikTok until 2 a.m. or drinking coffee at midnight.

So, does it really work?

The short answer: it can help, but it's not a magic solution. Tart cherry juice seems to offer some health benefits, especially for people with occasional sleep issues, athletes needing better recovery, or those looking for a natural alternative to sleep aids.

That said, it's not going to work for everyone, and it's certainly not a substitute for good sleep habits. To increase your chances of enhanced sleep quality and longer sleep duration, try sticking to a consistent sleep schedule and using a sleep mask for better rest.

Drowsy sleep masks are crafted from ultra-comfortable 22-momme mulberry silk with a total blackout design. They help create the perfect sleep environment, ideal for falling asleep faster and staying asleep longer. Choose your favorite colors, such as the soothing Dusty Gold, the luxurious Purple Lavender Haze, or the calming Damask Rose. Pairing tart cherry juice concentrate with a Drowsy sleep mask might just be the winning combination for restful sleep.