Tart Cherry Juice for Sleep: What the Small Studies Show
Sleep & NighttimeArticleTart cherry juice and capsules are sold as a natural bedtime aid because the fruit contains melatonin. A 2025 review found only seven intervention studies, with mixed results and wide differences in dose and design. Here is what the research supports and what to weigh before you buy.
In this article
A glass of tart cherry juice before bed has become a popular sleep ritual, and capsules and concentrates line the supplement shelf. The idea is that tart cherries contain melatonin and plant pigments called anthocyanins.1 Here is what the studies show.
What a 2025 review found
A systematic review found only seven intervention studies of tart cherry and sleep.1
- Three reported better sleep measures, such as longer sleep, better sleep efficiency or falling asleep faster.1
- Three reported higher melatonin levels after tart cherry.1
- The studies used very different doses, lengths and groups of people.1
The authors concluded the evidence is still limited and mixed, and that better-designed trials in more varied groups are needed.1
What about older adults with insomnia?
Researchers planning a new trial noted that two small pilot studies suggested two weeks of daily tart cherry juice may increase sleep time in older adults with insomnia.2 Their own pilot study, testing about 16 ounces a day, is designed to see whether a larger trial is feasible.2 That’s an early stage of research.
Before you buy
- Count the sugar and calories. Sixteen ounces of juice a day adds up, which matters if you have diabetes or are watching your weight. Concentrates and capsules vary widely.
- Supplements aren’t standardized. The amount of melatonin and anthocyanins can differ by product.
- Watch bedtime drinks. A big glass close to bedtime can mean more bathroom trips at night. Our article on waking at night to pee covers that.
- Ask about your medicines, especially if you take blood thinners or have kidney disease.
What has stronger evidence
For long-lasting insomnia, cognitive behavioral therapy for insomnia (CBT-I) is the recommended first treatment. Our guides to CBT-I, online CBT-I programs, melatonin and valerian and chamomile compare options.
Questions to ask
- Is anything I take or eat keeping me awake?
- Could a sleep problem such as sleep apnea or restless legs be involved?
- Is tart cherry safe with my medicines and health conditions?
Try: “I’ve been drinking tart cherry juice every night for a month, and I still wake at 3 a.m. What should we look at next?”
Did I Do That in My Sleep? includes a 14-Night Lights-Out Record and a Visit Brief. Use them to track bedtime drinks, wake-ups and how rested you feel. See the book.
This article is for general educational purposes only and is not medical advice. It isn't a substitute for diagnosis or treatment from a qualified healthcare professional who knows your health history. Please don't ignore professional advice or delay getting care because of something you read here. If you have diabetes, kidney disease or take blood thinners or other prescription medicines, ask your clinician or pharmacist before adding a juice or supplement. Ongoing insomnia, loud snoring or gasping at night should be discussed with a clinician. If you think you may be having a medical emergency, call 911 or your local emergency number right away. This article discusses a food and supplement category and published research. It does not evaluate any particular brand or product. Girl Playbook does not endorse any specific product, test, or provider.
Girl Playbook sells this book. It provides education and worksheets, not individualized medical care.
Sources
The research behind this article, in the order it’s cited. How we source our articles.
- Food Science and Nutrition (full text via PubMed Central), 2025The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review (opens in a new tab)abcdef
- Nutrients (full text via PubMed Central), 2026CherryZZZ: A Protocol for a Randomized, Double-Blind, Placebo-Controlled, Cross-Over Pilot Study Testing Tart Cherry Juice in Older Adults with Self-Reported Insomnia (opens in a new tab)ab
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