Tart cherry juice has become popular as a natural sleep aid, especially on social media. Many people drink it before bedtime hoping to fall asleep faster and sleep more deeply. Research suggests it may help, but its effects depend on timing, dose, and individual response.

How Tart Cherry Juice Impacts Sleep

Natural Melatonin Content
Tart cherries naturally contain melatonin, the hormone that helps regulate the sleep–wake cycle. Drinking tart cherry juice may slightly raise melatonin levels in the body, which can make it easier to fall asleep and stay asleep.

Tryptophan Support
Tart cherry juice also provides tryptophan, an amino acid the body uses to make melatonin. This combination may enhance the body’s natural sleep signals.

Sleep Efficiency Findings
Studies have found that people who drank tart cherry juice regularly experienced improvements in sleep efficiency, meaning they spent more time asleep while in bed compared to before.

How Much Should You Drink for Sleep?

Suggested Amounts
Research suggests that about 8 to 12 ounces of tart cherry juice, or 1 to 2 ounces of concentrated tart cherry juice, may support sleep.

Start With A Small Serving
It is best to begin with a smaller amount and adjust based on how your body responds. Some people may feel benefits with less, while others may need slightly more.

What Is the Best Time To Drink It?

Evening Timing
The most effective time to drink tart cherry juice is about one to two hours before bedtime. This gives the body time to process melatonin and tryptophan before sleep.

Morning Intake Still Helps
Some research suggests that drinking tart cherry juice earlier in the day may also support better sleep later that night, although bedtime intake appears more directly linked to falling asleep faster.

Other Potential Benefits of Tart Cherry Juice

Exercise Recovery
Tart cherry juice may reduce muscle soreness and speed recovery after intense physical activity.

Immune System Support
It may help improve immune responses during prolonged or strenuous exercise.

Inflammation Reduction
The juice contains antioxidants that may lower inflammatory markers in the body.

Cognitive Health Support
Some evidence suggests tart cherry juice may help lower blood pressure and cholesterol, which could support brain health over time.

Possible Risks

Allergic Reactions
Although uncommon, it is possible to develop an allergy to tart cherry juice even if you have not had one before.

Carbohydrate Content
Tart cherry juice contains natural sugars, which may be a concern for people with diabetes or those following a low-carbohydrate diet.

Medication Considerations

Consult A Healthcare Provider
There are no known direct interactions between tart cherry juice and most medications. However, because it affects melatonin levels, it may interact similarly to melatonin supplements.

Medications That May Be Affected
These may include blood thinners, seizure medications, birth control pills, caffeine, diabetes medications, blood pressure medications, and immunosuppressants.

Anyone taking regular medication should speak with a healthcare provider before using tart cherry juice regularly for sleep.