Does Tart Cherry Help You Sleep? What Science Says About This Natural Superfood

Sleep deprivation affects nearly one-third of adults in America. As more people look for natural solutions to help them sleep better, tart cherry has emerged as a promising option backed by scientific research. This small fruit, particularly the Montmorency variety, has gained attention not just as a tasty food but as a natural sleep aid with multiple health benefits.

Tart cherry offers a unique combination of nutrients that support restful sleep. The science behind its benefits is growing, making it an increasingly popular part of natural sleep routines, including as a key ingredient in products like Sip2Sleep®.

Tart Cherry as a Natural Superfood

Tart cherries (Prunus cerasus) have earned their place among superfoods thanks to their rich nutritional profile and health benefits. Unlike sweet cherries that you might enjoy as a summer snack, tart cherries have a more sour taste and are often used in cooking or taken as juice or extract.

What makes tart cherries stand out nutritionally:

• Rich in Antioxidants – Tart cherries contain high levels of antioxidants, even more than many other fruits, including blueberries, which are often praised for their antioxidant content [1]. These plant-based nutrients help protect your body's cells from damage.

• Anti-Inflammatory Properties – The anthocyanins in tart cherries give them their deep red color and help reduce inflammation in the body [2]. This makes tart cherries popular among athletes for muscle recovery and people with arthritis for pain management.

• Heart Health Support – Research suggests that tart cherries may help lower blood pressure and reduce bad cholesterol levels, supporting overall heart health [3].

• Pain Relief – Many people use tart cherry to help manage pain from conditions like gout and arthritis, thanks to its anti-inflammatory effects [4].

Beyond these benefits, tart cherry has gained the most attention as a natural superfood for sleep [5]. It’s often used by people looking for a food-based way to support better sleep without melatonin supplements or prescription sleep aids.

Also Read: Best Foods for Sleep: What to Eat and Avoid Before Bed

The Science Behind Tart Cherry and Sleep

Tart cherries, especially the Montmorency variety, contain several naturally occurring nutrients that may help improve sleep by supporting sleep quality, reducing nighttime awakenings, and even shortening sleep latency—the time it takes to fall asleep.

Natural Melatonin – Tart cherries are one of the few natural food sources of melatonin, the hormone that regulates your sleep-wake cycle. While the amount is smaller than what you'd find in most supplements, getting melatonin from food appears to work more gently with your body's natural systems.

Tryptophan – This amino acid serves as a building block for both melatonin and serotonin production in your body. Serotonin helps regulate mood and sleep, while melatonin signals your body when it's time to sleep.

Anthocyanins – Beyond their anti-inflammatory benefits, these plant-based nutrients may help increase the availability of tryptophan and slow the breakdown of melatonin in your body, potentially extending its sleep-promoting effects.

Proanthocyanidins – These naturally occurring nutrients may help reduce the breakdown of tryptophan, allowing more of it to be available for creating serotonin and melatonin.

These sleep benefits make tart cherry a best melatonin alternative for those struggling with occasional insomnia or poor sleep habits.

What Research Shows About Tart Cherry and Sleep

Scientists have been studying the connection between tart cherry and sleep for over a decade, with several notable findings.

A pilot study conducted at Louisiana State University, first presented in 2014 and later published in 2018 in the American Journal of Therapeutics, evaluated the effects of Montmorency tart cherry juice on older adults with insomnia [6]. After drinking 8 ounces of juice twice a day for two weeks, participants experienced a significant increase in total sleep time, an average of 84 minutes longer per night. Sleep efficiency also improved, based on overnight polysomnography, the gold standard in sleep measurement.

“Sleeping pills may be an option for younger insomniacs, but for older people these medications quadruple the risk of falling, which can lead to broken hips and, often, earlier death.”
— Dr. Frank Greenway, Pennington Biomedical Research Center, LSU

Researchers believe the sleep benefits may be due to more than melatonin alone. Tart cherry juice also contains polyphenols like proanthocyanidins, which may help prevent tryptophan from breaking down. Tryptophan is a precursor to serotonin, which plays an important role in mood regulation and sleep quality.

“These compounds may help to improve tryptophan bioavailability for serotonin synthesis, which could have a positive effect on sleep. Increasing serotonin also helps improve mood and decrease inflammation.”
— Dr. Jack Losso, School of Nutrition and Food Sciences, LSU AgCenter

Another study published in 2021 surveyed elite and sub-elite athletes about their use of tart cherry supplements [7]. While most used it for recovery, 32% cited improved sleep as one of their main goals. The findings suggest tart cherry is gaining traction not just in research but also among real-world users looking for natural sleep aids.

While many studies to date are small in scale, the consistent positive outcomes suggest that tart cherry for sleep may be a safe and effective option for people with mild to moderate sleep issues. It may be especially helpful for those seeking alternatives to melatonin supplements or sleeping pills.

Also Read: Harvard Researchers Find that a Good Night’s Sleep Can Add Years to Your Life

Montmorency Tart Cherry vs Other Varieties

Not all tart cherries offer the same benefits for sleep. The Montmorency variety has been the focus of most sleep research because of its unique properties.

Montmorency tart cherries contain up to six times more melatonin than other cherry varieties [8]. They also have higher levels of anthocyanins and other beneficial nutrients.

Grown primarily in the United States and Canada, Montmorency cherries thrive in the cooler climates of Michigan, Wisconsin, Utah, and parts of Canada. Michigan alone produces about 75% of all tart cherries in the United States.

This variety has a bright red skin and flesh with clear juice, distinguishing it from darker varieties like Balaton. The distinct nutrient profile of Montmorency cherries appears to work together to support sleep in ways that other varieties may not.

When researchers study the effects of tart cherry for sleep, they almost always specify using Montmorency cherries because of their consistent nutrient content and the growing body of research supporting their effectiveness.

Tart Cherry Extract vs Juice for Sleep Benefits

Tart cherry is available in several forms, each with different considerations:

Tart Cherry Juice

• Most widely studied form for sleep benefits
  

• Typically requires 8–16 ounces daily (about 1–2 cups)
  

• Contains natural sugars (about 25–30 grams per cup)
  

• Adds roughly 120–150 calories per cup
  

• Needs refrigeration and has a tart taste that some may not enjoy
  
  

Tart Cherry Extract

• More concentrated form of the key nutrients
  

• Requires smaller amounts for similar benefits
  

• Contains little to no sugar
  

• Adds minimal calories to your diet
  

• Available in liquid, powder, or capsule forms
  

• More convenient for daily use and travel
  
  

While most research has used juice in studies, recent evidence suggests that properly prepared extracts can provide the same sleep-supporting nutrients in a more practical form for daily use.

For people watching their sugar intake or calories, extract offers a practical alternative that still provides the sleep-supporting nutrients of tart cherries. The concentrated nature of extracts also means you can get the benefits without drinking a full glass of juice before bed.

Also Read: Tired of Tossing and Turning? Discover the Award-Nominated Ingredient for Better Sleep & Women's Health

How to Use Tart Cherry for Better Sleep

Tart cherry works best when used consistently as part of your nightly sleep routine. Most research recommends taking it about 30 to 60 minutes before bed to give your body time to absorb its sleep-supporting nutrients.

If you're using a tart cherry extract like the one found in Sip2Sleep®, you’ll need a much smaller amount compared to juice. Since it’s more concentrated, it’s designed to deliver the same benefits without the extra sugar or calories.

For best results, pair tart cherry with good sleep habits like winding down before bed, limiting screen time, and keeping a consistent bedtime routine.

Frequently Asked Questions About Tart Cherry for Sleep

Is tart cherry safe for most people?

Tart cherry for sleep is generally considered safe for most people, especially since it’s a fruit that has been consumed for generations. As with any food, some individuals may have allergies or sensitivities.

Can I take tart cherry with medications?

If you take blood thinners, sleep medications, or other prescription drugs, check with your healthcare provider before adding tart cherry to your routine. While generally safe, it may interact with certain medications.

How long does it take to see results?

Most research shows that people notice improvements in sleep within 3–7 days of regular use, with full benefits often appearing after 2 weeks of consistent use.

Is natural melatonin different from melatonin supplements?

Many sleep experts believe that the natural melatonin in foods like tart cherry works differently than melatonin supplements. The natural version comes with other beneficial nutrients that may help it work more gently and effectively with your body's systems.

Can children use tart cherry for sleep?

While tart cherry is a natural food, parents should consult with a pediatrician before using it specifically for sleep purposes with children.

Why Tart Cherry Extract is Used in Sip2Sleep®

After reviewing the research on natural sleep aids, we chose Montmorency tart cherry (extract) as one of the key ingredients in Sip2Sleep® because:

• The Montmorency variety consistently shows benefits for sleep in scientific studies. We use the same variety that researchers have focused on to ensure similar results.

• The extract form provides the sleep-supporting nutrients of tart cherry without added sugar or calories. This makes it practical for nightly use as part of a healthy sleep routine.

• By using a liquid that’s taken under your tongue, the active nutrients can be absorbed more directly into the bloodstream. This bypasses the digestive system, where some of the nutrients might be broken down before being absorbed.

Our users report that the combination of tart cherry with other carefully selected natural ingredients provides a gentle sleep aid without the groggy feeling often associated with OTC sleep aids.

Is Tart Cherry the Answer for Better Sleep?

With its natural melatonin, tryptophan, and antioxidant nutrients, tart cherry stands out as a promising superfood for sleep. The growing body of research supports its ability to help people fall asleep faster, stay asleep longer, and wake up feeling more rested, without relying on traditional sleep aids or melatonin supplements.

Whether consumed as juice or extract, tart cherry offers a food-based approach that works with your body’s natural sleep-wake cycles. For those looking for a more convenient, low-carb option or seeking an alternative to melatonin supplements and sleeping pills, a product like our Sip2Sleep® makes it easier to tap into the same benefits using Montmorency tart cherry extract, all in a form that fits into your nightly routine.

Ready to try a melatonin-free sleep solution?
Sip2Sleep® combines science-backed Montmorency tart cherry extract with Rafuma Leaf, a calming plant-based extract known for its relaxing effects. It comes in a convenient liquid form that’s taken under your tongue—no sugar, no pills, no groggy mornings.
👉 Experience Sip2Sleep® tonight

References:

1. Ferretti G, Bacchetti T, Belleggia A, Neri D. Cherry antioxidants: from farm to table. Molecules. 2010 Oct 12;15(10):6993-7005. doi: 10.3390/molecules15106993. PMID: 20944519; PMCID: PMC6259571.

2. Martinelli I, Tomassoni D, Bellitto V, Roy P, Micioni Di Bonaventura MV, Amenta F, Amantini C, Cifani C, Tayebati SK. Anti-Inflammatory and Antioxidant Properties of Tart Cherry Consumption in the Heart of Obese Rats. Biology (Basel). 2022 Apr 23;11(5):646. doi: 10.3390/biology11050646. PMID: 35625374; PMCID: PMC9138407.

3. Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients. 2019 Jan 22;11(2):228. doi: 10.3390/nu11020228. PMID: 30678193; PMCID: PMC6413159.

4. Collins MW, Saag KG, Singh JA. Is there a role for cherries in the management of gout? Ther Adv Musculoskelet Dis. 2019 May 17;11:1759720X19847018. doi: 10.1177/1759720X19847018. PMID: 31205513; PMCID: PMC6535740.

5. Alba C MA, Daya M, Franck C. Tart Cherries and health: Current knowledge and need for a better understanding of the fate of phytochemicals in the human gastrointestinal tract. Crit Rev Food Sci Nutr. 2019;59(4):626-638. doi: 10.1080/10408398.2017.1384918. Epub 2017 Oct 30. PMID: 28956621.

6. Losso JN, Finley JW, Karki N, Liu AG, Prudente A, Tipton R, Yu Y, Greenway FL. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther. 2018 Mar/Apr;25(2):e194-e201. doi: 10.1097/MJT.0000000000000584. PMID: 28901958; PMCID: PMC5617749.

7. Wangdi JT, Sabou V, O'Leary MF, Kelly VG, Bowtell JL. Use, Practices and Attitudes of Elite and Sub-Elite Athletes towards Tart Cherry Supplementation. Sports (Basel). 2021 Mar 31;9(4):49. doi: 10.3390/sports9040049. PMID: 33807198; PMCID: PMC8066185.

8. Burkhardt S, Tan DX, Manchester LC, Hardeland R, Reiter RJ. Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries (Prunus cerasus). J Agric Food Chem. 2001 Oct;49(10):4898-902. doi: 10.1021/jf010321+. PMID: 11600041.