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

Key takeaways

• Tart cherry, also called sour cherry, contains naturally occurring melatonin, tryptophan, and anthocyanins involved in sleep regulation.

• Several small clinical trials have shown that Montmorency tart cherry may improve sleep duration and quality in adults.

• A 2024 trial of a Montmorency tart cherry and Venetron® formulation in 43 adults with insomnia showed improvements in sleep quality, daytime alertness, and anxiety.

• Tart cherry juice contains far less melatonin than supplement pills, but its anti-inflammatory compounds appear to help the body produce its own melatonin.

• Tart cherry is available as juice, powder, capsules, and liquid extracts, each with different sugar and dosing considerations.

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If you've been looking for a natural way to sleep better, tart cherry has likely come up. It's one of the few foods that contains naturally occurring melatonin and has been studied in several human trials.

As a board-certified physician in sleep medicine, internal medicine, and obesity medicine, I get questions from patients about whether tart cherry actually works and how it compares to melatonin pills. This article walks through what the research shows.

Does tart cherry help you sleep?

Some research suggests that tart cherry, particularly the Montmorency variety, may help with sleep duration and sleep quality.

Tart cherry, also known as sour cherry or sometimes called black cherry juice on grocery shelves, contains several nutrients involved in sleep regulation:

• Melatonin is a hormone that regulates the sleep-wake cycle. Tart cherries are one of the few natural food sources of melatonin.

• Tryptophan is an amino acid that the body uses to make both serotonin and melatonin.

• Anthocyanins are antioxidants that give cherries their deep red color. They also have anti-inflammatory effects.

• Proanthocyanidins are polyphenols that may slow the breakdown of tryptophan, leaving more available for serotonin and melatonin production.

There is limited but consistent research on tart cherry juice for sleep.

A 2012 randomized, double-blind, placebo-controlled crossover study of 20 healthy adults found that drinking Montmorency tart cherry juice concentrate for 7 days increased urinary melatonin levels. Participants also had longer sleep times and improved sleep efficiency compared with placebo.

A 2018 pilot study at Louisiana State University looked at older adults with insomnia. Participants drank 8 oz of Montmorency tart cherry juice twice a day for 2 weeks. They slept an average of 84 minutes longer per night, and sleep efficiency improved on overnight polysomnography.

In 2024, a research team I was part of published an open-label trial of a Montmorency tart cherry and Venetron® formulation in 43 adults with moderate to severe insomnia. Over 4 weeks, participants reported improvements in sleep quality, daytime alertness, insomnia symptoms, and anxiety.

A 2025 systematic review in Food Science & Nutrition concluded that tart cherry shows promise as a natural sleep aid. Most studies are small, and larger trials are still needed.

How does tart cherry compare to melatonin pills?

A serving of tart cherry juice contains far less melatonin than a typical melatonin supplement. Studies show that a day's worth of tart cherry juice provides about 0.085 mg of melatonin total. A standard melatonin supplement contains 1 to 5 mg, which is about 12 to 60 times more.

The melatonin content alone does not explain the sleep effects researchers have observed in tart cherry studies. Two other mechanisms appear to be involved:

• Anti-inflammatory compounds: Anthocyanins in tart cherries reduce inflammation, which is one factor that disrupts sleep architecture.

• Tryptophan preservation: A compound called procyanidin B-2 in tart cherry inhibits an enzyme (IDO) that breaks down tryptophan. With more tryptophan available, the body can produce more of its own melatonin naturally, rather than relying on a single dose from a pill.

This is why tart cherry's effects tend to be smaller and more gradual than melatonin pills, but they may also be more sustained.

Good to know: Tart cherries contain about 2 to 13 nanograms of melatonin per gram (1 mg = 1,000,000 ng). The sleep effects of tart cherry likely come from the combination of melatonin, tryptophan, and anti-inflammatory compounds working together.

Also Read: Can't Sleep? Discover Why Sip2Sleep® Works Better Than Melatonin 

What is Montmorency tart cherry?

Most clinical research has used the Montmorency variety because it contains higher levels of melatonin and other phytonutrients than other cherry types.

Montmorency cherries are tart cherries (Prunus cerasus) grown primarily in Michigan, Wisconsin, Utah, and parts of Canada. Michigan produces about 75% of the Montmorency tart cherries grown in the United States.

A 2001 study found that Montmorency cherries can contain up to six times more melatonin than other tart cherry varieties like Balaton.

When buying tart cherry products for sleep, the variety is listed on the label. Products that simply say "tart cherry" or "sour cherry" without specifying Montmorency may not contain the same compounds used in clinical trials.

Does tart cherry have other benefits?

Tart cherry contains a high level of antioxidants, which can reduce oxidative stress and inflammation. Research has looked at tart cherry for several conditions:

• Exercise recovery. Tart cherry juice has been linked to reduced muscle soreness and improved recovery in athletes. A 2021 survey of elite and sub-elite athletes found that 32% of those using tart cherry cited improved sleep as one of their goals.

• Inflammation. A 2019 study in older adults found that tart cherry juice reduced inflammatory biomarkers.

• Metabolic health. Research in obese animal models has shown that tart cherry consumption reduces inflammatory markers and oxidative stress in the heart.

• Gout. People with gout have reported fewer flares when consuming cherry juice or extract regularly, according to a 2019 review.

Does tart cherry juice carry any risks?

For most adults, drinking a glass or two of tart cherry juice a day carries little risk. A few considerations apply.

People with diabetes should pay attention to sugar intake. One cup of tart cherry juice contains about 25 to 30 grams of sugar.

Tart cherry juice contains sorbitol, a natural sugar alcohol that can cause stomach upset or diarrhea in some people, particularly in larger amounts.

People taking blood thinners like warfarin should talk to a healthcare provider before adding tart cherry juice to their routine.

Pregnant or breastfeeding individuals and children should consult a healthcare provider before using concentrated tart cherry extracts.

How much tart cherry do you need to drink for sleep?

There is no official recommended dose. In most clinical studies that showed an effect on sleep, participants drank two 8 oz glasses of Montmorency tart cherry juice per day. One glass was typically consumed earlier in the day, and a second glass a few hours before bedtime.

This adds up to about 50 to 60 grams of sugar per day for people drinking juice. Concentrated tart cherry extracts can deliver the same active compounds in smaller volumes without the sugar load.

Good to know: The "sleepy girl mocktail," a TikTok-popular drink combining tart cherry juice with magnesium powder and a fizzy mixer, uses tart cherry juice as its main sleep-supporting ingredient. Read more about the sleepy girl mocktail and whether it actually works.

Tart cherry juice vs. powder vs. capsules vs. liquid extract

Tart cherry comes in several forms, each with different practical considerations.

Tart cherry juice

• Most widely studied form for sleep

• Typical dose used in research: 8 to 16 oz per day

• About 25 to 30 grams of sugar per cup

• About 120 to 150 calories per cup

• Requires refrigeration

Tart cherry powder

• Concentrated form, typically mixed into water or smoothies

• Lower sugar than juice

• Convenient for travel

• Quality varies between manufacturers

Tart cherry capsules

• Convenient daily dosing

• No taste considerations

• Goes through digestion and first-pass liver metabolism, which may reduce absorption of some compounds

Tart cherry liquid extract

• Concentrated form, typically taken under the tongue (sublingual)

• Sublingual delivery allows partial absorption through the oral mucosa, bypassing some of the digestive process

• Smaller serving size than juice

• Minimal to no sugar

For people managing diabetes, weight, or metabolic conditions, the sugar content of juice is a meaningful factor. A concentrated extract delivers the sleep-supporting compounds without the daily sugar load.

This is the delivery method used in Sip2Sleep®, a Montmorency tart cherry and Venetron® (Rafuma leaf extract)  liquid extract formulation that was tested in the 2024 trial referenced above.

Also Read: Here’s What Makes Sip2Sleep® More Effective Than Pills and Powders

What is the best tart cherry product to buy?

For juice, the best option is unsweetened, 100% Montmorency tart cherry juice. Some products are made from concentrate, where water is removed for shelf stability and added back during bottling. The ingredient list should be checked for added sugars.

For extracts, look for products that:

• Specify Montmorency tart cherry on the label

• List the extract concentration or active compound content

• Are produced by a manufacturer that follows third-party quality testing

Good to know: A 2023 analysis found that more than 70% of melatonin gummies tested contained doses significantly different from what the labels claimed. Supplement quality varies widely. Looking for third-party verification (USP, NSF, ConsumerLab) helps reduce this risk.

Frequently asked questions

Does sweet cherry juice help with sleep too?

Sweet cherries do contain melatonin, but at lower levels than tart cherries. Most clinical research on cherries and sleep has used tart Montmorency cherries. Sweet cherry juice has not been specifically studied for sleep.

How long does it take for tart cherry to work?

Most people notice improvements within 3 to 7 days of consistent use. The 2024 trial mentioned above found that subjective sleep quality continued to improve across the full 4 weeks of the study.

Can children take tart cherry for sleep?

The American Academy of Pediatrics recommends limiting fruit juice intake to 4 oz a day for toddlers and young children. Concentrated tart cherry extracts have not been studied in children for sleep purposes. A pediatrician should be consulted before using tart cherry products specifically for sleep in children.

Can I take tart cherry every night?

Tart cherry is a food and is generally considered safe for daily use. The main considerations are sugar content (with juice) and any interaction with medications.

References:

1. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 2012;51(8):909-916.
   
   

2. Losso JN, Finley JW, Karki N, et al. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American Journal of Therapeutics. 2018;25(2):e194-e201.
   
   

3. Erfe MCB, Oliver PL, Kazaryan A, Grant AD, Yoon R, Patel RP, Tan B, Craft N. Combined Effects of Prunus Cerasus (Montmorency Tart Cherry) and Apocynum Venetum (Venetron®) On Sleep and Anxiety in Adults with Insomnia. medRxiv. 2024. ClinicalTrials.gov: NCT06299488.
   
   

4. 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). Journal of Agricultural and Food Chemistry. 2001;49(10):4898-4902.
   
   

5. Martinelli I, Tomassoni D, Bellitto V, et al. Anti-Inflammatory and Antioxidant Properties of Tart Cherry Consumption in the Heart of Obese Rats. Biology (Basel). 2022;11(5):646.
   
   

6. 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;11(2):228.
   
   

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;9(4):49.
   
   

8. Collins MW, Saag KG, Singh JA. Is there a role for cherries in the management of gout? Therapeutic Advances in Musculoskeletal Disease. 2019;11.
   
   

9. Barforoush M, et al. The Effect of Tart Cherry on Sleep Quality and Sleep Disorders: A Systematic Review. Food Science & Nutrition. 2025.