Tart Cherry Juice for Sleep — Does it Work?

What Are Tart Cherries?

Tart cherries are sour varieties of traditional commercial types like Rainier, Bing, and Lambert.

The Montmorency cherry¹ gets its name from the Montmorency Valley in France, where it was first grown over 400 years ago. Farmers began growing this fruit in the United States around the early 19th century, and today, it makes up 95 percent of sour cherry production.¹

Does Cherry Juice Really Help You Sleep?

Studies have shown that drinking tart cherry juice could help adults fall asleep faster and extend their sleeping time. One study² showed an average increase of 84 minutes.

The experts from this study point to two reasons why this tart fruit improves sleep. The first is that Montmorency cherries are a natural source of melatonin a hormone that helps facilitate sleep.²

The second reason is proanthocyanidins, which give this food its bright red color. They say that proanthocyanidins help increase the presence of tryptophan, an essential amino acid. When we consume tryptophan, the brain converts it into serotonin, which fosters sleep.² They conclude that this unique combination may be why the cherries could improve insomnia symptoms.

Other Benefits of Cherry Juice

Antioxidants

Like many berries, tart cherries are high in antioxidants³. An antioxidant helps prevent cell damage in living organisms, which some research suggests could reduce the risk of disease.³

A Remedy for Jet Lag

This fruit could also be a natural cure for jet lag. When your sleep schedule is thrown off from traveling, try consuming this beverage to help you acclimate to your destination’s time zone.
Get More Info: How to Prevent Jet Lag

Anti-inflammatory

Earlier we covered that these cherries can help boost serotonin, which aids with sleep.² However, some researchers say serotonin may also help with inflammation⁴.

Tart Cherry Juice Recipe

Ingredients

This juice recipe has a slightly thicker texture, similar to a smoothie. Here’s what you’ll need:

• One ounce of tart cherry juice concentrate.
• Eight ounces of yogurt with a dash of water added. We recommend dairy-free options like coconut or almond yogurt. This is because dairy digests at a different rate than the other ingredients and could lead to gassiness and stomach aches.
• Ten drops of a natural sweetener like Stevia. However, you may want to skip this ingredient if your yogurt is already sweetened.

Procedure

• Pour the juice into a cup.
• Add the sweetener (optional).
• Add the yogurt and water combination. For a ¾ cup of yogurt, you should add anywhere from 2 tablespoons to ¼ cup of water.
• Mix well. This can be done by hand or in a blender.

Frequently Asked Questions

How much cherry extract should I take?

A 2012 study⁵ found that adults who consumed two 1-ounce servings of tart cherry juice every day for a week saw improvements in their sleep.

Do tart cherry capsules work better?

Some people may prefer to use cherry supplements to improve their slumber. There isn’t conclusive evidence that capsules are more effective than juice, and this may be a matter of what your personal preference is. For those who decide to use supplements instead, confirm they are made from Montmorency cherries specifically.

Is tart cherry juice safe for babies?

Some healthcare professionals recommend⁶ tart cherry juice as a natural way to help babies and kids sleep, particularly if they’re traveling. However, you should consult with your child’s doctor first to make sure they don’t have allergies or other negative reactions.

You should also avoid an added sweetener or sweetened yogurt in their juice mix. The American Academy of Pediatrics⁷ recommends that kids under two don’t have any added sugar, while those two and older should have no more than 25 grams in a day.

Can tart cherries interfere with medications?

There is insufficient research that suggests sour cherry extract can impact any medications you take. However, if you take any medications, we suggest consulting with your doctor before trying the juice or capsules.

Where can you buy Montmorency cherries?

Most people won’t be able to purchase Montmorency cherries fresh in the store; they’re typically easier to find in frozen, dried, or concentrated form. Often, you’ll see them in pies and cakes, as well as sauces, preserves, and cocktails.