The rise of cherry juice as a sleep hack
Sleep troubles are widespread, with as many as 70 million Americans experiencing insomnia or related disorders. Social media has jumped on a new possible fix: tart cherry juice. A TikTok trend boasting tens of millions of views suggests that drinking a glass before bed could help you fall asleep and stay asleep. The idea has captured plenty of attention, but does the science back it up?
The belief that tart cherry juice may improve sleep is tied to its natural compounds. Tart cherries, especially Montmorency cherries, contain melatonin and tryptophan. Melatonin is the hormone your body produces in response to darkness, helping you fall asleep, while tryptophan is an amino acid the body uses to make melatonin.
Studies have offered some intriguing findings. A 2012 trial found that adults who consumed cherry juice concentrate before bed had higher melatonin levels, longer sleep time, and better sleep efficiency than those given a placebo. Another study from Louisiana State University showed participants who drank tart cherry juice slept nearly an hour and a half longer each night, with results that compared favorably to prescription sleep aids.
How to take it
Cherry juice comes in several forms. You can buy it as an unsweetened bottled juice, a concentrate to mix with water, or in capsules, pills, and gummies made with cherry extract. Registered dietitians often suggest avoiding sweetened versions, since added sugar can cancel out some benefits.
Typical recommendations include one glass at breakfast and another at dinner to support circadian rhythms. If you prefer supplements, the National Institutes of Health notes that up to 480 milligrams of extract per day is considered safe.
What believers are saying
Supporters of cherry juice swear by it as a natural solution. Dietitians note that it can improve sleep quality while also offering extra health perks like reduced inflammation, better blood pressure control, improved memory, and even support for bone density. Authors such as Karman Meyer highlight its role in extending sleep duration and realigning the body’s sleep cycle without resorting to heavy sedatives. Fans also point out its antioxidant load, which benefits overall health.
For those battling gout or arthritis, the juice has earned a reputation for reducing pain and inflammation. Enthusiasts argue that anything that reduces nighttime discomfort indirectly promotes better sleep.
What skeptics are saying
Despite the buzz, experts remain cautious. The actual amounts of melatonin and tryptophan in tart cherry juice are very small compared to what’s typically recommended for sleep. One eight-ounce serving contains about 9 milligrams of tryptophan and only a fraction of a microgram of melatonin. In contrast, most melatonin supplements provide between 0.5 and 5 milligrams.
Doctors like Benjamin Bring caution that while cherry juice may slightly improve sleep quality, it is not as reliable as melatonin supplements for helping people fall asleep and stay asleep. Many studies involve very few participants, and nearly all conclude that more research is needed.
Skeptics also point out the downsides. A glass of tart cherry juice carries about 30 grams of sugar, which isn’t ideal for people with diabetes or those managing calorie intake. In some cases, cherry juice may also interact with medications for blood pressure or cholesterol.
Sleep hygiene still matters
Even experts who see potential in tart cherry juice emphasize that it should never replace good sleep habits. Avoiding caffeine and alcohol late in the day, keeping bedrooms cool and dark, and turning off screens before bed remain proven strategies. As geriatrician David Smith explains, juice might complement these routines, but it won’t solve chronic sleep problems on its own.
Cherry juice is not a miracle cure, but it does have qualities that might help some people sleep better. It is best viewed as one tool in a larger sleep strategy. For believers, the ritual of sipping a glass before bed may feel comforting, and science suggests at least some basis for their claims. For skeptics, the low levels of melatonin and tryptophan and the sugar content raise doubts about whether it is truly effective.
So, is cherry juice the key to better sleep? The answer lies somewhere between truth and legend. At the very least, it is a healthier nightcap than alcohol, and for some, that might be reason enough to give it a try.
