Should You Use Tart Cherry Juice For Sleep?

pouring cherry juice next to cherries

The Bottom Line

Tart cherry juice contains naturally biologically active substances, including melatonin, antioxidants, and anti-inflammatory compounds. In some studies, daily consumption of tart cherry juice was linked to improvements in sleep quality in adults, but there is no evidence that tart cherry juice is effective in treating sleep regression in children. 

woman drinking cherry juice

What is tart cherry juice?

Juice obtained from tart cherries is reported to have multiple health benefits. Montmorency and Balaton cherries are the primary type of tart cherries grown in the United States. Compared with sweet cherries, tart cherries contain higher levels of biologically active compounds such as anthocyanins, flavonoids, and phenolic acids. These natural chemicals exhibit anti-inflammatory and antioxidant effects that may help prevent cancer and other diseases.

What are the benefits of tart cherry juice?

The biologically active compounds found in tart cherry juice may help reduce muscle inflammation and enhance recovery after exercise. Some researchers have found a potential link between consumption of tart cherry juice and reduced risk of heart disease, although more studies are needed to determine the strength of this association. Because tart cherries contain melatonin, some scientists believe that drinking tart cherry juice before bed may promote sleep quality, especially in people who have insomnia.

Can tart cherry juice help you sleep?

Tart cherry juice may have beneficial effects on sleep quality. Tart cherries contain high amounts of melatonin, a natural chemical that helps regulate the sleep-wake cycle. Tart cherries also contain anti-inflammatory compounds that may be involved in enhancing sleep quality. In some studies, individuals who drank tart cherry juice twice daily had improvements in sleep time and sleep efficiency as well as a reduction in the severity of insomnia. In one study, tart cherry juice consumption was associated with increased melatonin levels in the body. 

What are the side effects of tart cherry juice?

Side effects of tart cherry juice are rare, and in clinical studies most participants were able to tolerate drinking tart cherry juice without experiencing adverse effects. Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea. Cherries are associated with allergic reactions in some individuals, and many people who are allergic to birch pollen are also allergic to certain types of cherries.

Is tart cherry juice safe for toddlers?

Videos on social media platforms, such as TikTok, show parents giving their toddlers a bottle of tart cherry juice at bedtime to promote sleep and treat sleep regression, but there is no medical evidence supporting the use of tart cherry juice as a treatment for sleep disturbances in children. In addition, giving tart cherry juice to a toddler is potentially harmful, as the sugars present in the juice may contribute to dental problems and gastrointestinal symptoms. For these and other reasons, the American Academy of Pediatrics and the American Academy of Pediatric Dentistry recommend against giving juice in bottles to toddlers.

What is Montmorency tart cherry juice?

Along with the Balaton tart cherry, the Montmorency cherry is a popular variety of cherry grown in the United States. The two types of cherries differ in appearance, as Balaton cherries have a more intense red color than Montmorency cherries. In addition, Montmorency cherries are reported to contain higher amounts of melatonin than Balaton cherries. Both types of cherries may be consumed whole or can be processed into a concentrated juice formulation. Two tablespoons of tart cherry juice may contain the nutritional equivalent of 90-100 cherries, effectively providing a high amount of potential nutrients in a small volume of product. 

When is the best time to take tart cherry juice?

There is no optimal time to take tart cherry juice. In clinical trials, study participants drank tart cherry juice daily or twice daily (in the morning and prior to bedtime). In one study, people drank tart cherry juice daily for twelve weeks without reporting adverse effects, suggesting that tart cherry juice is well tolerated, even when consumed for a prolonged period of time.

What do you do if tart cherry products make you sick?

If unwanted or unexpected symptoms develop after taking tart cherry products, get guidance from Poison Control immediately. Help from Poison Control is available at www.poison.org and by phone at 1-800-222-1222. Both options are free, confidential, and available 24 hours a day. 

Kelly Johnson-Arbor, MD
Medical Toxicologist

For media inquiries, please contact Krista Osterthaler at osterthaler@poison.org.

Poisoned?

Call 1-800-222-1222 or

HELP ME online

Prevention Tips

  • Consider eating whole fruits instead of drinking fruit juice, as juice typically contains minimal fiber.
  • Tell your doctor about any unexpected symptoms that occur after drinking tart cherry juice.
  • To reduce the risk of developing cavities and other health problems, avoid putting toddlers to bed with a bottle of juice.

This Really Happened

In a study published in 2012, twenty healthy adults drank two tablespoons of either placebo or tart cherry juice, twice daily for seven days. The study participants who consumed tart cherry juice reported having improved quality and duration of sleep compared to the placebo group. In addition, the individuals who drank tart cherry juice were found to have higher amounts of melatonin in their urine when compared with the placebo group.

For More Information

Does tart cherry juice work as a sleep aid? (Today)

Sleep Benefits of Tart Cherry Juice (Sleep Foundation)


References

Bell PG, McHugh MP, Stevenson E, Howatson G. The role of cherries in exercise and health. Scand J Med Sci Sports. 2014 Jun;24(3):477-90.

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. 

Chai SC , Davis K , Wright RS , Kuczmarski MF , Zhang Z . Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: a randomized controlled trial. Food Funct. 2018 Jun 20;9(6):3185-3194.

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. 

Chung J, Choi M, Lee K. Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial. Int J Environ Res Public Health. 2022 Aug 18;19(16):10272.

Fuchs HC, Bohle B, Dall'Antonia Y, Radauer C, Hoffmann-Sommergruber K, Mari A, Scheiner O, Keller W, Breiteneder H. Natural and recombinant molecules of the cherry allergen Pru av 2 show diverse structural and B cell characteristics but similar T cell reactivity. Clin Exp Allergy. 2006 Mar;36(3):359-68. 

Heyman MB, Abrams SA; SECTION ON GASTROENTEROLOGY, HEPATOLOGY, AND NUTRITION; COMMITTEE ON NUTRITION. Fruit Juice in Infants, Children, and Adolescents: Current Recommendations. Pediatrics. 2017 Jun;139(6):e20170967

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. Eur J Nutr. 2012 Dec;51(8):909-16. 

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.

Moosavian SP, Maharat M, Chambari M, Moradi F, Rahimlou M. Effects of tart cherry juice consumption on cardio-metabolic risk factors: A systematic review and meta-analysis of randomized-controlled trials. Complement Ther Med. 2022 Dec;71:102883.

Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food. 2010 Jun;13(3):579-83. 

Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Curr Sports Med Rep. 2017 Jul/Aug;16(4):230-239.

Wang H, Nair MG, Iezzoni AF, Strasburg GM, Booren AM, Gray JI. Quantification and characterization of anthocyanins in Balaton tart cherries. J Agric Food Chem. 2007;45:2556-2560.

Poisoned?

Call 1-800-222-1222 or

HELP ME online

Prevention Tips

  • Consider eating whole fruits instead of drinking fruit juice, as juice typically contains minimal fiber.
  • Tell your doctor about any unexpected symptoms that occur after drinking tart cherry juice.
  • To reduce the risk of developing cavities and other health problems, avoid putting toddlers to bed with a bottle of juice.

This Really Happened

In a study published in 2012, twenty healthy adults drank two tablespoons of either placebo or tart cherry juice, twice daily for seven days. The study participants who consumed tart cherry juice reported having improved quality and duration of sleep compared to the placebo group. In addition, the individuals who drank tart cherry juice were found to have higher amounts of melatonin in their urine when compared with the placebo group.