ChillSleep
Diet & Nutrition

Tart Cherry Juice

Drink natural melatonin-rich juice to boost sleep hormones

2 minutes

Tart cherries (Montmorency cherries) are one of the few natural food sources of melatonin. Drinking tart cherry juice in the evening provides your body with additional melatonin and antioxidants that can improve sleep duration and quality.

How To Do It

  1. 1

    Drink 8 oz (1 cup) of pure tart cherry juice 30-60 minutes before bedtime.

  2. 2

    Choose 100% tart cherry juice without added sugars or sweeteners.

  3. 3

    Or drink 8 oz in the morning and 8 oz in the evening for maximum benefit.

  4. 4

    Look for Montmorency cherry juice specifically, as it's most studied for sleep.

  5. 5

    If the taste is too tart, dilute with water (but don't add sugar).

  6. 6

    Give it at least one week of consistent use to evaluate effectiveness.

The Science Behind It

A study published in the Journal of Medicinal Food found that participants who drank tart cherry juice twice daily increased sleep time by 84 minutes and improved sleep efficiency. Tart cherries contain high levels of phytochemicals including melatonin and tryptophan, which are precursors to serotonin.

Tips

  • Buy concentrate and dilute it to reduce cost and customize strength.

  • Tart cherry juice also has anti-inflammatory properties that may help with post-exercise recovery.

  • If you're watching sugar intake, note that 8 oz contains about 25-30g of natural sugars.

Best For

Falling asleepSleep qualityMorning freshness

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