Key Takeaways
Dietitians unanimously recommend tart cherry juice for better sleep. It’s rich in natural melatonin and antioxidants, which can help improve sleep duration, quality, and efficiency—especially when consumed regularly before bed.
Its sleep-promoting effects come from multiple compounds. Tart cherry juice contains melatonin to regulate the sleep-wake cycle, plus procyanidins and tryptophan-boosting antioxidants that reduce inflammation and support the production of serotonin and melatonin.
It’s easy to make tart cherry juice part of your nighttime routine. Drink it plain, mix it into a “sleepy girl mocktail,” or sip it slowly as a relaxing ritual—just make sure to choose 100% Montmorency tart cherry juice with no added sugars.
If you’re one of the many who have stared at their ceiling wishing for sleep to come faster, you’ve probably tried more than one so-called trick. From herbal teas to warm milk, countless remedies claim to make drifting off to sleep easier, but which one actually works the best?
We asked registered dietitians what drink they personally recommend before bed, and they both gave the same answer. Fortunately, the pick isn’t a wildly trendy supplement or a hard-to-find superfood. Below, we break down why dietitians swear by this beverage, how it impacts sleep quality, and the best ways to enjoy it before turning in for the night.
Meet the Experts
Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices
Jackie Newgent, RDN, culinary nutritionist, plant-forward chef, and author of The Plant-Based Diabetes Cookbook
The Best Drink for Falling Asleep
Of all the options they’ve tried, dietitians keep coming back to tart cherry juice as their go-to drink for better sleep. “A small glass of tart cherry juice is my ‘secret’ to sleeping better,” says Jackie Newgent, RDN, culinary nutritionist and author of The Plant-Based Diabetes Cookbook. “The juice may help play a role in slightly improving sleep duration and quality, especially for older people or those with insomnia.” Newgent does point out, however, that studies generally use more than a glass of the juice.
While tart cherry juice isn’t a magic bullet (as with any sleep aid), the research consistently shows modest improvements in sleep when this healthy drink is consumed regularly. The key is consistency: Drinking it nightly may be more effective than an occasional sip.
Tips
When shopping for tart cherry juice, look for 100 percent juice made from Montmorency tart cherries (most of the research has focused on this variety). Also, double check the label to avoid added sugars, which can counteract some of the sleep benefits.
How Tart Cherry Juice Influences Sleep
Researchers are still figuring out exactly why tart cherry juice helps with sleep, but the evidence points to a few overlapping mechanisms. Here’s how the unique compounds in tart cherries create an ideal environment for longer, more restorative rest.
Melatonin Increases Sleep Duration
“Tart cherries naturally contain bioactive compounds, including melatonin, which is a hormone that helps to regulate your sleep-wake cycles,” says Newgent. Research suggests that tart cherry juice can raise circulating melatonin levels in the body. Higher melatonin levels before bed have been consistently linked to improved sleep duration and quality.
Antioxidants Improve Sleep Quality
Tart cherry juice has other important compounds that can support longer, deeper sleep.“Tart cherry juice is naturally rich in antioxidants, which studies show may help increase sleep time and efficiency,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.
“More specifically, researchers think there’s an antioxidant effect from procyanidins in tart cherry juice that helps reduce inflammation and prevents tryptophan from being diverted down pathways that don’t support melatonin production.” This, in effect, makes more tryptophan available for the synthesis of neurochemicals (i.e., melatonin and serotonin) that improve sleep quality.
Ways to Serve Tart Cherry Juice Before Bed
Finding fun, novel ways to drink your tart cherry juice before bed can make the routine feel less like a remedy and more like self care. Here’s how the dietitians we spoke to enjoy their nightly glass.
Make a Mocktail
Tart cherry juice has a distinctly sharp and slightly sour flavor that not everyone loves to gulp down. One easy way to soften the intensity is by turning it into a mocktail with other sleep-supporting ingredients.
“You’ve probably seen the viral ‘Sleepy Girl Mocktail’ floating around—my favorite version mixes tart cherry juice with a splash of Lemon Lime OLIPOP for added prebiotic fiber and gut-friendly botanicals,” says Burgess. “You can also stir in a little magnesium powder, which some research shows may also help improve sleep.”
Sip It From a Special Glass
Another way to wind down with the glass and savor the flavor (assuming you enjoy it as-is) is to literally sip it. “I actually sip it from a champagne glass to make it feel special,” says Newgent. “As a bonus, drinking the juice helps prevent a grumbling stomach that can sometimes prevent me from falling asleep, and it counts as part of my fruit intake.”
Read the original article on Real Simple
