Last updated: October 2026
Tart cherry juice may help some people sleep a little longer, but the proof is thin. In small trials, Montmorency tart cherry juice or concentrate taken daily for one to two weeks added roughly 25 to 84 minutes of sleep, yet two newer trials found no difference. Treat it as a food to try, not a sleep treatment.
How the studies did it: 240ml of tart cherry juice twice a day (half in the morning, half in the evening), or a 30ml shot of Montmorency concentrate diluted in water, for one to two weeks. One glass on one night is not a fair test.
Does tart cherry juice help you sleep?
Possibly a little. Of five placebo-controlled trials, three found some improvement and two found none.
| Study | Who | What they took | Result vs placebo |
|---|---|---|---|
| Pigeon, 2010 | 15 older adults with insomnia | 240ml juice drink twice a day, 2 weeks | Less time awake in the night; no change in total sleep |
| Howatson, 2012 (UK) | 20 healthy adults | 30ml Montmorency concentrate, diluted, 7 days | More melatonin; about 25 minutes more sleep |
| Losso, 2018 | 8 adults over 50 with insomnia | 240ml juice twice a day, 2 weeks | 84 minutes more sleep in a sleep lab |
| Hillman, 2022 | 44 healthy adults | 2 x 240ml juice or 2 capsules a day, 30 days | No difference |
| Tucker, 2024 | 34 adults with overweight and poor sleep | 500mg capsule an hour before bed, 14 days | No difference |
The much-quoted 84 minutes came from just 8 people. The Pigeon team said the effects were much smaller than those of proven insomnia treatments such as cognitive behavioural therapy, and a 2025 systematic review of seven studies called the evidence limited and inconsistent.
Our verdict: worth trying alongside good sleep habits, but don’t expect a sleeping-tablet effect. Our natural sleep aids ranked by evidence rates it very low.
Why might tart cherry help sleep?
- Melatonin. Montmorency cherries contain about 13.5 nanograms of melatonin per gram, roughly 1.3 micrograms in 100g. The NHS starting dose of prescription melatonin is 2mg, about 1,500 times more. Even so, the Howatson volunteers had more melatonin in their urine after a week of concentrate.
- Tryptophan. In the Losso study the juice slowed the breakdown of tryptophan, which the body uses to make serotonin and melatonin; in lab tests a cherry compound, procyanidin B-2, blocked the enzyme responsible.
- Polyphenols. Tart cherries are rich in anthocyanins, red pigments studied for inflammation. Whether that matters for sleep is unknown.
Melatonin itself is prescription-only in the UK. Read melatonin in the UK and melatonin vs CBD for sleep.
How much tart cherry juice for sleep, and when?
This is what the studies used, not a treatment dose for insomnia:
- Juice: 240ml twice a day, split between morning and evening, for two weeks.
- Concentrate: a 30ml serving diluted in about 200ml of water, roughly the equivalent of 90 to 100 cherries, for seven days.
- Evening timing: have the evening glass with your evening meal rather than at lights out if night-time loo trips wake you.
Many people take theirs as a sleepy girl mocktail: tart cherry juice, a magnesium powder and sparkling water. Others prefer a warm drink (does Horlicks help you sleep?) or kiwi before bed; more in foods that help you sleep.
Pairing tart cherry with an evening routine
Tart cherry is one part of a calm bedtime routine. Evopure doesn’t sell tart cherry, but these fit the same evening slot:
- Our Magnesium Glycinate Sleep Complex is a berry-flavoured drink powder: magnesium bisglycinate and citrate (148mg magnesium per serving), glycine, L-theanine, chamomile, passionflower, hops and oat straw. It contains no tart cherry. Magnesium contributes to a reduction of tiredness and fatigue. See magnesium drinks compared and magnesium for sleep.
- Our Sleep CBD Oil combines broad spectrum CBD with passion flower and a terpene blend led by myrcene. CBD isn’t a treatment for insomnia; see how to choose a CBD oil for sleep.
- Our Reishi Mushroom Adaptogenic Complex is a reishi hot chocolate with cacao and maca. It contains a little natural caffeine, so have it earlier if you’re sensitive.
The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Tart cherry juice vs concentrate vs capsules
| Form | How studies used it | Sugar note | Check on the label |
|---|---|---|---|
| Juice | 240ml twice a day | About 29g per 240ml | 100% Montmorency, no added sugar |
| Concentrate | 30ml diluted in water | Still free sugar; check per serving | Serving size, no sweeteners added |
| Capsules or extract | No sleep benefit in 2 trials | Almost none | mg of extract, what it equals |
| Dried cherries | Not tested for sleep | Often sweetened | Unsweetened, Montmorency |
Which is better for sleep? The positive trials all used juice or concentrate; both capsule trials found nothing, though one team said its dose may have been too low. Products vary widely too: a 2021 review found daily polyphenol doses in tart cherry studies ranged from 143mg to 2,140mg.
Sugar and calories: the catch
Tart cherry juice has about 12g of sugar per 100g, so a 240ml glass carries around 29g of sugar and 140 calories; the study routine of two glasses is nearly 60g.
The NHS counts sugar in unsweetened juice as free sugar, advises adults to have no more than 30g of free sugars a day, and suggests no more than 150ml of juice a day, with meals. A smaller glass topped up with water, or concentrate in sparkling water, keeps the sugar down.
How to choose tart cherry juice or a supplement in the UK
We don’t rank brands. Use this checklist instead:
- Montmorency named on the label. It is the variety used in the trials, with about six times the melatonin of Balaton cherries.
- 100% tart cherry, nothing added. “Not from concentrate” is pressed juice; “from concentrate” has water removed and added back. Both are fine. Avoid added sugar, sweeteners and apple or grape juice fillers.
- Capsules: look for the mg of extract per capsule, the extract ratio or “equivalent to” claim, and ideally the anthocyanin content.
Who should check with a GP or pharmacist first
- Diabetes: the sugar adds up quickly; talk to your GP or diabetes team.
- IBS or a sensitive gut: large amounts can cause loose stools.
- Medicines: if you take a blood thinner such as warfarin, prescribed melatonin, sleeping tablets or any regular medicine, ask a pharmacist before starting a concentrated extract. Interactions are poorly studied.
- Pregnancy: We don’t recommend our products during pregnancy or breastfeeding.
- Loud snoring or gasping at night: see a GP, as it can be sleep apnoea.
The NHS says to see a GP if changing your sleep habits hasn’t helped or you’ve had trouble sleeping for months; a GP may offer cognitive behavioural therapy. Read our insomnia guide.
Tart cherry for muscle recovery
A 2026 network meta-analysis of 30 trials (595 people) found tart cherry was the most consistent plant supplement for reducing muscle soreness after hard exercise, at 24, 48 and 72 hours, though not for strength or blood markers of muscle damage, and certainty was low. A Liverpool trial in professional rugby league players, taking it for 5 days before a match and 2 days after, found no benefit. CBD gels and ointments have shown no benefit for soreness in placebo-controlled trials. See muscle recovery.
See also lettuce water, the TikTok sleep drink we checked against six studies.
FAQs
Does tart cherry juice make you sleepy?
Not like a sleeping tablet. The trials measured slightly longer sleep after one to two weeks of daily juice, not drowsiness after a glass.
How long does tart cherry juice take to work for sleep?
The studies ran for 7 days to 2 weeks before measuring sleep, so try it daily for at least two weeks and keep a simple sleep diary.
Does tart cherry juice contain melatonin?
Yes, but very little. Montmorency cherries have about 1.3 micrograms per 100g, while the NHS dose of prescription melatonin starts at 2mg (2,000 micrograms).
Can I drink tart cherry juice every night?
For most healthy adults it is a normal food, but a 240ml glass has around 29g of sugar. The NHS suggests no more than 150ml of juice a day. Check with your GP if you have diabetes or take regular medicines.
Can children have tart cherry juice for sleep?
There are no good trials in children. Speak to a GP or health visitor before using any food or supplement for a child’s sleep. Evopure products are for adults (18+) only.
Does Evopure Cherry CBD Oil contain tart cherry?
No. It’s broad spectrum CBD with natural cherry flavour. See our guide to cherry CBD oil.
Sources
- Pigeon WR et al. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food, 2010.
- Howatson G et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr, 2012.
- Losso JN et al. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. Am J Ther, 2018.
- Hillman AR et al. Montmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adults. Nutr Health, 2022.
- Tucker RM et al. Commonly used dose of Montmorency tart cherry powder does not improve sleep or inflammation outcomes in individuals with overweight or obesity. Nutrients, 2024.
- Barforoush F et al. The effect of tart cherry on sleep quality and sleep disorders: a systematic review. Food Sci Nutr, 2025.
- VanderMark E et al. CherryZZZ: a protocol for a randomized pilot study testing tart cherry juice in older adults with self-reported insomnia. Nutrients, 2026.
- Burkhardt S et al. Detection and quantification of the antioxidant melatonin in Montmorency and Balaton tart cherries. J Agric Food Chem, 2001.
- Sabou VR et al. Review of analytical methods and reporting of the polyphenol content of tart cherry supplements. Front Nutr, 2021.
- Xu KX et al. Comparative effects of plant-derived anthocyanin- and flavanol-rich supplements on recovery after exercise-induced muscle damage: a network meta-analysis. Front Nutr, 2026.
- Morehen JC et al. Montmorency tart cherry juice does not reduce markers of muscle soreness, function and inflammation following professional male rugby league match-play. Eur J Sport Sci, 2021.
- NHS. Sugar: the facts.
- NHS. Insomnia.
- NHS. How and when to take melatonin.
- USDA FoodData Central: “Cherry juice, tart” (FDC ID 167807).
Information only, not medical advice. Mentions Evopure’s Magnesium Glycinate Sleep Complex, Sleep CBD Oil and Reishi Mushroom Adaptogenic Complex (adults 18+ only).
