Tart cherry juice is a popular natural aid for improving sleep quality and duration. Sourced primarily from Montmorency cherries, this dark red beverage contains compounds that may influence the body’s sleep-wake cycle. Understanding how to correctly incorporate this juice into an evening routine, including the proper form, amount, and timing, is helpful for anyone looking to try this natural approach.
How Tart Cherry Juice Supports Sleep
The effectiveness of tart cherry juice on sleep is related to the natural presence of melatonin, the hormone that regulates the body’s internal clock and signals the onset of sleep. While the total amount of melatonin in the juice is modest compared to typical supplements, it is one of the few food sources containing this compound. The cherries also contain the amino acid tryptophan, which the body uses as a precursor to produce both serotonin and melatonin.
The juice also contains powerful plant compounds, specifically procyanidins and anthocyanins, which are responsible for its deep red color and anti-inflammatory properties. These compounds are thought to contribute to better sleep through a more complex mechanism than just the melatonin content. Some research suggests that a specific procyanidin B-2 in the juice may inhibit an enzyme that normally breaks down tryptophan in the body.
By limiting the degradation of tryptophan, more of the amino acid remains available to be converted into serotonin and subsequently into melatonin. This process indirectly supports the body’s natural production of the sleep hormone and can help prolong sleep time. The anti-inflammatory effects of anthocyanins may also promote uninterrupted sleep by reducing general aches and soreness.
Optimal Dosage and Timing for Sleep
Tart cherry juice is typically consumed twice daily, with one dose occurring shortly before bedtime. For those using the pure, 100% tart cherry juice, a typical serving size is 8 ounces (about 240 milliliters), consumed in the morning and again in the evening. This twice-daily intake ensures a consistent level of the beneficial compounds in the body.
If you opt for the concentrated version, the recommended serving is 1 to 2 ounces, or approximately two tablespoons, which should be mixed with water or another liquid. For an 8-ounce serving comparable to the pure juice, mix two tablespoons of concentrate with about seven ounces of water. Consuming the concentrate twice a day provides the equivalent dose used in studies showing improved sleep duration and quality.
The evening dose should be taken approximately 30 to 60 minutes before bedtime. This timing allows the compounds to be digested and enter the bloodstream as the body naturally begins its wind-down process. To notice a measurable difference in sleep, it is important to maintain this routine consistently every day for at least one to two weeks.
Shopping and Safety Considerations
When purchasing tart cherry juice, look for products made from Montmorency cherries, the variety most used in sleep research. Check the label to ensure the product is 100% tart cherry juice or concentrate and does not contain high-fructose corn syrup or excessive added sugars. High sugar content, especially before bed, can interfere with restful sleep.
While generally regarded as safe for most people, some individuals may experience minor, temporary digestive upset, such as diarrhea, attributed to the natural sugar alcohol sorbitol found in the fruit. People taking certain medications, such as blood thinners or diuretics, should consult a healthcare professional before starting a tart cherry juice regimen. The juice contains compounds that may have mild antiplatelet effects and could interact with drugs that affect blood clotting or blood pressure. Individuals with diabetes should also be aware of the natural sugar content and discuss it with their doctor.