Evidence explainerSleep & Magnesium

Tart Cherry Juice for Sleep: Three Pilot Studies and What They Show

Tart cherry juice has been tested for sleep in three small crossover studies with 8 to 20 completers each. Results were mixed and the effects were modest.

By Kymata Health editorial teamPublished October 10, 2026Last verified October 10, 2026

Medical review pending. Written by our editorial team from the studies and documents cited below; a credentialed clinician has not reviewed it yet. Educational only, not medical advice.

Key takeaways

  • In 15 older adults with chronic insomnia, a tart cherry juice blend reduced wake time after sleep onset vs placebo but did not improve sleep onset, total sleep or efficiency [1].
  • In a polysomnography study, 8 completers over 50 with insomnia slept 84 minutes longer on tart cherry juice (240 mL twice a day) [2].
  • In 20 healthy adults, tart cherry concentrate for 7 days raised urinary melatonin and increased total sleep time and efficiency on actigraphy [3].
  • These are pilot-scale studies; the 2010 authors called the effects modest and far smaller than CBT-I or hypnotics [1].

The three studies

Pigeon 2010: a randomized, double-blind crossover in 15 older adults with insomnia, 2 weeks each of a tart cherry juice blend and placebo [1]. Only wake after sleep onset improved vs placebo; effect sizes were moderate to negligible [1].

Losso 2018: 11 people over 50 were randomized; 3 with sleep apnea were excluded, leaving 8 completers who slept 84 minutes longer on polysomnography during 2 weeks of juice [2]. Howatson 2012: 20 healthy volunteers took concentrate or placebo for 7 days and showed higher urinary melatonin plus more total sleep time and sleep efficiency [3].

Proposed mechanisms

Tart Montmorency cherries contain melatonin, and one study found higher urinary melatonin after the concentrate [3]. Another proposed that cherry procyanidin B-2 raises tryptophan availability by inhibiting the IDO enzyme, based on blood markers and cell experiments [2].

Bottom line

Tart cherry juice is a food with a plausible mechanism and small positive pilot studies, not a proven insomnia treatment [1]. It also adds sugar and calories to an evening routine. For chronic insomnia the first-line treatment is CBT-I [4]; for supplements with more trials, see our magnesium for sleep guide.

Quick answers

How much tart cherry juice did the studies use?

One used 240 mL twice a day for 2 weeks [2]; another used a concentrate for 7 days [3].

More in Sleep & Magnesium

References

  1. [1]Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food, 2010. PMID 20438325
  2. [2]Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. Am J Ther, 2018. PMID 28901958
  3. [3]Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr, 2012. PMID 22038497
  4. [4]Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med, 2016. PMID 27136449

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