Can Tart Cherries Improve Your Sleep?

Struggling to get a good night’s sleep? Even as many factors influence sleep quality, emerging research suggests that incorporating tart cherries – specifically morello cherries – into your diet may offer a natural sleep aid. These cherries are a source of melatonin and possess anti-inflammatory and antioxidant properties, potentially leading to improved sleep duration and quality.

How Morello Cherries May Support Sleep

Some individuals uncover that tart cherries can aid sleep. According to Dr. Morgan Soffler, a university lecturer, “They are a natural source of melatonin and also have anti-inflammatory and antioxidant effects.” Several studies indicate that consuming these cherries can improve overall sleep time, particularly for those experiencing insomnia.

A scientific review published in 2025 in Food Science & Nutrition analyzed multiple studies and found that participants experienced significant improvements in both sleep duration and the time it took to fall asleep after consuming morello cherries. The review also suggested that cherry consumption increased melatonin production, the hormone that regulates the sleep-wake cycle.

Ways to Incorporate Morello Cherries into Your Diet

Morello cherries are versatile and can be enjoyed in various forms:

• Cherry Juice: The most popular method. Drinking pure tart cherry juice before bed is a convenient option.
• Frozen or Fresh: During the peak season (around July), fresh morello cherries may be available. Otherwise, gaze for them in the frozen food section of supermarkets.
• Dried: Dried tart cherries are a convenient snack or addition to yogurt or oatmeal.
• Supplements: Concentrated tart cherry extract supplements are also available.

Beyond Diet: Creating a Sleep-Conducive Environment

It’s important to remember that diet is just one piece of the sleep puzzle. If dietary changes don’t yield results, consider adjusting your evening routine. Dr. Sarathi Bhattacharyya, a pulmonologist and sleep specialist, advises, “It is ideal not to eat or drink at least 3 to 4 hours before bedtime.” This allows your digestive system to rest and prepares your body and mind for restorative sleep.

Prioritizing a consistent sleep schedule, creating a dark and quiet sleep environment, and managing stress are also crucial for optimal sleep health.