Health · Fitness & Nutrition · 7 hrs ago
Evidence for tart cherry juice as a sleep aid remains weak
Some professional athletes drink tart cherry juice as part of recovery after games, and some have it before bed.
In a small 2012 study, 20 adults who drank cherry concentrate twice a day for a week slept an average of 34 minutes longer and had slightly better sleep efficiency.
Researchers also found signs of higher melatonin levels, and cherries may affect the body's supply of tryptophan, which it uses to make melatonin.
But a 2026 review of 10 trials involving 294 people found no significant overall improvement in sleep quality.
People with insomnia may benefit, but that possibility comes from only two small studies, so the evidence is weak.
A study of 11 professional rugby players also found no clear benefits for sleep or muscle recovery.
A 2026 review of ten randomised studies found no significant overall effect of tart cherry juice on sleep quality.
The review included 294 participants and rated evidence of a possible benefit for people with insomnia as low.
A 2012 study of 20 adults found they slept an average of 34 minutes longer while drinking tart cherry concentrate.
Professional athletes use tart cherry juice as part of post-game recovery routines, but evidence of sleep or recovery benefits is limited.
Tart cherries contain melatonin and may affect the availability of tryptophan, which the body uses to make melatonin.
- Who
- Researchers assessed studies of tart cherry juice; professional athletes also use it.
- What
- Evidence that tart cherry juice improves sleep remains weak, with no significant overall effect on sleep quality in a review.
- When
- The review was published in September 2026; a small study was conducted in 2012.
- Where
- The research settings are Not stated. Athletes use the juice in football and American football.
- Why
- Tart cherries contain melatonin and may affect tryptophan availability, but studies have not established a reliable sleep benefit.
This story does not have two clearly opposing sides.
A study of 20 adults found that participants slept an average of 34 minutes longer during seven days of drinking tart cherry concentrate twice daily.
A meta-analysis of ten randomised studies involving 294 participants found no significant overall effect on sleep quality.
20 Minuten published an article describing the evidence for tart cherry juice as a sleep aid as limited.
- 2012 study
- 20 adults
- Sleep duration
- Average increase of 34 minutes
- Meta-analysis
- 10 randomised studies; 294 participants
- Overall finding
- No significant effect on sleep quality
- Insomnia evidence
- Possible benefit based on two small studies; evidence rated low
- Rugby study
- 11 professional players; no clear benefit for sleep or recovery measures