Do Tart Cherries Have Melatonin? Unveiling the Sleep Connection

December 9, 2025 •

6 min read

According to research, tart cherries, particularly the Montmorency variety, contain naturally occurring melatonin, the hormone that regulates the sleep-wake cycle. This has led to widespread interest in whether consuming tart cherries, or their juice, can serve as a natural sleep aid. For those seeking alternatives to synthetic supplements, understanding the role tart cherries play in natural melatonin intake is crucial.

Quick Summary

This article explores the scientific evidence behind tart cherries' melatonin content and their impact on sleep. We delve into how tart cherries support the body's natural sleep-promoting mechanisms, examine the best ways to incorporate them into your diet, and differentiate between tart cherry products.

Key Points

Natural Melatonin Source: Tart cherries, especially the Montmorency variety, are a natural source of melatonin, the sleep-regulating hormone.
Improved Sleep Metrics: Studies suggest that consuming tart cherries or their juice can lead to increased total sleep time and better sleep efficiency.
More than Melatonin: Tart cherries also contain tryptophan and anti-inflammatory anthocyanins, which work synergistically to promote better sleep.
Consistency is Key: For potential benefits, it is important to consume tart cherry products consistently over several days or weeks.
Variety Matters: Tart cherry concentrate is the most potent form for a targeted dose, while fresh or dried cherries offer more subtle benefits.
Supports Overall Health: Beyond sleep, the anti-inflammatory properties of tart cherries also aid in muscle recovery for athletes.
Consult a Professional: Tart cherries can be a supportive measure, but a healthcare provider should be consulted for chronic sleep issues.

The Science Behind Tart Cherries and Melatonin

Melatonin is a hormone produced by the pineal gland that plays a vital role in regulating the body's circadian rhythm, or sleep-wake cycle. While many associate melatonin with supplements, it is also found in a variety of foods, including tart cherries. Specifically, the Montmorency variety of tart cherry is recognized for its high concentration of natural melatonin. The presence of this hormone, alongside other beneficial compounds like tryptophan and anti-inflammatory anthocyanins, contributes to tart cherries' reputation as a sleep-enhancing food.

The melatonin content in tart cherries is generally lower than a standard melatonin supplement, but its bioavailability and the combined effect with other nutrients are believed to support sleep in a more holistic way. Studies suggest that consuming tart cherry juice can significantly increase circulating melatonin levels in the body, which, in turn, can help regulate sleep patterns and improve sleep duration and quality. The synergistic effect of melatonin with antioxidants in cherries may also play a part by reducing oxidative stress and inflammation, which can interfere with healthy sleep.

How Tart Cherry Juice Affects Sleep

Several studies have investigated the impact of tart cherry juice concentrate on sleep. One double-blind, placebo-controlled study found that healthy adults who consumed a tart cherry juice concentrate for seven days experienced an increase in their urinary melatonin levels. This was also associated with improvements in total sleep time and sleep efficiency. Another smaller, industry-funded trial involving adults with insomnia showed promising, albeit limited, results, with participants reporting slightly better insomnia severity scores after two weeks of cherry-apple juice consumption.

Benefits often reported by individuals include:

Improved Sleep Duration: Some studies suggest that tart cherry consumption can lead to an increase in total sleep time, with one pilot study showing an average increase of 84 minutes for adults with insomnia.
Enhanced Sleep Quality: Beyond just sleeping longer, tart cherries may help improve the quality of sleep, leading to more restful and restorative nights.
Increased Melatonin Levels: The natural melatonin in tart cherries is absorbed and utilized by the body, contributing to the regulation of the sleep-wake cycle.
Reduced Inflammation: The high concentration of anti-inflammatory compounds like anthocyanins may help ease physical discomfort that could otherwise interrupt sleep.

Tart Cherry Products: Juice vs. Concentrate vs. Dried

When considering how to consume tart cherries for their melatonin content, it's important to understand the differences between the various products available. The concentration of nutrients, including melatonin, can vary significantly.


Product Type	Processing	Typical Melatonin Potency	Benefits and Considerations
Fresh Tart Cherries	Minimal processing.	Lower concentration.	Rich in antioxidants and fiber, but the melatonin dose is minimal and availability is seasonal.
Tart Cherry Juice	Cherries are pressed into a liquid form.	Moderate concentration, depending on brand.	A convenient option, but check for added sugars. Ensure it is 100% tart cherry juice to maximize benefits.
Tart Cherry Concentrate	Juice is boiled down to a syrup.	High concentration.	The most potent form for targeted melatonin intake. A small amount is needed for a significant dose, making it an efficient choice.
Dried Tart Cherries	Cherries are dehydrated.	High concentration by weight.	A convenient snack option. The melatonin content is concentrated, but portion sizes must be monitored to avoid excessive sugar intake.

For optimal results, many studies use tart cherry juice concentrate, which delivers a more potent and reliable dose of melatonin than other forms. However, each product offers a different level of convenience and nutritional profile, allowing for a personalized approach to incorporating tart cherries into your diet.

Incorporating Tart Cherries into Your Routine

For those looking to use tart cherries as a potential sleep aid, consistency is key. Most research points to consistent daily consumption over a period of at least a week to see noticeable effects.

Here are some simple ways to incorporate them:

Nightly Juice Ritual: Drink a small glass of 100% tart cherry juice or a diluted concentrate about an hour before bed. This aligns with the timing recommended in many studies.
Evening Snack: Add a handful of dried tart cherries to a small bowl of yogurt or sprinkle them over oatmeal. This provides a natural, melatonin-rich snack.
Smoothie Ingredient: Blend tart cherry juice or concentrate into your evening smoothie for a flavorful and nutrient-dense boost.
Baked Goods: While cooking destroys some nutrients, using dried tart cherries in muffins or scones can be a delicious way to enjoy them, though it's less direct for sleep benefits.

Conclusion: A Natural Approach to Sleep

In conclusion, the answer to the question "Do tart cherries have melatonin?" is a definitive yes. This natural melatonin, combined with a host of other beneficial compounds like anthocyanins and tryptophan, makes tart cherries a promising natural tool for improving sleep quality and duration. While the quantity of melatonin is less than most synthetic supplements, its natural form and the synergistic effect with other nutrients offer a gentle, holistic approach to supporting your body's sleep-wake cycle. For those seeking a non-pharmacological way to enhance rest, consistently incorporating tart cherries into a healthy evening routine is a delicious and evidence-supported strategy. However, results can vary, and it's always wise to consult a healthcare provider for persistent sleep issues.

Visit the NIH website to learn more about melatonin and sleep research.

Other Considerations and Factors Affecting Sleep

While tart cherries can be a beneficial addition to your routine, they are not a cure-all. A holistic approach to sleep health includes several other factors.

Consistent Sleep Schedule: Going to bed and waking up at the same time each day helps regulate your circadian rhythm.
Limit Blue Light Exposure: The blue light from screens can disrupt melatonin production. Limit screen time in the hour before bed.
Create a Relaxing Environment: Ensure your bedroom is dark, cool, and quiet to promote restful sleep.
Mindful Eating: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with sleep quality.

The Role of Tryptophan and Anthocyanins

Beyond melatonin, tart cherries contain other compounds that support sleep. Tryptophan is an amino acid that serves as a precursor to both serotonin and melatonin. Serotonin plays a role in regulating mood, while melatonin signals to the body that it's time to sleep. Furthermore, anthocyanins, the powerful antioxidants that give tart cherries their vibrant red color, may help to slow the breakdown of tryptophan, thereby increasing its availability for melatonin production. This multi-faceted approach is what sets tart cherries apart from simple melatonin supplements.

Sourcing Quality Tart Cherry Products

When purchasing tart cherry products, look for labels that specify the use of Montmorency cherries, as they are the most studied variety for melatonin content. For juice, opt for 100% pure tart cherry juice with no added sugars or preservatives. For concentrate, ensure the product is minimally processed. Reading ingredient lists and choosing reputable brands can help guarantee you are getting a high-quality product that maximizes potential health benefits.

A Final Word of Advice

It's important to remember that dietary changes may not provide immediate, dramatic results. The benefits of tart cherry consumption for sleep are often subtle and build over time with consistent use. Treat tart cherries as a supporting player in your overall strategy for better sleep, rather than a magic bullet. For those with chronic or severe sleep disorders, consulting a healthcare professional is always the best course of action.

Tart Cherries and Athletic Recovery

It is worth noting that the anti-inflammatory properties of tart cherries also benefit athletes. The reduction in oxidative stress and inflammation can aid in muscle recovery after intense exercise. This provides an additional health benefit for those who are physically active, combining improved sleep with enhanced physical recovery.

The Evidence: What the Studies Show

While anecdotal evidence is plentiful, it is the scientific research that provides the foundation for the claims about tart cherries and sleep. Systematic reviews of interventional studies have shown that tart cherry consumption can lead to significant improvements in sleep indicators, including sleep duration, efficiency, and onset time. The findings consistently point to the positive impact of increased melatonin levels and reduced inflammation on sleep quality.

Frequently Asked Questions

The amount of melatonin varies, but the Montmorency tart cherry variety contains a measurable amount, approximately 0.013 mg per gram of cherry. This is significantly less than most supplements, but the natural form, combined with other nutrients, has been shown to be effective.

Tart cherry juice offers a natural, whole-food source of melatonin and other beneficial compounds, like anti-inflammatory antioxidants. Unlike synthetic supplements, it provides a gentler, more holistic approach to sleep support. The best choice depends on individual needs and health goals.

Many people report noticing improvements in their sleep within 3 to 7 days of consistent use, with more pronounced benefits often appearing after about two weeks. Consistency is key to regulating your body's natural rhythms with tart cherry intake.

For best results, it is recommended to drink a glass of tart cherry juice or a diluted concentrate about an hour before bedtime. This timing allows your body to absorb the sleep-promoting nutrients effectively.

Yes, both fresh and dried tart cherries contain melatonin and can contribute to better sleep. However, the concentration of melatonin is higher in processed forms like concentrate and juice, which are often used in studies for more potent effects.

Tart cherries are generally safe for most people. Some individuals may experience stomach upset or allergic reactions. It is wise to consult a healthcare provider if you have underlying health conditions, especially if you are taking blood thinners or other medications.

While all cherries contain some melatonin, tart varieties like Montmorency have a significantly higher concentration than sweet cherries. Therefore, for sleep-specific benefits, tart cherries are typically the focus of research.

Tart cherry juice is the liquid pressed from the fruit, while concentrate is the juice with most of the water removed. Concentrate is much more potent, meaning you only need a small amount to get the benefits. Both can be effective for sleep.