Tart Cherry Juice: What Kind of Cherry Juice Makes You Tired?

January 14, 2026 •

4 min read

According to the CDC, over a third of adults in the United States report not getting enough sleep on a regular basis. For those seeking natural sleep aids, the answer to what kind of cherry juice makes you tired lies in the tart, not sweet, variety, specifically the Montmorency cherry.

Quick Summary

Tart cherry juice, particularly from Montmorency cherries, is often cited for its sleep-promoting effects. It contains natural melatonin and tryptophan, compounds that regulate the sleep-wake cycle. Research suggests consistent intake can improve sleep duration and quality for some individuals.

Key Points

Tart Cherries Are Key: Tart cherry juice, especially from the Montmorency variety, is the type known for its sleep-inducing properties due to higher levels of melatonin.
Melatonin and Tryptophan: The juice contains both natural melatonin, which regulates the sleep cycle, and tryptophan, an amino acid precursor to melatonin and serotonin.
Enhanced Tryptophan Availability: Phytochemicals in tart cherries, like procyanidin B-2, may inhibit tryptophan degradation, increasing its availability for sleep regulation.
Anti-inflammatory Effects: The antioxidants in tart cherry juice can reduce inflammation and oxidative stress, which may contribute to improved sleep quality.
Choose Unsweetened and Pure: For the best results, select 100% pure, unsweetened tart cherry juice or concentrate to avoid added sugars that can disrupt sleep.
Consistency is Important: Consistent, nightly consumption is often necessary to see significant improvements in sleep duration and quality.
Check with Your Doctor: Individuals with underlying health conditions, particularly those on medication, should consult a healthcare provider before adding cherry juice to their routine.

Why Tart Cherry Juice Is the Sleep-Inducing Option

The key to understanding which cherry juice can promote restfulness lies in the fruit's biochemical makeup. While all cherries contain some antioxidants, the tart variety—especially the Montmorency cherry—is distinct. This specific type has a higher concentration of naturally occurring melatonin, the hormone responsible for regulating the body's circadian rhythm, or sleep-wake cycle.

The Science Behind Its Sleep-Promoting Properties

The sleep-enhancing effects of tart cherry juice aren't due to melatonin alone. The juice is also rich in tryptophan, an essential amino acid that the body uses to produce both serotonin and melatonin. Research indicates that the phytochemicals in tart cherries, such as procyanidin B-2, may help inhibit the degradation of tryptophan, thereby increasing its availability for melatonin synthesis.

Furthermore, tart cherries are packed with powerful antioxidant and anti-inflammatory compounds, particularly anthocyanins. Oxidative stress and inflammation have been shown to negatively affect sleep quality, so by reducing these factors, tart cherry juice may create a more optimal environment for rest. A pilot study involving older adults with insomnia found that drinking tart cherry juice led to a significant increase in sleep time when consumed regularly. This demonstrates that the collective properties of the juice work synergistically to promote better sleep.

Choosing the Best Tart Cherry Juice for Sleep

To reap the full sleep-inducing benefits, it's crucial to select the right product. The market offers a range of options, from 100% pure juice to concentrates and blended juices. The ideal choice is unsweetened, pure tart cherry juice, as added sugars can have the opposite effect on sleep. Concentrate is a potent alternative, often used in smaller amounts mixed with water.

Here are some key things to look for:

Source: Ensure it is made from 100% Montmorency or other tart cherries, not a blend of sweet cherries or other fruits.
Ingredients: Opt for products with no added sugars, artificial flavors, or preservatives.
Concentrate vs. Juice: Concentrates are often a more cost-effective option and may offer more potent effects due to their higher concentration of active compounds.

Sweet vs. Tart Cherry Juice: A Comparative Look


Feature	Tart Cherry Juice	Sweet Cherry Juice
Melatonin Content	Higher levels of naturally occurring melatonin	Lower levels of melatonin
Taste	Sour and tangy	Sweet, often eaten fresh
Tryptophan	Contains tryptophan and compounds that enhance its availability	Contains tryptophan, but less concentrated
Antioxidants	Rich in antioxidants, including anthocyanins and polyphenols	Also rich in antioxidants, but less concentrated
Sleep Benefits	Studied for improving sleep duration and quality	Fewer studies specifically linking it to enhanced sleep

How to Incorporate Tart Cherry Juice into Your Routine

Consistency is a vital part of using tart cherry juice for sleep improvement. Most studies suggest consuming it regularly for several weeks to notice a significant effect. Some individuals find that integrating it into a wind-down routine is most effective. This could involve drinking a serving of juice or a diluted concentrate at a consistent time before bed. For those who dislike the strong taste, adding it to a pre-bedtime smoothie or mixing it with sparkling water can make it more palatable. It's also important to combine this remedy with other good sleep hygiene practices for the best results, such as maintaining a consistent sleep schedule and creating a calming sleep environment.

Additional Considerations and Health Benefits

Beyond its reputation as a sleep aid, tart cherry juice offers several other health benefits. Its potent anti-inflammatory properties have been linked to reducing muscle soreness in athletes and managing pain associated with conditions like osteoarthritis. The high antioxidant content also helps combat oxidative stress and supports overall immune function. Some research even suggests cognitive benefits, including improved memory and attention.

However, it is not a cure-all and results can vary significantly among individuals. While generally safe, those with specific health concerns, such as diabetes or those on blood-thinning medications, should consult a healthcare provider before making it a regular part of their diet. A small number of individuals may experience stomach upset due to the natural sugar sorbitol.

Conclusion

If you are wondering what kind of cherry juice makes you tired, the clear answer is tart cherry juice, particularly from the Montmorency variety. Its combination of natural melatonin, tryptophan, and powerful antioxidants can help promote a more restful night's sleep. By choosing a pure, unsweetened product and incorporating it into a consistent bedtime routine, it can be a valuable addition to your natural wellness regimen. Remember to prioritize overall sleep hygiene and consult a professional if you have underlying health conditions.

References

CDC.gov: Sleep and Sleep Disorders
SleepFoundation.org: Does Tart Cherry Juice Help You Sleep?
Verywellmind.com: Tart Cherry Juice for Sleep
PMC.ncbi.nlm.nih.gov: Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms
MensHealth.com: That Tart Cherry Juice Sleep Myth, Explained
LandysChemist.com: Tart cherry juice melatonin alternative
TexasHealth.org: The Tart Cherry Juice Craze and Its Impact on Sleep

Frequently Asked Questions

While sweet cherries contain some melatonin, they have significantly lower levels than tart cherries. Tart cherry juice is the variety most associated with sleep-promoting effects based on current research.

There is no universally recommended amount, and individual needs vary. Studies have explored different serving sizes, and some sources suggest consuming it about one to two hours before bed as part of a routine.

The effects can vary by individual. Some people report noticing benefits within a few nights, while others may need to consume it consistently for a week or more before experiencing significant changes.

Yes, it is generally safe to take both, as the amount of melatonin in cherry juice is quite small compared to typical supplement doses. However, it is best to speak with a healthcare provider before combining supplements.

While generally well-tolerated, some people may experience stomach upset due to the natural sugar sorbitol. Those with diabetes or on blood thinners should consult a doctor due to potential impacts on blood sugar and medication efficacy.

Tart cherry juice offers a natural, whole-food source of melatonin and other beneficial compounds, like antioxidants and tryptophan, with fewer potential side effects than synthetic supplements. However, melatonin supplements deliver a much higher, more direct dose of melatonin.

Yes, a concentrate is generally considered more potent for sleep benefits because it contains a higher concentration of the active compounds, including melatonin and tryptophan, per serving.