Why You Should Eat Cherries Before Bed

October 26, 2025 •

4 min read

According to the American Academy of Sleep Medicine, millions of adults experience chronic insomnia. For those seeking a natural remedy, eating cherries before bed has emerged as a promising option due to their high concentration of melatonin, a key sleep-regulating hormone.

Quick Summary

Cherries, particularly the tart Montmorency variety, are a natural source of melatonin and tryptophan, compounds that regulate the body's sleep-wake cycle. Their potent anti-inflammatory antioxidants also reduce oxidative stress, supporting overall relaxation and promoting better sleep quality and duration.

Key Points

Natural Melatonin Source: Cherries, especially tart varieties like Montmorency, are a rare natural source of melatonin, the hormone that helps regulate your sleep-wake cycle.
Tryptophan for Serotonin: Cherries contain tryptophan, an amino acid the body converts into serotonin and melatonin, strengthening their sleep-promoting effects.
Potent Anti-inflammatories: The anthocyanin antioxidants in cherries reduce inflammation and oxidative stress, which can lead to a more relaxed physical state for restful sleep.
Tart Over Sweet: For maximizing sleep benefits, opt for tart cherries or their juice, as they contain higher concentrations of key sleep-enhancing compounds than sweet cherries.
Correct Timing is Key: For best results, consume cherries or tart cherry juice approximately 60 minutes before bedtime to allow time for digestion and absorption.
More than Just Sleep: Cherries offer additional health benefits, including supporting heart health, muscle recovery, and brain function, thanks to their rich nutrient profile.

The Science Behind Cherries and Sleep

Numerous studies have explored the connection between cherry consumption and improved sleep quality. The primary reasons behind this link are the presence of specific compounds that play a crucial role in regulating our sleep cycles.

Melatonin and Tryptophan Content

Cherries, especially tart varieties, are one of the few natural food sources that contain melatonin, the hormone that governs our circadian rhythm. Ingesting cherries increases the body's available melatonin, helping to signal that it's time to wind down for rest. Additionally, cherries contain the amino acid tryptophan, which the body uses to produce both serotonin and melatonin. Some research suggests that tart cherries contain enzymes that help prolong the body's exposure to tryptophan, further enhancing its sedative effects.

Antioxidants and Anti-inflammatory Properties

Beyond their direct impact on melatonin levels, cherries are packed with powerful antioxidants, most notably anthocyanins. These compounds have potent anti-inflammatory properties that can help ease oxidative stress, which may be beneficial if chronic stress or inflammation is interfering with your sleep. Reduced inflammation can create a more relaxed physical state, making it easier to drift off to sleep and stay asleep throughout the night.

The Importance of Variety: Tart vs. Sweet Cherries

All cherries contain melatonin, but the concentration can differ significantly between types.

Tart Cherries: Varieties like the Montmorency cherry are particularly high in melatonin and are the focus of most sleep-related studies. For a noticeable effect, consuming a concentrate or a significant quantity is recommended.
Sweet Cherries: While also a healthy choice, sweet cherries contain less melatonin than their tart counterparts. You would need to consume a much larger amount to achieve the same sleep-enhancing benefits.

Practical Ways to Add Cherries to Your Bedtime Routine

Incorporating cherries into your nightly ritual can be both simple and delicious. The key is to find a form and timing that works best for you. Some people prefer fresh fruit, while others opt for juice or supplements.

Drink Unsweetened Tart Cherry Juice: This is one of the most effective methods, as it delivers a concentrated dose of nutrients. Aim for about one glass (8-16 ounces) of 100% pure tart cherry juice an hour before bed.
Eat Dried or Fresh Tart Cherries: A handful of dried tart cherries or a small bowl of fresh ones makes for a satisfying, nutrient-dense snack before bed.
Mix a Cherry Smoothie: Blend tart cherry juice or frozen cherries with a source of protein like Greek yogurt to further aid in promoting restful sleep.
Consider a Tart Cherry Supplement: If the taste of tart cherry is not for you, freeze-dried cherry powder capsules offer a convenient alternative.

Comparison: Tart Cherry Juice vs. Sweet Cherry Snack


Feature	Tart Cherry Juice (100% Unsweetened)	Sweet Cherry Snack (Fresh)
Melatonin Content	Higher concentration, often from Montmorency cherries.	Lower concentration; requires consuming a larger quantity.
Tryptophan	Contains tryptophan, plus enzymes that may keep it in the body longer.	Contains tryptophan, but less pronounced effects on its availability.
Convenience	Easy to drink; good for a quick, concentrated dose.	Best for a light, refreshing snack; requires more fruit for equal melatonin.
Antioxidants	Rich in anthocyanins and other powerful antioxidants.	Also contains antioxidants, but often in a lower concentration per serving.
Potential Side Effects	High consumption could cause stomach upset due to sorbitol.	Low risk of side effects with moderate consumption.
Glycemic Impact	Can cause a quicker sugar spike; best to choose unsweetened.	Higher fiber content slows sugar absorption.

Beyond Sleep: Additional Benefits of Cherries

While their sleep-supporting effects are well-known, cherries offer a range of other health advantages that contribute to overall wellness.

Muscle Recovery: The anti-inflammatory properties of tart cherries can help reduce muscle soreness and damage after intense exercise, aiding faster recovery.
Pain Relief: Studies have shown that consuming tart cherry juice can reduce pain and stiffness associated with arthritis and gout.
Heart Health: Cherries are rich in potassium, which helps regulate blood pressure, and their antioxidants may reduce the risk of heart disease.
Brain Health: Some research suggests that the antioxidant properties of cherries may help improve cognitive function, memory, and protect against neurodegenerative diseases.
Enhanced Immunity: The high vitamin C content and antioxidants found in cherries support a healthy immune system.

Conclusion

Incorporating cherries into your evening routine is a natural, flavorful strategy for improving sleep quality. Tart cherries, in particular, provide a bioavailable source of melatonin and tryptophan, along with inflammation-fighting antioxidants. Consuming tart cherry juice or a handful of fresh/dried tart cherries about an hour before bed can help regulate your body's sleep-wake cycle and reduce sleep disturbances. While cherries are not a cure for chronic insomnia, they offer a scientifically supported way to enhance your sleep hygiene when combined with other healthy habits. As with any dietary change, consistency is key, and it may take a week or two to notice a difference. Always consult a healthcare professional before adding new supplements, especially if you have underlying medical conditions or are taking medication. For further details on the effects of tart cherry juice, you can consult research documented in journals like the European Journal of Nutrition.

Frequently Asked Questions

For enhancing sleep, tart cherries are superior to sweet cherries. Tart varieties, particularly Montmorency, contain significantly higher levels of melatonin and are the type most studied for their positive effect on sleep duration and quality.

It is generally recommended to consume cherries or tart cherry juice about one hour before you plan to go to sleep. This gives your body enough time to digest the fruit and for the sleep-supporting compounds to take effect.

Tart cherry juice is a convenient way to get a concentrated dose of melatonin and other nutrients, and studies often use juice or concentrate to achieve significant effects. While whole cherries are a great snack, you would need to eat a much larger volume to match the concentration found in juice.

While adult studies show promising results, there is insufficient medical evidence to support the use of tart cherry juice for sleep disturbances in children. Pediatric experts recommend against giving juice to toddlers due to high sugar content and dental risks.

For most healthy adults, consuming a moderate amount of cherries or tart cherry juice nightly is considered safe. However, consuming large quantities of juice can cause stomach upset due to the sugar alcohol sorbitol. If you are on blood-thinning medication, consult your doctor first.

The key compound is melatonin, a hormone that regulates the sleep-wake cycle. Cherries also contain tryptophan, which the body converts into melatonin, further promoting sleep.

While cherries contain natural sugars, eating a small, sensible portion of whole fruit is less likely to cause a sugar spike than drinking sweetened cherry juice. Opting for 100% unsweetened tart cherry juice or sticking to a small handful of whole cherries can minimize this effect.

While cherries can be a beneficial part of a healthy sleep hygiene routine, they are not a guaranteed cure for chronic insomnia. Some small studies suggest they can improve sleep time and efficiency for some individuals with insomnia, but they should not be considered a substitute for professional medical treatment.