Tart Cherry Juice for Sleep Dosage: How Much Should You Drink Before Bed?

Quick Summary Bullets

• Learn the ideal tart cherry juice dosage to improve sleep quality

• Discover when to drink tart cherry juice for better results

• Uncover the research-backed compounds that support sleep naturally

The juice of one superfruit, tart cherry juice, in particular has caught the attention of those suffering from sleep issues including insomnia.

Introduction: Ever wondered if the secret to a better night’s sleep is hiding in your fridge?

Ever wondered if the secret to a better night’s sleep is hiding in your fridge?

If you’re exploring natural remedies for sleep issues like insomnia or restlessness, tart cherry juice might be your next bedtime routine upgrade. Packed with natural melatonin and sleep-supporting antioxidants, Montmorency tart cherry juice has been clinically studied for its ability to improve sleep duration and quality.

In this article, we’ll explore the ideal tart cherry juice for sleep dosage, when to drink it, and what makes this superfruit so effective for rest and recovery.

Learn more about the full health benefits of tart cherries

According to the NIH, natural melatonin-rich foods can help regulate circadian rhythms and support sleep health without the side effects of pharmaceutical options.

Did you Know?

Traverse Bay Farms has won 38+ national food awards for its fruit-based wellness products. Trusted by athletes, health professionals, and wellness-focused families nationwide.

Key Facts at a Glance

• Tart cherry juice is a natural source of melatonin and tryptophan

• Montmorency cherries contain up to 10x more melatonin than sweet varieties

• Most studies recommend 1 oz of concentrate mixed with water before bed

• Cherry juice has been shown to increase sleep time by up to 84 minutes

• Glass-bottled, sediment-free cherry juice ensures freshness and purity

What’s the Right Tart Cherry Juice Dosage for Sleep?

The most commonly recommended dosage is:

• 1 ounce of tart cherry juice concentrate

• Mixed with 8 ounces of water

• Taken 60 minutes before bedtime

This timing gives your body a chance to absorb melatonin, tryptophan, and anthocyanins—compounds that help regulate your sleep-wake cycle.

Clinical studies, including one published in the European Journal of Nutrition, showed that this dosage helped participants sleep up to 84 minutes longer compared to a placebo. (This is not medical advice. Always consult with your health professional prior to making any changes to your diet or routine)

Why Cherry Juice Helps You Sleep

Montmorency tart cherries are rich in natural compounds that support restful sleep:

• Melatonin: Directly signals your brain it’s time to wind down

• Proanthocyanins: Antioxidants that help your body convert tryptophan to serotonin

• Tryptophan: An amino acid precursor to both serotonin and melatonin

These bioactives work synergistically to improve sleep duration, efficiency, and overall quality.

Cherry Juice vs Cherry Capsules: Which is Better?

Both forms are effective, but differ in concentration:

• Tart Cherry Juice Concentrate: Up to 10x melatonin vs fresh fruit; great flavor

• Tart Cherry Capsules: Higher melatonin density per gram; no sugar; travel-friendly

When to Drink Tart Cherry Juice for Best Results

Timing matters. To support your body’s natural melatonin production:

• Drink your cherry juice about 1 hour before bed

• Be consistent: take it daily for at least 1–2 weeks for best results

• Pair with sleep hygiene habits like reducing blue light and setting a regular sleep schedule

Tart Cherry Products and Melatonin:

Fresh Tart Cherries: Up to 13.5 nanograms (ng) of Melatonin per gram

Tart Cherry Juice Concentrate: Has up to 10 times more the Melatonin per gram when compared to the raw fruit.

Tart Cherry Powder: 137+ ng per gram 

Learn more about the 7 Natural Health Benefits of Tart Cherries

Choose the form that fits your lifestyle. Many people start with juice and use capsules for travel or convenience.

How to Make a Sleep-Boosting Cherry Juice Drink

Basic Bedtime Recipe

• 1 oz Montmorency tart cherry juice concentrate

• 8 oz cold water

• Mix well and enjoy 60 minutes before bed

Cherry Smoothie Nightcap

• 1 oz tart cherry juice concentrate

• 4 oz vanilla or coconut yogurt

• Blend and sip slowly as part of your evening routine

100% Pure Tart Cherry Juice

Ready to experience deeper, more restful sleep naturally? Our Fruit Advantage Tart Cherry Juice Concentrate is made using as much Michigan-grown fruit as possible and is glass-bottled for purity. Plus, it’s the only sediment-free cherry juice in the industry.

Frequently Asked Questions About Tart Cherry Juice for Sleep

Q: How much tart cherry juice should I drink before bed?
A: Most studies recommend 1 oz of tart cherry concentrate mixed with 8 oz water about 1 hour before bed.

Q: Does tart cherry juice help with insomnia?
A: Yes. Clinical research shows tart cherry juice can improve sleep time and quality due to its natural melatonin content.

Q: Can I take cherry capsules instead of juice?
A: Yes. Capsules contain more melatonin per gram and offer a convenient alternative to juice.

Q: How long before bed should I drink tart cherry juice?
A: For best results, drink it 60 minutes before going to sleep.

People Also Ask: Sleep & Cherry Juice Explained

• What makes Montmorency cherries different for sleep?
  They contain higher melatonin levels than other varieties and are more widely studied.

• How it works…
  Melatonin, tryptophan, and antioxidants work together to regulate your sleep-wake cycle.

• Why experts recommend tart cherry juice…
  It offers a natural, research-backed way to improve sleep without pharmaceuticals.

• What you should know about dosage…
  Start with 1 oz concentrate and adjust slightly as needed. No official upper limit exists for short-term use.

Final Thoughts: Should You Add Tart Cherry Juice to Your Bedtime Routine?

If you struggle with sleep and prefer natural remedies over medications, tart cherry juice may be your new nighttime ally. Backed by clinical research and rich in melatonin, it’s a simple addition to your routine with big potential benefits.

Want to dive deeper into tart cherry benefits?

Want to see how tart cherry juice fits into your sleep routine? Explore our free downloadable sleep guide or try some Montmorency cherry juice today.

Sources and References:

1. Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study – ncbi.nlm.nih.gov
2. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. – ncbi.nlm.nih.gov
3. Health Benefits of Cherry Juice Ranked
4. Drink a Cherry Pie to Stop Arthritis Pain
5. Reduce Stress and Inflammation Naturally