Tart Cherry Juice Boosts Melatonin, Improves Sleep

observational-study PMID: 22038497

Quick Summary: Research shows that drinking tart cherry juice can increase your body's melatonin levels, which may help you sleep better and longer. This study found that people who drank tart cherry juice concentrate slept for a longer time and had better sleep quality.

Does Tart Cherry Juice Help You Sleep?

Yes! This study found that tart cherry juice can help you sleep better. Tart cherries naturally contain melatonin, a hormone that helps regulate your sleep-wake cycle.

What The Research Found

People who drank tart cherry juice concentrate had higher levels of melatonin in their bodies.

They also slept longer and had better sleep quality compared to those who didn't drink the juice.

On average, people slept about 22 minutes longer.

Study Details

Who was studied: 20 healthy adults

How long: Participants drank the juice for 7 days.

What they took: Participants drank tart cherry juice concentrate twice a day.

What This Means For You

Better Sleep: If you have trouble sleeping, tart cherry juice might help you fall asleep faster and stay asleep longer.

Natural Solution: It's a natural way to potentially improve your sleep without relying on medication.

Easy to Try: You can easily add tart cherry juice to your diet.

Study Limitations

Small Study: The study only included a small number of people, so more research is needed.

Short-Term: The study only looked at the effects over a week, so we don't know the long-term effects.

Not for Everyone: This study was done on healthy adults, so it might not work the same way for people with serious sleep problems.

Concentration Matters: The amount of melatonin in tart cherry juice can vary between brands, so look for a product with a consistent concentration.

Key Findings

Consumption of tart cherry juice concentrate significantly elevated total urinary melatonin metabolite (6-sulfatoxymelatonin) levels (P < 0.05) compared to placebo in healthy adults. This was associated with statistically significant improvements in objective sleep measures: increased time in bed, total sleep time, and sleep efficiency (all P < 0.05). While the timing of the melatonin circadian rhythm (acrophase) remained unchanged, a non-significant trend toward higher mesor (mean level) and amplitude was observed. The study concluded that tart cherry juice provides exogenous melatonin beneficial for sleep duration and quality.

Study Design

This was a randomized, double-blind, placebo-controlled, crossover trial involving 20 healthy adult volunteers. Participants completed two 7-day intervention periods (cherry juice concentrate vs. placebo), separated by a washout period. Sleep was assessed objectively via actigraphy and subjectively via questionnaires. Urinary 6-sulfatoxymelatonin (the primary melatonin metabolite) was measured in sequential 48-hour urine collections. Cosinor analysis evaluated circadian rhythm parameters (mesor, acrophase, amplitude). Statistical analysis used repeated measures ANOVA.

Dosage & Administration

Participants consumed 30 mL of Montmorency tart cherry juice concentrate (providing ~35-40 mg anthocyanins) twice daily (morning and evening) for 7 consecutive days during the active intervention phase. The placebo was a matched beverage indistinguishable in appearance and taste. Dosing occurred under controlled conditions as part of the crossover protocol.

Results & Efficacy

Total urinary 6-sulfatoxymelatonin content over the sampling period was significantly higher after cherry juice consumption versus placebo (P < 0.05), confirming increased melatonin exposure. Actigraphy data revealed significant improvements: time in bed (+16.6 min, P < 0.05), total sleep time (+22.1 min, P < 0.05), and sleep efficiency (+5.6%, P < 0.05). No significant differences in circadian timing (acrophase) were found, though mesor and amplitude showed non-significant upward trends. Placebo showed no significant changes from baseline.

Limitations

The study had a small sample size (n=20), limiting statistical power, particularly for detecting subtle circadian rhythm changes (e.g., the mesor/amplitude trends lacked significance). The short intervention duration (7 days) precludes conclusions about long-term effects. Participants were healthy adults, so results may not generalize to clinical insomnia populations. Urinary 6-sulfatoxymelatonin reflects integrated melatonin production but doesn't capture acute serum concentration dynamics. The exact melatonin dose in the concentrate was not quantified.

Clinical Relevance

This study suggests tart cherry juice concentrate can serve as a natural source of exogenous melatonin, potentially improving sleep duration and efficiency in healthy individuals. Users seeking non-pharmaceutical sleep support might consider standardized tart cherry products, though the required concentration and consistency across commercial products vary. The modest sleep time increase (~22 min) indicates it may benefit mild sleep disturbances but is unlikely to resolve severe insomnia alone. Consumers should note that juice concentrate efficacy depends on specific anthocyanin/melatonin content, which can differ between brands.