HormonesMelatonin

Tart cherry juice and kiwifruit improve sleep outcomes in adults with sleep disturbances

The review identifies functional foods such as tart cherry juice and kiwifruit as having potential benefits for improving sleep quality. These foods are highlighted for their natural content of melatonin and anti-inflammatory compounds that support sleep regulation.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Nutritional Interventions for Enhancing Sleep Quality: The Role of Diet and Key Nutrients in Regulating Sleep Patterns and Disorders.

observational

Abou-Khalil R · Food science & nutrition (2025)

Participants: N/A
Duration: N/A
Intervention: Consumption of tart cherry juice or kiwifruit
Outcome: Sleep quality, sleep duration, sleep efficiency
Effect Size: N/A
Population: Adults with sleep disturbances or poor sleep quality

Result:

PubMed: 41356231DOI: 10.1002/fsn3.71309

Mechanism Graph

Tart cherry juice provides exogenous melatonin and anti-inflammatory polyphenols
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Kiwifruit contains serotonin and antioxidants that may modulate sleep-wake cycles
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These compounds influence circadian rhythm and reduce oxidative stress
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Result: Improved sleep onset and quality

Limitations

  • ⚠The review does not provide specific effect sizes or quantitative meta-analytic results from individual studies
  • ⚠The evidence is based on a synthesis of existing studies without detailed assessment of heterogeneity or risk of bias

Frequently Asked Questions

How does tart cherry juice improve sleep?▼

Tart cherry juice is a natural source of melatonin and anti-inflammatory compounds that can help regulate the sleep-wake cycle and reduce oxidative stress, potentially improving sleep duration and quality.

Is kiwifruit effective for sleep disorders?▼

Some studies suggest that kiwifruit consumption may improve sleep onset and quality due to its serotonin and antioxidant content, but more large-scale trials are needed to confirm its efficacy for clinical sleep disorders.

What is the recommended dose of tart cherry juice for sleep?▼

The review does not specify a recommended dose; typical studies use about 8-12 ounces of tart cherry juice consumed twice daily, but individual responses may vary.

Can these functional foods replace sleep medications?▼

The review suggests nutritional interventions as promising non-pharmacological alternatives, but they should not replace prescribed medications without medical supervision, and more research is needed to establish their comparative effectiveness.

Products

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References

  1. 1.Abou-Khalil R. "Nutritional Interventions for Enhancing Sleep Quality: The Role of Diet and Key Nutrients in Regulating Sleep Patterns and Disorders.." Food science & nutrition, 2025. PMID: 41356231 DOI: 10.1002/fsn3.71309
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.