HormonesMelatonin

Tart cherry juice consumption may increase sleep quantity in older adults with insomnia

Two preliminary pilot studies suggest that 2 weeks of daily tart cherry juice consumption (half dose morning, half at night) may increase sleep quantity in older adults with insomnia, as assessed by sleep diary or one night of polysomnography. The proposed protocol aims to evaluate feasibility of a longer 4-week intervention with doses closer to bedtime and daily objective sleep monitoring via wearable devices.

Last updated: Aug 26, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score42/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. CherryZZZ: A Protocol for a Randomized, Double-Blind, Placebo-Controlled, Cross-Over Pilot Study Testing Tart Cherry Juice in Older Adults with Self-Reported Insomnia.

observational

VanderMark E, Baniassadi A, Wolfe A, Cladis DP, Dufour AB, Millar CL · Nutrients (2026)

Participants: N/A
Duration: 4 weeks per arm plus 3-week washout
Intervention: 16 oz. of tart cherry juice per day for 4 weeks
Outcome: Sleep quantity and quality, biomarkers related to melatonin, cortisol, serotonin, and inflammation
Effect Size: N/A
Population: Older adults with self-reported insomnia

Result:

PubMed: 41901097DOI: 10.3390/nu18060922

Mechanism Graph

Tart cherry juice may provide dietary precursors for melatonin synthesis
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Anti-inflammatory properties may reduce sleep-disrupting inflammation
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Modulation of cortisol and serotonin levels may improve sleep regulation
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Result: Potential increase in sleep quantity and quality

Limitations

  • ⚠Only preliminary pilot studies with small sample sizes support the claim
  • ⚠The proposed study is a feasibility pilot and does not yet provide definitive efficacy results

Frequently Asked Questions

How much tart cherry juice is recommended for sleep?▼

The protocol uses 16 oz. per day, with half in the morning and half at night, though the proposed study adjusts doses closer to bedtime.

Who might benefit from tart cherry juice for insomnia?▼

The study focuses on older adults with self-reported insomnia, but preliminary evidence is limited.

What sleep outcomes are measured in this study?▼

Sleep quantity and quality are assessed via sleep diary, polysomnography, and wearable devices, along with biomarkers like melatonin and cortisol.

Is this a proven treatment for insomnia?▼

No, the evidence is preliminary; the current study is a feasibility pilot to inform future larger trials.

Products

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References

  1. 1.VanderMark E, Baniassadi A, Wolfe A, Cladis DP, Dufour AB, Millar CL. "CherryZZZ: A Protocol for a Randomized, Double-Blind, Placebo-Controlled, Cross-Over Pilot Study Testing Tart Cherry Juice in Older Adults with Self-Reported Insomnia.." Nutrients, 2026. PMID: 41901097 DOI: 10.3390/nu18060922
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.