HormonesMelatonin

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

Two small pilot studies reported 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 test a longer duration (4 weeks) with doses closer to bedtime and daily objective monitoring via a wearable device.

Last updated: Jul 7, 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 contains melatonin and anti-inflammatory compounds
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Consumption may increase circulating melatonin levels
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May reduce cortisol and inflammation
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Result: Improved sleep quantity and quality

Limitations

  • ⚠Only preliminary pilot studies with small sample sizes (not the current protocol itself)
  • ⚠Current paper is a protocol, not results; no definitive effect sizes or outcomes reported
  • ⚠Potential placebo effects due to self-reported sleep measures

Frequently Asked Questions

How much tart cherry juice should be consumed to potentially improve sleep?▼

Prior studies used 16 oz. per day, split into half in the morning and half at night. The proposed protocol also uses 16 oz. per day but may adjust timing closer to bedtime.

What is the proposed mechanism for tart cherry juice improving sleep?▼

Tart cherry juice naturally contains melatonin and has anti-inflammatory properties, which may help regulate sleep-wake cycles and reduce inflammation that disrupts sleep.

Is this study a randomized controlled trial?▼

Yes, it is a randomized, double-blind, placebo-controlled, cross-over pilot study, which is a strong study design for establishing feasibility and preliminary efficacy.

Who is the target population for this intervention?▼

Older adults (age not specified in abstract) with self-reported insomnia, a group that often experiences sleep difficulties and may benefit from dietary interventions.

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.