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Tart cherry juice promotes sleep quantity in team-sport athletes and healthy adults

The narrative review reports that tart cherry juice can promote sleep quantity in athletes and healthy adults. This finding is based on a semi-systematic review of studies up to November 2020, though specific effect sizes are not provided in the abstract.

Last updated: Jul 7, 2026•0 RCTs•📖 Read as article →

Evidence Score

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

Study Evidence

Study 1. Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review.

observational

Gratwicke M, Miles KH, Pyne DB, Pumpa KL, Clark B · Nutrients (2021)

Participants: N/A
Duration: N/A
Intervention: Tart cherry juice supplementation
Outcome: Sleep quantity (duration, efficiency)
Effect Size: N/A
Population: Team-sport athletes and otherwise healthy adults

Result:

PubMed: 34068512DOI: 10.3390/nu13051586

Mechanism Graph

Tart cherry juice contains melatonin and anti-inflammatory compounds
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These compounds may help regulate circadian rhythms
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Reduction of inflammation and oxidative stress may improve sleep
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Result: Increased sleep quantity

Limitations

  • ⚠The review is narrative and not a systematic meta-analysis, so effect sizes are not quantified
  • ⚠The abstract notes a paucity of sleep nutrition research specifically in athletes, requiring inclusion of non-athlete studies
  • ⚠Optimal dose, source, and timing of tart cherry juice are not specified

Frequently Asked Questions

How much tart cherry juice should I drink to improve sleep?▼

The abstract does not specify a recommended dose; further research is needed to determine appropriate dosing for athletes.

Does tart cherry juice work for all types of athletes?▼

The review includes team-sport athletes and healthy adults, but specific sport types are not detailed.

How long does it take for tart cherry juice to improve sleep?▼

The abstract does not provide a timeline; studies reviewed may vary in duration.

Are there any side effects of tart cherry juice for sleep?▼

The abstract does not mention side effects; individual responses may vary.

Products

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References

  1. 1.Gratwicke M, Miles KH, Pyne DB, Pumpa KL, Clark B. "Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review.." Nutrients, 2021. PMID: 34068512 DOI: 10.3390/nu13051586
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.