We all know not sleeping enough makes our diets worse, but what about the reverse — can food help improve sleep? The answer is yes, diet does matter for sleep quality, and among foods studied, tart cherries (especially Montmorency cherries) have drawn scientific attention for their potential to support sleep, particularly in people with insomnia.
The key connection is a hormone called melatonin. Melatonin is produced by a small gland in your brain (the pineal gland) in response to darkness and helps regulate your sleep-wake cycle (circadian rhythm). While serotonin (another brain chemical sometimes linked with sleep) can’t cross into the brain from the gut, melatonin from food can raise circulating levels in the body and may help signal your body that it’s time to sleep.
Scientific studies show that tart cherries contain measurable amounts of natural melatonin as well as compounds like antioxidants and tryptophan, which may support sleep in multiple ways. A landmark trial found that drinking a tart cherry juice concentrate for seven days significantly increased urinary melatonin levels and improved total sleep time and sleep efficiency (more restful sleep) compared with a placebo.
Another small controlled study in older adults with chronic insomnia found modest but real improvements: participants who drank tart cherry juice had less wake time after sleep onset (meaning they woke up less during the night) and reduced severity of insomnia compared with placebo, though they didn’t achieve a full cure of insomnia.
A 2025 systematic review of seven interventional trials concludes that tart cherry consumption may improve sleep duration, sleep efficiency, and melatonin levels, although the quality of evidence is still limited and varies between studies. Some research also points to reductions in inflammation and oxidative stress — factors that can disturb sleep — thanks to cherry antioxidants like anthocyanins.
It’s worth noting that while the melatonin in tart cherries is real, the amounts are small compared to melatonin supplements used clinically (often 0.5 to 3 mg per dose). Yet even these modest amounts from food can influence your internal clock, especially in people whose natural melatonin production declines with age.
There’s also evidence that cherries provide other sleep-friendly nutrients such as tryptophan (a precursor to serotonin and melatonin) and anti-inflammatory compounds that might help improve sleep indirectly by calming the nervous system or reducing discomfort.
In practical terms, the research suggests that incorporating tart cherry juice or fresh tart cherries into your evening routine may help with sleep quality, especially for people with mild insomnia or trouble staying asleep. But it’s not a miracle cure — improvements tend to be modest and work best when combined with good sleep habits like consistent bedtimes, limiting screen time before bed, and avoiding heavy or caffeine-rich meals late at night.
From an India-centric perspective, tart cherries and pure tart cherry juice are not common grocery items here, and they can be expensive. If fresh tart cherries aren’t available, you can look for unsweetened tart cherry juice concentrate (avoid added sugars) or include other natural melatonin-rich foods in your evening diet — such as oats, walnuts, and bananas — which research also suggests may support better sleep rhythms.
Keep in mind that dietary melatonin from foods and beverages is gentle and acts as a support, not a replacement for good sleep practices. If insomnia persists, consulting a medical professional or sleep specialist is wise. Supplements like melatonin pills may help in specific cases but should be used under guidance, as routine use can sometimes disrupt your body’s own hormone production.
In short: tart cherries can be a helpful, natural part of your sleep-supporting diet, backed by emerging research, but they are one piece of a larger sleep ecosystem that includes routines, timing of meals, and lifestyle habits.