Many older adults struggle with disrupted sleep—waking repeatedly, lying awake for hours, or still feeling tired after spending a full night in bed. These disturbances grow more common with age and can take a toll on both physical and psychological health. As a simpler, natural approach to improving sleep, tart cherry juice has drawn attention for its nutrient profile and potential influence on sleep‑regulating hormones and inflammation.

Tart cherry juice is rich in antioxidants and contains melatonin and tryptophan—compounds involved in the body’s sleep–wake cycle. Some research suggests that lower natural melatonin levels in older age contribute to sleep problems, and tart cherry juice may offer a mild boost. A pilot study involving older adults with insomnia found that a proprietary tart cherry juice blend produced modest improvements in measures like time awake after sleep onset, though effects on sleep efficiency or duration were less consistent. A broader review of interventional trials identified several studies showing improvements in sleep duration, onset, and melatonin levels, but noted that results are heterogeneous and the evidence is still limited. At the same time, some newer trials in healthy adults did not detect meaningful effects of tart cherry supplementation on sleep.

Because the evidence is preliminary, tart cherry juice should be viewed as a complementary strategy rather than a standalone solution. In studies, doses tend to vary, often around 240 mL (8 oz) twice daily or a similar regimen. If someone considers trying it, they should choose varieties without added sugar, monitor for effects, and consult their healthcare provider—especially if they have conditions like diabetes or are taking medications. If you like, I can help you compare tart cherry juice to more established sleep interventions (e.g. cognitive behavioral therapy, sleep hygiene steps) and suggest how to test its benefits safely.