Research
Mixed
Tart cherry juice supplementation increases circulating melatonin levels, improves total sleep duration, and enhances sleep efficiency in healthy adults.
Drink 60 mL of tart cherry juice concentrate daily, split into two servings. This natural source of melatonin and anti-inflammatory compounds has been shown to increase total sleep time by over 30 minutes and improve sleep efficiency. It may also help reduce muscle soreness and inflammation after intense exercise.
ModerateSupportsMEDIUM confidence
In the intervention group tart cherry juice supplementation resulted in significantly elevated total melatonin content, increased time in bed (+24 min), increased total sleep duration (+34 min) improved sleep efficiency total (82.3%) and a significant reduction in daytime napping (–22%) (p < 0.05) [50].
Why this rating
Based on a cited study in healthy adults; the review paper summarizes the findings without providing raw data itself.
Source
Sleep and Nutrition Interactions: Implications for Athletes
Rónán Doherty et al. · Nutrients · 2019
DOI 10.3390/nu11040822
narrative_reviewCited 177×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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