Tart Cherries Touted as Top Food for Better Sleep

Sleep doctors say tart cherries can help improve sleep duration and quality.

Mar. 15, 2026 at 9:31pm

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According to sleep experts, tart cherries are the number-one food that can help people fall asleep more easily. Tart cherries are a natural source of melatonin and also have anti-inflammatory and antioxidant effects that can improve sleep. Studies show tart cherry consumption leads to significant improvements in sleep duration, sleep efficiency, and the time it takes to fall asleep.

Why it matters

Getting quality sleep is essential for physical and mental health, but many people struggle with insomnia. Identifying natural, food-based solutions to improve sleep could help millions of people get the rest they need.

The details

Sleep doctors recommend consuming tart cherries, either by drinking tart cherry juice before bed or taking tart cherry supplements. The experts also advise avoiding eating or drinking for 3-4 hours before bedtime to promote better sleep quality.

  • A 2025 review analyzed the results of seven studies on tart cherry consumption.

The players

Morgan Soffler, M.D.

An assistant professor of pulmonary, critical care, and sleep medicine at New York Medical College.

Sarathi Bhattacharyya, M.D.

A pulmonologist, sleep medicine specialist, and medical director of MemorialCare Sleep Disorders Center at Long Beach Medical Center in Long Beach, CA.

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What they’re saying

“Some people find tart cherries to help with sleep. They are a natural source of melatonin, and they also have anti-inflammatory and antioxidant effects. Small studies suggest that tart cherries can help improve total sleep time in people suffering from insomnia.”

— Morgan Soffler, M.D., Assistant Professor of Pulmonary, Critical Care, and Sleep Medicine (Prevention.com)

“Avoiding eating or drinking for at least 3 to 4 hours before bedtime is ideal to promote better quality sleep.”

— Sarathi Bhattacharyya, M.D., Pulmonologist, Sleep Medicine Specialist, and Medical Director (Prevention.com)

What’s next

Researchers plan to conduct larger studies to further explore the sleep-enhancing benefits of tart cherries.

The takeaway

Incorporating tart cherries into your nighttime routine could be a natural way to improve your sleep quality and duration, especially for those struggling with insomnia. Avoiding late-night eating and drinking can also promote better rest.