A systematic review published in Food Science & Nutrition in January 2025 suggests that consuming tart cherries may improve objective sleep efficiency and total sleep time, despite individuals not always subjectively experiencing a benefit. The review, which analyzed seven interventional studies, found a statistically significant increase in objectively measured sleep efficiency with tart cherry ingestion compared to a placebo, with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). Total sleep time was too significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01).
Researchers conducted a systematic review across PubMed, Google Scholar, ScienceDirect, Scopus, and EMBASE databases, including only English-language interventional studies examining the effect of tart cherry consumption on sleep, inflammation, and neurotransmitter synthesis. Studies focusing on other chronic diseases were excluded. The review highlighted the presence of active compounds in tart cherries, such as melatonin and anthocyanins, which are believed to contribute to improved sleep quality.
While three studies within the review reported significant improvements in sleep indicators – including sleep duration, sleep efficiency, and sleep onset time – and three reported an increase in melatonin levels after tart cherry consumption, the findings were not without limitations. The review noted substantial variations in dosage, intervention duration, and characteristics of the study participants. Two studies also indicated a decrease in inflammatory markers, such as CRP and MDA, following tart cherry consumption.
A separate study published in July 2023 in Current Sleep Medicine Reports identified eight studies for inclusion in its systematic review and meta-analysis. That research found no significant meta-analytic effect on subjectively recalled sleep efficiency or total sleep time. Yet, it corroborated the findings of the Food Science & Nutrition review, demonstrating a significant improvement in objective sleep efficiency with cherry ingestion.
According to Verywell Mind, tart cherry juice contains more melatonin than sweet cherries, potentially explaining its impact on sleep. The potential benefits may be particularly pronounced in older adults experiencing insomnia. The high antioxidant content of tart cherries may contribute to reduced symptoms of anxiety and depression.
The authors of the Food Science & Nutrition review emphasize the need for further research, specifically calling for high-quality, carefully designed clinical trials in diverse populations to confirm clinical efficacy and elucidate the underlying mechanisms of action. The review acknowledges that the current evidence base remains limited and heterogeneous.
