Certain foods can help improve sleep. Sleep doctors recommend trying tart cherries. This fruit contains melatonin, a hormone that helps regulate sleep. Experts say tart cherries also have benefits for reducing inflammation.
Dr. Morgan Soffler, an assistant professor of sleep medicine, explains that some people find tart cherries useful for getting better sleep. Small studies show that they can help those with insomnia sleep longer and better.
A review in 2025 looked at seven studies about tart cherries. It found that people who ate tart cherries slept longer and felt more rested. The review also noted that tart cherries increased melatonin levels.
You can eat tart cherries in different ways. The most popular method is drinking tart cherry juice before bed. You can drink it straight or mix it with coconut water to make it taste better. Frozen or dried tart cherries and supplements with cherry extract are also available.
If you are having trouble sleeping, it may also help to avoid eating for a few hours before bedtime. Dr. Sarathi Bhattacharyya suggests not eating or drinking for 3 to 4 hours before sleep to improve sleep quality. Use this time to relax instead.
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How much do you know?
What fruit is recommended by sleep doctors to improve sleep?
Bananas
Tart cherries
Apples
Oranges
What hormone found in tart cherries helps regulate sleep?
Serotonin
Cortisol
Melatonin
Adrenaline
Who is Dr. Morgan Soffler?
A nutritionist
An assistant professor of sleep medicine
A sleep therapist
A general practitioner
What did a review in 2025 conclude about tart cherries?
They reduce stress
They help with digestion
They improve sleep and increase melatonin levels
They are high in calories
What is the most popular method of consuming tart cherries?
Eating them raw
Making a pie
Drinking tart cherry juice
Adding them to smoothies
How many studies were looked at in the review in 2025 concerning tart cherries?
Five studies
Seven studies
Ten studies
Twelve studies
Tart cherries can help reduce inflammation.
Dr. Sarathi Bhattacharyya recommends eating or drinking right before bedtime.
Small studies indicate that tart cherries can help those with insomnia sleep longer.
Tart cherry juice should be consumed in the morning for better sleep.
Experts agree that eating before bedtime can improve sleep quality.
Melatonin levels in the body can be increased by consuming tart cherries.
Tart cherries contain , a hormone that helps regulate sleep.
A review in 2025 looked at studies about tart cherries.
Dr. Sarathi Bhattacharyya suggests not eating or drinking for hours before sleep.
The most popular method of consuming tart cherries is drinking tart cherry juice bed.
People who ate tart cherries felt and slept longer.
Frozen or dried tart cherries and with cherry extract are also available.
