Back to Poor Sleep Quality
ingestible · for poor sleep quality
Tart Cherry Juice
Moderate evidence$8-20
How to use
Drink 8oz tart cherry juice (Montmorency variety, unsweetened) or take 480mg tart cherry extract twice daily - once in the morning and once 1-2 hours before bed.
How it works
Tart cherries are among the richest dietary sources of melatonin. They also contain tryptophan and anthocyanins that slow tryptophan breakdown, increasing melatonin production. RCTs show improved sleep duration and quality vs placebo.
Where to buy
Health food stores and some grocery stores. Cheribundi and Lakewood are well-known brands.
Typical cost: $8-20
Safety notes
High in natural sugar - not ideal for those managing blood glucose. May interact with warfarin. Choose unsweetened versions.