Sleep: Doctors say tart cherries may help you fall asleep faster

Sleep specialists identified tart cherries as a natural source of melatonin, and a 2025 review of seven studies reported improvements in sleep duration, sleep efficiency, and time to fall asleep.

Sleep doctors were asked to name a single food that might help people fall asleep faster. Two sleep specialists highlighted tart cherries as their top choice. They noted tart cherries are a natural source of melatonin and also have anti-inflammatory and antioxidant effects. A 2025 review of seven studies reported improvements in sleep duration, sleep efficiency, and the time it took participants to fall asleep. Key findings: - Morgan Soffler, M.D., and Sarathi Bhattacharyya, M.D., were cited as the experts offering the view that tart cherries can support sleep. - Tart cherries are reported as a natural source of melatonin and are described as having anti-inflammatory and antioxidant properties. - A 2025 review published in Food Science & Nutrition analyzed seven studies and found improvements in sleep duration, sleep efficiency, and time to fall asleep after tart cherry consumption. - Common ways to consume tart cherries mentioned include drinking tart cherry juice, using frozen or dried cherries, or taking supplements containing tart cherry extract. - The article also reported advice to avoid eating or drinking for 3 to 4 hours before bedtime to promote better sleep, and it noted general cautions about dietary supplements, especially for pregnant or nursing people and children. Summary: Experts reported tart cherries as a food linked in small studies and a review to modest improvements in falling asleep and overall sleep measures. Undetermined at this time.