Could Tart Cherry Juice Could Be a Natural Sleep Aid During Menopause?

I recently discovered an inexpensive and nutritious drink that immediately improved my sleep, starting from the very first night!

It’s called tart cherry juice (yes, it lives up to its name and is quite sour!). Most grocery stores have it and I buy mine for under $5 at Whole Foods.

It helped me sleep deeper, longer, and with less wake up periods. Needless to say, I was pleasantly surprised and I now drink a small cup every night before bed.

If you’re looking for a natural way to improve your sleep, read on. I hope it helps you as much as it has helped me!

Menopause and the Struggles With Sleep

When it comes to menopause, we know that sleep can become a bit… elusive. With hormone changes, night sweats, and maybe a few extra worries, getting quality shut-eye can start feeling like a distant memory. The search for effective, natural sleep aids is ongoing, and lately, tart cherry juice has been in the spotlight. This tangy drink is said to have anti-inflammatory benefits and even a little boost of melatonin—the hormone that helps regulate sleep. But does it really work? Here’s a look at the potential sleep benefits of tart cherry juice and how it might just help with menopause-related sleep challenges.

What’s the Buzz About Tart Cherry Juice and Sleep?

So, what makes tart cherry juice special? Well, it turns out this juice contains melatonin and tryptophan, two nutrients that are known to play roles in helping us sleep. Some research has been looking into its effects, including a 2010 study that suggested a tart cherry juice blend might offer modest sleep benefits for older adults with insomnia. Though this study wasn’t very large and didn’t go in-depth with dosing, it opened the door to more research on tart cherry juice as a natural sleep aid.

Interestingly, even one of the lead researchers, Dr. Wilfred Pigeon, was cautious about the initial findings. He mentioned that tart cherry juice might be “slightly better” than other natural sleep aids. But, as more research rolled in, it started looking like tart cherry juice might actually have some real benefits for sleep—especially for those in menopause.

Fresh Findings: How Tart Cherry Juice Could Help Menopausal Sleep

Since Dr. Pigeon’s study, more research has been done, and it’s giving us more hope! In 2018, a small study used a tool called polysomnography to measure sleep and found that people with insomnia who drank tart cherry juice added about 84 minutes to their total sleep time. Not bad, right? Another meta-analysis in 2020 looked at different non-drug sleep aids for older adults, and tart cherry juice was shown to be more effective than doing nothing at all.

But here’s where it gets exciting for women in menopause: a 2024 review specifically looked at natural sleep aids for menopause-related sleep issues. It found that certain foods, including tart cherry juice, could improve sleep quality and duration. That’s great news because, as we know, sleep can be harder to come by during menopause due to those hormonal ups and downs.

How Does Tart Cherry Juice Work?

According to Emma Laing, a dietitian and nutrition expert, the sleep benefits of tart cherry juice may come from its combination of melatonin, tryptophan, and anti-inflammatory properties. During menopause, inflammation can impact sleep quality, and tart cherry juice might help by reducing some of that inflammation. While we still need more research to know how tart cherry juice stacks up to other popular natural sleep aids (like chamomile tea or magnesium), it seems promising.

If you’re trying to get more sleep during menopause, other foods rich in tryptophan (think dairy, nuts, and eggs) or packed with polyphenols (like bright-colored fruits and veggies) could also be helpful.

How to Use Tart Cherry Juice for Better Sleep

So, how much tart cherry juice should you drink? There’s no one-size-fits-all answer yet, but studies suggest that around 8 to 16 ounces daily could be beneficial. If that seems like a lot, you could start with a smaller amount, maybe 1 to 4 ounces, and see how it goes. It’s also wise to talk to a healthcare provider—especially if you’re taking medications like blood thinners—to make sure adding tart cherry juice is safe for you.

And if you’d rather get your cherries fresh, that works too! While fresh tart cherries might be a bit harder to find year-round, they can offer similar benefits to the juice. You’ll need about one to two handfuls of fresh cherries to match the nutrients in 8 ounces of juice.

Or you can do what I do and simply buy organic tart cherry juice from the grocery store!

Other Tips for a Restful Menopausal Sleep

Of course, tart cherry juice is just one tool in the sleep toolbox. If you’re dealing with menopause-related sleep issues, try to keep a consistent bedtime, avoid caffeine and alcohol close to bedtime, and do some calming activities before bed (like reading or gentle stretching). Regular exercise can also do wonders for sleep quality.

Emma Laing reminds us that while tart cherry juice can be a helpful addition, no one food or drink is a magic fix. A well-rounded approach—complete with good sleep hygiene and stress management—is often the best way to improve sleep.

Tart Cherry Juice: A Helpful Addition to Your Routine

Adding tart cherry juice to your day could bring more than just better sleep. This little super juice is rich in nutrients that also support brain health, heart health, and immune function. So, if you’re ready to try it, go ahead! Just remember that a consistent sleep routine, balanced diet, and healthy habits can all work together to help you feel rested and recharged during menopause.

Take care,

Sophia