The #1 Late-Night Drink for Better Sleep, According to Dietitians
Tart cherry juice may help you fall asleep faster and improve sleep quality.
The fruit juice contains melatonin, antioxidants and tryptophan—all of which support quality sleep.
Tactics like limiting screen time and being active during the day can help you sleep better at night.A good night's sleep can feel out of reach when your mind won't quiet or your body won't relax. But reaching for a calming beverage can help set the stage for deeper, more restful sleep. While plenty of drinks may support relaxation, one option stands out for its research-backed benefits: tart cherry juice.
'Tart cherry juice contains melatonin and tryptophan, two key compounds that help regulate sleep-wake cycles and promote better sleep quality,' says Samantha DeVito M.S., RD, CDN. It's linked to increased melatonin levels, longer sleep duration and improved sleep efficiency in both healthy individuals and those with insomnia. Read on to learn why dietitians recommend tart cherry juice for deep sleep, plus simple strategies for incorporating it into your nighttime routine.
Why Tart Cherry Juice is the Best Late-Night Drink for Deep Sleep
Natural Source of Melatonin
Tart cherries are one of the few foods that naturally contain melatonin. 'Melatonin is a hormone that helps regulate the sleep-wake cycle,' says Lauren Manaker, M.S., RDN, LD. While your body makes melatonin on its own, several things can disrupt the body's natural production of melatonin, including light exposure, irregular sleep schedules and alcohol and caffeine intake, just to name a few.
Drinking tart cherry juice can gently boost melatonin levels, which may help improve sleep onset and overall sleep quality without the grogginess often associated with certain sleep medications and supplements.
Contains Sleep-Enhancing Tryptophan
Thanksgiving turkey isn't the only thing that contains the sleep-inducing amino acid tryptophan—tart cherries have it, too. 'Tryptophan is an essential amino acid that plays a key role in the production of melatonin,' says Claudia Salinas, M.S., RDN, LD. Your body uses tryptophan to produce serotonin, which is then converted into melatonin, helping you fall asleep faster and stay asleep longer.
Rich in Antioxidants to Support Recovery
In addition to its sleep-supportive nutrients, this deep purple beverage delivers powerful antioxidants that play an indirect role in promoting better sleep and brain health. 'Tart cherry juice is a natural source of anthocyanins, antioxidant compounds that may help support deeper, more restful sleep,' says DeVito.
Antioxidants help reduce oxidative stress and inflammation, both of which can negatively impact sleep quality and efficiency, the difference between the time spent in bed and the actual time spent sleeping. Reducing oxidative stress through the consumption of antioxidant-rich foods—like tart cherry juice—can support both restorative sleep and long-term cognitive health. ,
How to Enjoy Tart Cherry Juice
Enjoy an iced mocktail. Pour tart cherry juice over ice and top with sparkling water and a splash of citrus for a sleepy mocktail. Add a scoop of magnesium glycinate powder—another nutrient known to help with sleep—to increase the sleep-enhancing benefits of the tart cherry juice.
Have it with a light snack. 'Drinking tart cherry juice alongside a small snack—like whole-grain toast with almond butter—may help support tryptophan absorption and promote relaxation,' DeVito tells.
Drink it 1-2 hours before bed. DeVito says this timing will help limit middle-of-the-night bathroom trips.
Other Strategies for Deep Sleep
Reduce end-of-day stress. It's hard to fall asleep when your mind is racing, so Salinas recommends incorporating relaxation techniques like breathing exercises, meditation, yoga or some light stretches to help manage stress.
Establish a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. A regular sleep-wake rhythm helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling rested.
Limit screen time before bed. Blue light can disrupt the production of melatonin, making it harder to fall asleep. 'I usually encourage shutting off screens at least 30-60 minutes before sleeping,' says Salinas.
Get active during the day. Research suggests that consistent, moderate-intensity exercise can help you fall asleep faster and improve sleep quality.6 Aim to avoid high-intensity workouts close to bedtime.
Avoid caffeine later in the day. Drink your last caffeinated beverage at least 4–6 hours before going to bed.
Our Expert Take
Drinking tart cherry juice before bed may help you fall asleep faster and improve sleep quality thanks to its melatonin, tryptophan and antioxidant content, but it's not a band-aid. If you're having difficulty sleeping, take a moment to assess your habits. A consistent sleep schedule, along with a nighttime routine, can help signal to your body that it's time for sleep. For deep sleep, consider adding more movement to your day, limiting afternoon caffeine intake and turning off devices an hour before lights out. With these daily habits—and a glass of tart cherry juice—you'll be catching more quality zzzs in no time.
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