Can Cherries Help You Sleep? Here’s What Research Says

Cherries are more than just a summertime snack. These vibrant, antioxidant-rich fruits are packed with natural compounds that support overall wellness, including melatonin, the hormone responsible for regulating your sleep-wake cycle.

With rising interest in natural sleep solutions, many people are asking: Can cherries really help you sleep better? Let’s break down the science and explore how this fruit fits into a wellness-focused bedtime routine.

Types, Taste, and Nutritional Highlights

There are many varieties of cherries, but tart cherries (like Montmorency) and sweet cherries (like Bing) are the most studied for their health benefits.

According to Cleveland Clinic, cherries contain natural melatonin and plant compounds that support inflammation balance and immune function, both essential for good sleep.

Key Compounds in Cherries

• Melatonin: A natural hormone that helps regulate circadian rhythms and supports restful sleep.
  
  

• Anthocyanins: Potent antioxidants responsible for the deep red color, linked to reduced oxidative stress.
  
  

• Quercetin: A flavonoid that may support inflammation balance and cardiovascular health.
  
  

• Vitamin C and Potassium: Support immune and heart function.
  
  

A USDA article notes that Bing cherries are particularly rich in compounds that support both inflammation regulation and sleep patterns.

Cherry Benefits: Beyond Just Sleep

1. Natural Support for Sleep and Relaxation

Multiple studies have shown that consuming tart cherry juice may increase melatonin levels and improve sleep quality and duration. One clinical study on PubMed Central found that tart cherry juice improved sleep time and efficiency in older adults with insomnia.

2. Antioxidant Protection

Cherries are loaded with antioxidants that help reduce oxidative stress and may support long-term brain and heart health. Healthline highlights their ability to reduce inflammation markers in the body.

3. Muscle Recovery and Exercise Support

The anthocyanins in cherries have also been linked to reduced muscle soreness and faster recovery after exercise, making them a favorite for active lifestyles.

Traditional and Modern Uses

Why We Include Cherry in Our Feelz Blend

At Feelz, we include cherry extract in select formulas to support natural sleep and relaxation, especially when paired with calming botanicals like passion flower, lemon balm, and reishi. The natural melatonin and antioxidant content of cherry offers gentle support for winding down, without any next-day grogginess.

Frequently Asked Questions

Can Cherries Help You Sleep?

Yes, especially tart cherries. Studies show they may naturally increase melatonin levels and help improve sleep quality and duration.

Should I Eat Cherries Before Bed?

Yes, consuming cherries or tart cherry juice in the evening may help signal to your body that it's time to wind down.

Do All Cherries Contain Melatonin?

Most cherries contain melatonin, but tart varieties like Montmorency have the highest levels.

How Much Cherry Is Needed for Sleep Support?

Studies often use 8–10 oz. of tart cherry juice or equivalent extract. Feelz gummies use concentrated cherry extract in wellness-supporting doses.

Are Cherries a Replacement for Melatonin Supplements?

They offer a gentler, food-based approach ideal for those looking to avoid synthetic supplements or who want to support their body’s natural rhythm.

Key Takeaway

Cherries are a delicious, nutrient-rich fruit with real science behind their sleep-supporting powers. Thanks to their natural melatonin and antioxidant compounds, they make a perfect addition to any evening wellness routine and a gentle, effective ingredient in our Feelz formulas for calm and balance.