There are so many different types of cherries and one variety, in particular, has been used in several studies examining how it can benefit sleep. The juice of the tart — also known as the sour cherry — has been shown to help with sleeping issues (via Sleep Foundation). One study showed that people slept twice as long and had a better quality of sleep after drinking 2 cups of tart cherry juice per day. Another study using 240 milliliters of cherry juice daily found that several components of the juice helped with sleep, including high levels of melatonin, per the National Library of Medicine. According to Healthline, the juice can also help with inflammation, which can also lead to a better night’s sleep.
The unsweetened variety of tart cherry juice is recommended by health professionals, however, if you find it’s not to your liking, there are tart cherry capsules or gummy supplements as well. The recommended dosage varied in studies, but most suggest an 8-ounce glass every day, or 2 tablespoons of tart cherry concentrate (via Traverse Bay Farms), or up to 1000 milligrams in supplement form, per NFS Sports. Of course, if you’re taking other medications, it’s best to check with your doctor before taking any cherry supplements to avoid adverse interactions, especially with blood thinning or cholesterol medications.