Key takeaways
- Montmorency tart cherries naturally contain small amounts of melatonin and are rich in polyphenols.
- A few small studies have looked at tart cherry juice and sleep; the evidence is early and limited.
- Juice adds natural sugar and calories. Capsules avoid that but vary in dose.
- Tart cherry has no authorised sleep claim in the UK.
In this guide
What is Montmorency tart cherry?
Montmorency is a variety of sour cherry (Prunus cerasus), grown mainly in Europe and North America. It's much sharper than the sweet cherries in UK supermarkets.
It's a rich source of anthocyanins, the pigments that give it its deep red colour, and it naturally contains a little melatonin.
What the sleep studies looked at
The research is small but interesting:
- A UK study at Northumbria University (Howatson et al., 2012) gave 20 healthy adults tart cherry concentrate or a placebo drink for a week. The researchers measured higher melatonin levels and some changes in sleep measures.
- Other small trials in older adults with sleep problems have reported modest results.
The honest summary: these were small, short studies. They're a reason for interest, not proof. Tart cherry isn't a treatment for insomnia, and food supplements can't make sleep claims in the UK.
For ongoing sleep problems, the NHS insomnia page is the place to start. Our guide on whether you can buy melatonin in the UK explains why melatonin itself is prescription-only.
Juice vs capsules: how they compare
| Juice or concentrate | Capsules | |
|---|---|---|
| Natural sugar | Yes, can be significant | Negligible |
| Taste | Very sharp; often diluted | None |
| Convenience | Needs the fridge once open | Easy to store and travel with |
| Dose | Studies mostly used concentrate | Varies widely by brand |
| Teeth | Acidic and sugary at bedtime | No contact with teeth |
Watch the sugar: if you're managing diabetes or your weight, a nightly glass of juice adds up. Drinking it after brushing your teeth also isn't great for your enamel.
What to check on the label
- Montmorency named as the variety
- The dose per serving, and whether it's whole fruit powder or extract
- No added melatonin: in the UK, melatonin is prescription-only and can't be sold in supplements
- The capsule: plant-based HPMC rather than gelatine if that matters to you
- Halal approval of the finished product
No melatonin · no sugar · halal approved
BioSnooze
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Shop BioSnooze →Questions people ask
Does tart cherry juice help you sleep?
A few small studies have reported effects on sleep measures, but the evidence is limited. It's not an authorised sleep claim in the UK.
When do people take tart cherry?
Most studies gave it twice a day, including in the evening. Follow the directions on the product you buy.
Is tart cherry the same as regular cherries?
No. Montmorency is a sour cherry variety, much sharper than sweet cherries, and the one used in most research.
Can I take tart cherry with medication?
Check with your pharmacist if you take regular medicines, especially blood thinners or diabetes medication.
Is tart cherry halal?
Tart cherry is a fruit, so it's halal in itself. Check juices for added flavourings and capsules for the shell.
Sources: Howatson et al. 2012, European Journal of Nutrition · NHS: insomnia · GB NHC register
This article is general information, not medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle. If sleep problems persist, speak to your GP.
