Many older adults struggle to sleep well, often “waking throughout the night or lying awake for hours.” Even after a full night in bed, they may still feel tired. A natural remedy gaining attention is tart cherry juice, known for its antioxidants and melatonin—the hormone that helps regulate sleep. As melatonin levels drop with age, “drinking tart cherry juice may offer a gentle, natural boost,” helping the body relax before bed.

Research suggests promising results. In small studies, those who drank tart cherry juice “about an hour before bed reported sleeping longer and more deeply,” sometimes gaining up to 90 extra minutes of rest. This effect may come from melatonin, tryptophan, and polyphenols, which support healthy sleep cycles.

Unlike sleep medications, tart cherry juice “doesn’t carry the risks of dependence or grogginess.” It’s easy to add to a nightly routine—typically half to one cup in the evening, plain or mixed with water or smoothies.

Beyond sleep, it may “support joint health, reduce inflammation, and improve heart health,” making it especially helpful for older adults.

Though generally safe, experts recommend consulting a doctor first, particularly for those monitoring blood sugar. For many, it’s a simple and natural way to sleep better and feel healthier.