Many older adults struggle to get a full night of peaceful sleep. Some wake up multiple times, while others lie awake for hours, unable to drift off. Even after spending the night in bed, many still feel tired in the morning. Sleep difficulties are among the most common complaints with aging, affecting both physical and emotional health. However, a simple and natural remedy gaining attention for its calming effects is tart cherry juice.

Tart cherry juice is rich in antioxidants and is one of the few natural sources of melatonin, the hormone that regulates the sleep-wake cycle. As people age, melatonin production naturally decreases, making it harder to fall or stay asleep. Drinking tart cherry juice may help restore this balance by providing a gentle, natural boost of the hormone.

Researchers studying tart cherries and sleep have found promising results. Small studies show that people who drink a glass of tart cherry juice in the evening may sleep longer and more deeply. Some participants reported up to 90 minutes of additional rest per night. The benefit likely comes not only from melatonin but also from compounds like tryptophan and polyphenols, which promote relaxation.

What makes tart cherry juice especially appealing is its safety and simplicity. It doesn’t cause dependency or morning grogginess like many sleep aids. Most people drink about half to one cup before bedtime, either chilled, mixed with water, or added to a smoothie.

Beyond improving sleep, tart cherry juice offers other health benefits. It may reduce inflammation, ease joint pain, and support heart health due to its high antioxidant content.

Still, it’s important to consult a doctor before starting, especially for those managing blood sugar.

For many older adults, tart cherry juice may be a natural way to restore restful sleep and wake up feeling renewed.