- There are multiple research reports of a positive effect on sleep quality.
- The evidence score is 63, and the reliability is considered moderate.
- The data includes information relevant to a range of people, including women in the menopausal generation and athletes.
Tart cherry is a type of cherry.
It is generally known as a fruit taken for purposes such as nutritional supplementation.
Several studies have been conducted on the effect of tart cherry on sleep quality. Research has reported that tart cherry has a positive effect on sleep quality (3 studies, moderate reliability).
What exactly has been found?
First, there is a small-scale study involving 19 elite female field hockey players. This study investigated short-term intake. The content involved taking tart cherry juice over 48 hours (5 times). As a result, no changes were observed in hormone levels such as cortisol or melatonin, but a result was shown suggesting the possibility of improved sleep quality.
In addition, another study also investigated a group that included menopausal women. There, many studies showed reports that nutritional interventions have a positive effect on sleep. In other words, this suggests the possibility that dietary support may be helpful for people in a specific life stage.
Some of these studies include those that used a systematic review (a method that comprehensively gathers and analyzes existing research). According to the systematic review, improvements were reported in indicators such as sleep duration, sleep efficiency, and time to fall asleep across 3 studies.
On the other hand, different results have also been obtained regarding the effect on "duration (total sleep time)" rather than sleep "quality." In a study where 500mg was taken for 14 days, no significant change was observed in the specific items examined.
This study was conducted on 34 overweight or obese people with sleep problems. As a research method, a randomized controlled trial (a reliable research method in which participants are randomly assigned to compare effects) was used. This is a method in which, for example, one group is assigned tart cherry and another group is assigned something else, for comparison.
In this experiment, 500mg was taken continuously per day for 14 days, but no statistically significant difference (an indicator of whether a result is a meaningful difference rather than mere chance) was observed in the items examined. In other words, within the scope of this study, no clear report was reached regarding an effect such as increasing total sleep time.
In this way, results are divided between studies that indicate a positive effect on "sleep quality" and those that show no change in "total sleep time."
Organizing the information on tart cherry shows that results differ depending on the sleep indicator in question. The evidence score is 63 (moderate reliability) for sleep quality, and 31 (limited reliability) for total sleep time.
This shows that while there is a relatively well-established body of research on sleep "quality," reports on "duration" are still few, and the situation is such that it cannot yet be said to be certain. Results also appear to differ depending on the age of the subjects and their physical condition (such as whether they are athletes or people with a tendency toward obesity).
Therefore, when incorporating tart cherry, it is important to keep in mind that there may be a difference between the expected effect and the actual result. It does not act the same way for everyone, and it may not suit everyone.
| Study | Design | Number of Participants | Duration | Main Result |
|---|---|---|---|---|
| Nutrition reviews (2024, PMID:37695299) | Systematic review | Not stated | Not stated | A positive effect was reported |
| International journal of environmental research and public health (2022, PMID:36011907) | Randomized controlled trial (RCT) | 19 | 5 days | A positive effect was reported |
| Food science & nutrition (2025, PMID:40964149) | Systematic review | Not stated | Not stated | A positive effect was reported |
| Nutrients (2024, PMID:39683518) | Randomized controlled trial (RCT) | 34 | 14 days | No clear association was found |
| Food science & nutrition (2025, PMID:40964149) | Systematic review | Not stated | Not stated | A positive effect was reported |
The research includes 19 elite female field hockey players and 34 overweight or obese people with sleep problems as subjects. Surveys have also been conducted on groups that include postmenopausal women and women in the menopausal generation.
In this way, the research includes people with specific attributes, such as athletes engaged in sports and people with concerns related to weight management. This can serve as material for consideration in light of your own situation.
Regarding tart cherry, the total number of studies in this data is 5. The study designs include randomized controlled trials (RCTs) and systematic reviews.
Results may also differ from study to study. While there are reports of a positive effect on sleep quality, there are also studies in which no significant effect was observed when the subjects were overweight or obese people.
In addition, the reported content may differ depending on the indicator, such as sleep duration or sleep quality.
Does tart cherry have an effect on sleep quality?
A: Research has reported a positive effect on sleep quality. On the other hand, in a study of elite female field hockey players, no changes were observed in melatonin and other measures.
Does taking tart cherry change total sleep time?
A: There are reports of a positive effect on total sleep time, but the reliability of this is limited. In a study of overweight or obese people, no significant effect was confirmed.
What kind of people has tart cherry been studied on?
A: Subjects include elite female field hockey players and groups including postmenopausal women. Research has also been conducted on overweight or obese people with sleep problems.
Regarding tart cherry, research on sleep quality has reported a positive effect. On the other hand, there are also cases where no clear result has been obtained regarding the effect on total sleep time. This content is based on 5 studies, but since there is still much that requires further investigation, please use it as one point of reference.
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