In the UK, melatonin supplements are available only by prescription, primarily used to treat jet lag and regulate sleep disorders under medical supervision. Melatonin is widely available in other countries, but the UK's restriction stems from melatonin's hormone status and its potential effects on the body's natural sleep-wake cycle, therefore short-term or supervised use is preferred.
As a result, many people seeking natural sleep aids are exploring melatonin alternatives, with tart cherry supplements and juices emerging as popular options. Tart cherries contain naturally occurring melatonin, along with antioxidants and nutrients that may promote better sleep quality. In this blog we discuss how effective tart cherry is compared to melatonin for those looking for a natural approach to better sleep quality in the UK.
What is Tart Cherry?
Tart cherries, known as Prunus cerasus, are a variety of cherry native to regions of Europe and Southwest Asia, though they’re widely cultivated today in North America. Also known as sour cherries or Montmorency cherries, tart cherries are a unique variety distinct from black cherries found in our supermarkets.
What is the Difference Between Tart Cherry and Cherry Juice?
Tart cherries, especially Montmorency cherries, are rich in naturally occurring melatonin compared to cherry juice, making them a popular choice for natural sleep aid. Unlike cherry juice, which is sweeter with fewer antioxidants, tart cherry juice has a tangy flavour, vibrant red colour, and a higher concentration of anthocyanins and vitamin C, providing additional anti-inflammatory and antioxidant benefits alongside sleep support.
How does tart cherry help you sleep?
Tart cherry juice promotes sleep by gradually increasing melatonin levels in the body, encouraging a smooth transition into the sleep phase of the circadian rhythm without disrupting the body’s natural processes. Unlike synthetic, prescribed melatonin, which acts quickly to signal the onset of sleep, tart cherry’s melatonin content releases more gradually, enhancing sleep onset and quality over time.
Tart cherries are rich in antioxidants, especially anthocyanins, which reduce oxidative stress and inflammation, two factors that can negatively affect sleep quality. By lowering inflammation, tart cherries support the body’s ability to reach deeper, more restorative sleep stages, aiding in overall sleep efficiency. The presence of magnesium, a known relaxant, and vitamin C in tart cherries contributes to muscle relaxation and cortisol reduction, supporting a calm state before sleep onset. This combination of melatonin, antioxidants, and relaxing nutrients helps to support a natural, sustained improvement in sleep health, making tart cherry an effective option for those seeking a gentle melatonin alternative.
How Much Tart Cherry You Need to Help You Sleep?
In the UK, prescribed melatonin for sleep support is typically a 2mg dose for quick action. Tart cherry juice gradual melatonin release offers a gentler alternative to prescribed melatonin. Here’s how to take it effectively:
- Daily Dosage for Tart Cherry Juice: 240-480 ml (8-16 ounces) is recommended for sleep benefits.
- Using Tart Cherry Concentrate:
- 240 ml juice ≈ 1 tablespoon (15 ml) of concentrate mixed with water.
- 480 ml juice ≈ 2 tablespoons (30 ml) of concentrate mixed with water.
- This equates to 1-2 tablespoons (15-30 ml) of tart cherry concentrate daily.
- For Tart Cherry Supplements: 400-500 mg of extract taken twice daily may provide similar support.
How long does it take for tart cherries to make you feel sleepy?
Tart cherry takes about 1 hour to promote sleep, while a 2mg dose of melatonin typically works within 20-30 minutes.
Side effects:
Common side effects of tart cherry concentrate are generally mild and may include:
- Digestive issues: Some individualss may experience stomach discomfort, gas, or diarrhoea if taken in high doses.
- Potential interactions: Tart cherry’s natural melatonin may interact with certain medications, particularly sleep aids or blood pressure medications.
- Blood sugar: Tart cherry is a natural source of sugars, so it may impact blood sugar levels if consumed in large amounts.
Tart cherry for sleep works well with:
To enhance the sleep-promoting effects of tart cherry juice concentrate, you can pair it with other supplements known for their calming and sleep aid properties:
- Magnesium Glycinate: Calms the nervous system and relaxes muscles, promoting deeper sleep when taken with tart cherry 30-60 minutes before bed.
- 5-HTP: Boosts serotonin, supporting melatonin production and improves sleep quality when taken in the evening.
- L-Theanine: Promotes relaxation and a calm mind, enhancing tart cherry's sleep benefits without causing drowsiness.
- Ashwagandha: Reduces stress and anxiety, supporting restful sleep when paired with tart cherry concentrate in the evening.
How to make Tiktok’s famous ‘sleepy girl mocktail’:
TikTok’s viral ‘Sleepy Girl Mocktail’ is the perfect evening treat, blending tart cherry concentrate and calming ingredients to support restful sleep. Here’s an easy step-by-step guide to creating this soothing mocktail at home.
Ingredients:
- 1–2 tablespoons tart cherry concentrate
- 1 cup sparkling water (or regular water)
- 1 teaspoon magnesium powder (optional, for extra relaxation)
- Ice cubes
Instructions:
- Add tart cherry concentrate to a glass.
- Pour in the sparkling water (or regular water) and stir well.
- Add magnesium powder (optional) and stir until dissolved.
- Fill the glass with ice to keep it cool and refreshing.
- Enjoy your Sleepy Girl Mocktail about 1–2 hours before bed for best results!
