Many older adults struggle with sleep, often waking during the night or lying awake for long periods. Even after spending the night in bed, they may wake feeling tired. Sleep disruptions become more frequent with age and can affect both physical and emotional health. A natural remedy gaining attention for its sleep-promoting properties is tart cherry juice—a nutrient-rich drink believed to help support restful sleep.

Research suggests tart cherry juice may help people fall asleep faster and stay asleep longer. In small studies, those who drank a glass about an hour before bed reported sleeping more deeply, with some gaining up to 90 extra minutes of rest. This effect may be due to tart cherries’ natural melatonin content, as well as other compounds like tryptophan and polyphenols, which support sleep quality.

What makes tart cherry juice appealing is its simplicity and low risk. It can be easily added to a bedtime routine without the side effects or dependency risks of sleep medications. A common dose is half to one cup in the evening, taken plain or added to water or smoothies.

Beyond sleep, tart cherry juice may offer additional health benefits, including reduced inflammation, joint support, and improved heart health—making it especially valuable for older adults managing multiple conditions.

As with any supplement, it’s important to consult a healthcare provider before starting, especially for those watching their blood sugar. Still, tart cherry juice may be a gentle, natural way to improve sleep and overall well-being.