Tart Cherry Juice for Sleep: Benefits, Warnings, and Where to Buy It in the UK

Tart cherry juice is quickly becoming one of the UK’s most popular natural sleep aids—but does it actually work, and is it right for you?

In this guide, we’ll cover everything from the science behind its sleep-enhancing properties to where you can buy it, along with a breakdown of potential side effects and relevant considerations.

What Is Tart Cherry Juice?

Tart cherry juice is made from Montmorency cherries, a variety known for their sour flavour and deep red colour. Unlike sweet cherries, these tart counterparts are richer in certain plant compounds, including antioxidants and melatonin—the hormone that regulates your sleep-wake cycle.

Tart Cherry Juice and Sleep: What’s the Connection?

One of the main reasons people in the UK are turning to tart cherry juice is its potential to support better sleep.

Key Points:

• Tart cherries naturally contain melatonin, the hormone responsible for helping regulate your internal body clock.

• They are also high in anthocyanins—antioxidants that may reduce inflammation, which has been linked to sleep disorders.

• A small study published in the European Journal of Nutrition found that drinking tart cherry juice concentrate twice daily for 7 days increased melatonin levels and improved sleep duration and quality in adults with insomnia.

• Another study published in the Journal of Medicinal Food reported that tart cherry juice extended sleep time by 84 minutes in older adults with chronic insomnia.

While the research is promising, most studies are small, and results can vary between individuals. Still, many people in the UK report falling asleep faster and staying asleep longer when they include tart cherry juice as part of their evening routine.

Tart Cherry Juice Benefits (Beyond Sleep)

Tart cherry juice offers more than just potential sleep support. Here are some of its other possible health benefits:

• Reduces muscle soreness and recovery time – Often used by athletes to reduce inflammation and speed up muscle repair.

• Supports heart health – Thanks to high levels of polyphenols and potassium.

• Helps manage arthritis and gout symptoms – Due to its natural anti-inflammatory properties and ability to reduce uric acid levels.

• Rich in antioxidants – May help combat oxidative stress and cellular ageing.

Tart Cherry Juice Warnings and Side Effects (NHS Relevance)

While tart cherry juice is generally safe for most people, there are a few warnings worth noting:

• High in natural sugars – Some brands, especially not-from-concentrate juices, can contain significant sugar levels. This may not be ideal for those with diabetes or anyone watching their sugar intake.

• Interactions with medications – There is limited but emerging evidence that tart cherry juice may interact with blood-thinning medications. If you're on medications like warfarin, it's best to consult a GP.

• Digestive discomfort – Drinking large amounts (especially if you're not used to fruit juices) may lead to bloating or diarrhoea.

Where to Buy Tart Cherry Juice in the UK

You’ll find tart cherry juice in most major UK supermarkets and health food stores. Here’s where to look:

• Tesco – Carries tart cherry juice from brands like Biona and CherryActive (check both online and in larger stores).

• Waitrose – Stocks organic tart cherry juice in their health and wellness section.

• Holland & Barrett – Offers both bottled juice and tart cherry juice concentrate.

• Amazon UK – A wide selection is available, including Montmorency concentrate options.

• Planet Organic and Whole Foods – Good for premium, organic cherry juice brands.

If you're looking for tart cherry juice "near me," local independent health stores may also stock high-quality options, especially in urban areas.

Tart Cherry Juice vs Capsules vs Melatonin Pills

If you're wondering whether to go for juice, capsules, or melatonin supplements, here’s a comparison:

• Juice: Natural, offers additional antioxidants, but contains sugar.

• Capsules: More concentrated and sugar-free, easier to dose.

• Melatonin Pills: Prescription-only in the UK. May be stronger, but less natural.

If you’re sensitive to sugar or prefer portability, capsules might be the better option. If you want a whole-food source, go for the juice.

​In the UK, melatonin is classified as a prescription-only medication. While in some countries melatonin supplements are available over the counter, in the UK, they are not authorised for sale without a prescription. This regulation ensures that melatonin is used appropriately under medical supervision. Ordering melatonin online without a prescription is not recommended due to potential safety concerns and the risk of receiving counterfeit products

Best Time to Drink Tart Cherry Juice for Sleep

Most studies suggest drinking tart cherry juice 30 minutes to 1 hour before bedtime. Some protocols recommend taking it twice daily—morning and evening—for cumulative effects. Always start with a small amount to assess tolerance.

Final Thoughts

Tart cherry juice is a promising, natural sleep aid that’s widely available in the UK. It’s rich in melatonin and antioxidants, with studies backing its role in improving sleep quality and duration. While it’s not a magic bullet, it can be a useful part of a healthy bedtime routine.

Just be mindful of sugar content and any potential interactions with medications. And if you’re struggling with persistent insomnia, don’t hesitate to speak to a healthcare professional. As always, good sleep hygiene, a regular routine, and a supportive environment are the foundation of restful nights.