:max_bytes(150000):strip_icc():format(jpeg)/GettyImages-2260170452-b8f74fd931aa4216b3859a065122a24b.png "A glass of cherry juice on a table with fresh cherries and a wicker basket in the background.")
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- Tart cherry juice is rich in melatonin, antioxidants, and other minerals that may improve sleep and support muscle repair.
- Drinking tart cherry juice before bed may aid sleep, while drinking it pre- or post-workout may boost recovery.
- The exact timing of when you should drink tart cherry juice depends on your health goals.
Tart cherry juice is more than just a tasty beverage—it’s also a tool that may help with sleep and faster muscle recovery. Knowing when and how to drink it can help you maximize these benefits.
When To Drink Tart Cherry Juice for Better Sleep
Drinking tart cherry juice has been linked to better sleep efficiency, with less time spent falling asleep and a longer sleep duration. For these outcomes, you'll generally want to stick with 8–10 ounces of tart cherry juice, twice daily—most studies use this amount.
In terms of timing, try drinking 8 ounces (238 milliliters) of tart cherry juice once in the afternoon, and again 1–2 hours before you go to sleep. For example, if your bedtime is 10 p.m., aim for one glass at 4 p.m. and a second around 8:00–8:30 p.m.
Why Tart Cherry Juice Might Help You Sleep
Tart cherries—especially the Montmorency variety—are a good source of melatonin, the hormone that tells your body when it’s time to sleep. The melatonin in tart cherry juice could help regulate your body's sleep-wake cycle, promoting healthy sleep rhythms.
However, some research suggests that melatonin may not be the sole driving force behind tart cherry juice's benefits for sleep. In one study, an effective dose of tart cherry juice contained 0.135 micrograms of melatonin, which is far less than the 0.5–5 milligrams typically recommended for sleep. Another study following elite female field hockey players found that tart cherry juice improved participants' sleep, but did not change their melatonin levels.
It's likely that plant compounds called anthocyanins, which give cherries their bright red color, work alongside melatonin and other compounds to improve sleep. Anthocyanins have antioxidant and anti-inflammatory effects, which may help them regulate the sleep-wake cycle and ease the effects of sleep disorders.
Other antioxidant plant compounds help increase the body's ability to use tryptophan, a protein building block which may be able to indirectly reduce symptoms of insomnia and anxiety.
When To Drink Tart Cherry Juice for Muscle Recovery
Tart cherry juice works best for muscle function and recovery when you drink it several days before a hard workout—this strategy is called “precovery.” Drinking tart cherry juice on the day of, or after, a workout doesn't show the same benefits.
Based on existing studies, researchers usually have participants stick with a timing and dosing schedule similar to the following:
- Pre-load: Drink 8–12 ounces (237–355 milliliters) of tart cherry juice twice per day, 4–5 days before an athletic event.
- During recovery: Continue for 2–3 days after exercise to help muscles fully recover.
For repetitive workouts or for athletes who are training with few recovery periods, it may be best to maintain a consistent daily intake of tart cherry juice to support ongoing recovery.
Why Tart Cherry Juice May Help Your Athletic Performance
Tart cherry juice's impact on soreness and general inflammation is less consistent, but research has shown it can have meaningful benefits for exercise recovery and performance.
This is likely due to tart cherry juice's anti-inflammatory benefits. Muscle damage after a hard workout can sometimes lead to inflammation that worsens muscle function and slows down recovery. Tart cherry juice contains antioxidants called polyphenols, including anthocyanins and other plant compounds, that have been shown to reduce inflammation in the body.
However, tart cherry juice doesn't always lower all markers of inflammation, and research on the topic is often inconsistent. It could be more or less helpful depending on the individual person or the context, but more research is needed.
Beyond anti-inflammatory compounds, tart cherry juice also provides small amounts of magnesium and potassium, which may help support muscle contraction and electrolyte balance.
How To Choose the Right Time for You
Everyone’s sleep schedule and training routine is different, so if you're thinking about adding tart cherry juice to your daily diet, be open to fine-tuning dosage or timing. But as a general rule of thumb, here's when to drink tart cherry juice, depending on your health goals:
- For sleep: Have an 8-ounce glass of tart cherry juice in the afternoon and have a second about 1–2 hours before bed. This gives your body time to absorb tart cherry juice's sleep-promoting anthocyanins and melatonin.
- For muscle recovery: Start pre-loading several days before exercise or a specific athletic event, then continue drinking a glass of tart cherry juice for a couple of days afterwards. If you have a workout schedule with limited breaks, keep up with consistent daily intake to support recovery.
- Combined schedule: If you want to reap both recovery and sleep benefits, consider having a serving of tart cherry juice right after exercise and another before bed.
Most importantly, listen to your body and adjust your timing based on how you feel.
