The one drink recommended by dietitians before bed for better sleep

If you’re one of those who have stared at your ceiling hoping to sleep faster, you’ve probably tried more than one so-called trick. From herbal teas to hot milk, countless remedies claim to make it easier to fall asleep, but which one is really the most effective?

We asked dietitians what drink they personally recommend before bed, and they both gave the same answer. Luckily, this pick isn’t a trendy supplement or a hard-to-find superfood. Below, we explain why dietitians swear by this drink, how it affects sleep quality, and the best ways to enjoy it before bed.

Why Dietitians Recommend Tart Cherry Juice Before Bed

Of all the options they’ve tried, dietitians keep coming back tart cherry juice as a drink of choice to help you sleep better. “A small glass of tart cherry juice is my ‘secret’ to better sleep,” says Jackie Newgent, RDN, culinary nutritionist and author of The Plant-Based Diabetes Cookbook. “The juice may help slightly improve sleep duration and quality, especially for older adults or those with insomnia.” Newgent points out, however, that studies typically use more than a glass of juice.

Although tart cherry juice is not a magic bullet (like any sleep aid), research consistently shows modest improvements in sleep when this healthy beverage is consumed regularly. The key is consistency: drinking it every night may be more effective than an occasional sip.

How Tart Cherry Juice Influences Sleep

Researchers are still determining exactly Why Tart cherry juice helps with sleep, but evidence points to a few overlapping mechanisms. Here’s how the unique compounds in tart cherries create the ideal environment for longer, more restorative rest.

Melatonin increases sleep duration

“Tart cherries naturally contain bioactive compounds, including melatonin, which is a hormone that helps regulate your sleep-wake cycles,” says Newgent. Research suggests that tart cherry juice may increase levels of melatonin circulating in the body. Higher levels of melatonin before bed have been consistently associated with improved sleep duration and quality.

Antioxidants improve sleep quality

Tart cherry juice contains other important compounds that may promote longer, deeper sleep. “Tart cherry juice is naturally rich in antioxidants, which studies show can help increase sleep time and efficiency,” says Mackenzie Burgess., RDN, Registered Dietitian Nutritionist and Recipe Developer at Cheerful Choices.

“Specifically, researchers believe that the procyanidins found in tart cherry juice have an antioxidant effect that helps reduce inflammation and prevents tryptophan from being diverted into pathways that do not support melatonin production.” In effect, this makes more tryptophan available for the synthesis of neurochemicals (i.e. melatonin and serotonin) that improve sleep quality.

Ways to Serve Tart Cherry Juice Before Bed

Finding fun and new ways to drink your tart cherry juice before bed can make the routine feel less like medicine and more like self-care. Here’s how the dietitians we spoke to enjoy their evening drinks.

Make a mocktail

Tart cherry juice has a distinctly tangy, slightly sour flavor that not everyone likes to swallow. An easy way to tone down the intensity is to make it a mocktail with other sleep-promoting ingredients.

“You’ve probably seen the viral ‘Sleepy Girl Mocktail’ going around—my favorite version mixes tart cherry juice with a splash of OLIPOP lime to add prebiotic fiber and gut-friendly botanicals,” says Burgess. “You can also add a little magnesium powder, which some research suggests may also help improve sleep.”

Sip it from a special glass

Another way to relax with the glass and savor the flavor (assuming you enjoy it as is) is to literally sip it. “I actually sip it in a glass of champagne to make it feel special,” says Newgent. “As a bonus, drinking this juice helps stave off the growling stomach that can sometimes keep me from falling asleep, and it counts toward my fruit intake.”