Sleep struggles are often blamed on stress, screens, or busy schedules, but a surprising drink could offer some relief. According to BBC Food, melatonin - the hormone produced by the brain’s pineal gland that helps regulate sleep- naturally rises at night and falls in the morning. Because some foods contain melatonin, they may help improve sleep patterns.

And some research is pointing to a simple option: tart cherry juice. Glyn Howatson, a professor at Northumbria University, has studied whether the drink, rich in melatonin, can boost sleep quality.

At the time of writing, you can buy the drink from Waitrose & Partners for £8.50, which comes in at 85p per 100ml. But why does this work?

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Speaking about the study, the professor of human and applied physiology said: “Tart cherries do seem to work. There is a small but relatively convincing body of knowledge to suggest it is helpful.

“We have also seen this applied in elite athletes preparing for long-haul travel, and an overwhelming majority of those athletes reported better sleep and management of jet lag, as a result of taking tart cherries.”

The study found that tart cherry juice can raise melatonin levels, helping healthy men and women sleep longer and better, and may ease sleep problems. However, Lambert points out that it can be pricey and high in sugar.

“In contrast,” she notes, “kiwi fruits - which are rich in both melatonin and serotonin, a neurotransmitter that plays a key role in regulating sleep - have shown stronger evidence of supporting sleep and have been found to positively impact sleep onset, duration and efficiency."

Its conclusion reads: "These data suggest that consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women and might be of benefit in managing disturbed sleep."

This means that tart cherry juice concentrate can boost melatonin levels by providing it from the drink itself, rather than relying only on your body to produce it.

BBC Good Food reports that registered dietitian, Rhiannon Lambert, registered nutritionist and author of The Science of Nutrition, said: “When melatonin is consumed, it binds to receptors in the brain, which regulates the circadian rhythm - our internal 24-hour clock. This process helps signal the body to initiate and improve sleep.”

It notes that a Chinese study found that melatonin improves sleep efficiency, and that eating melatonin-rich foods could assist sleep. In addition, research from several Russian universities found that eating more melatonin-rich foods daily can improve sleep quality and may reduce depression.

Lambert recommends taking melatonin 1 to 2 hours before bed and says that eating raw foods may also help. Howatson added that some fruits and vegetables that contain melatonin also contain compounds such as polyphenols and anthocyanins, which can reduce inflammation and support the body's defences, potentially supporting a healthy sleep cycle.

The expert urges people to try:

• a glass of tart cherry juice


• a boiled egg


• a handful of nuts (pistachios especially)


• a warm mug of milk

If you’re worried about your health or sleep, talk to your GP or a medical professional.