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.
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.
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, registered dietitian Rhiannon 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.”
BBC Good Food reports that Lambert 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.” 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.
