Tart Cherry Sleep Tea – A Cozy Bedtime Drink for Better Rest

Sleep has always been a tricky thing for me. Some nights, I fall asleep easily but wake up at 3 AM, unable to drift back off. Other nights, my brain refuses to shut down, replaying everything I need to do the next day. And in the winter? Forget about it. With shorter days and more time indoors under LED lights, my circadian rhythm feels completely thrown off.

That’s why I started making Tart Cherry Sleep Tea—a simple, cozy bedtime drink that actually helps me fall asleep faster, stay asleep longer, and wake up feeling more rested. It’s naturally rich in melatonin and tryptophan, two key factors that support deep, restorative sleep. Plus, it’s warm and soothing—exactly what I need to wind down at the end of the day.

Why Tart Cherry Juice Helps with Sleep

Tart cherries are one of the few natural food sources of melatonin, the hormone that regulates sleep. When your melatonin levels are out of sync—whether from blue light exposure, stress, or disrupted sleep patterns—it can be harder to fall asleep and stay asleep. Drinking tart cherry juice before bed can help your body naturally reset and improve sleep quality.

It’s also packed with tryptophan, an essential amino acid that helps your body produce melatonin and serotonin. This means it not only helps regulate sleep but can also support a calm, relaxed mood before bedtime.

Why I Added Cinnamon & Cloves

While tart cherry juice alone is great, I like to warm it up with cinnamon sticks and cloves for extra benefits:

✔️ Cinnamon – Naturally supports relaxation, digestion, and blood sugar balance, helping prevent those late-night energy crashes that wake you up at 3 AM. It also adds a warm, comforting flavor that makes this tea extra soothing.

✔️ Cloves – Have anti-inflammatory properties and support digestion, which is great if bloating or discomfort keeps you up at night. Plus, they add a slightly sweet, spiced flavor to the tea.

✔️ Orange Juice (Optional) – Adds a dose of vitamin C to support the immune system and enhance the absorption of antioxidants from the tart cherries. It also gives the tea a bright, citrusy flavor.

Tart Cherry Sleep Tea Recipe

Ingredients

32 oz tart cherry juice
Juice of 2 oranges (optional, for extra vitamin C)
3 cinnamon sticks
1 tbsp whole cloves (optional, for a deeper flavor)

Instructions

1️⃣ Add all ingredients to a saucepan and bring to a gentle simmer over medium heat.
2️⃣ Let it simmer for 15 minutes to allow the flavors to meld.
3️⃣ Pour into a glass bottle or mason jar and store in the fridge.
4️⃣ I leave the cinnamon sticks and cloves in the bottle so they continue to infuse the tea with flavor.

How I drink it: I pour myself a warm mug about 1 hour before bed. If I want something a little lighter, I dilute it with a splash of water or seltzer for a refreshing twist.

More Benefits of This Sleep Tea

Beyond helping with better sleep, this tea has a ton of other wellness perks:

✔️ Reduces Inflammation & Muscle Soreness – Tart cherries contain powerful antioxidants that help with muscle recovery, joint pain, and overall inflammation.

✔️ Supports Heart Health – Tart cherries may help lower blood pressure and support circulation. Cinnamon is also known to support healthy cholesterol and blood sugar levels.

✔️ Aids Digestion & Gut Health – Cinnamon and cloves are great for digestion and may help reduce bloating before bed.

✔️ Boosts Immunity – Tart cherries are packed with vitamin C, potassium, and polyphenols, which help strengthen your immune system—especially helpful during cold and flu season.

✔️ Regulates Blood Sugar & Metabolism – Cinnamon helps stabilize blood sugar levels, which can prevent late-night energy crashes or restless sleep.

✔️ Supports Brain Health & Mood – The antioxidants in tart cherries protect brain cells, and melatonin helps reduce stress and promote a relaxed, happy mood before bed.

My Personal Sleep Struggles & Why This Tea Works for Me

I’ve tried all the things for better sleep—lavender essential oils, blue light blockers, nighttime meditations—you name it. And while they help, this tea has been the easiest and most effective addition to my routine.

I like having a wind-down ritual at night that signals to my body, “Hey, it’s time to slow down.” A warm mug of Tart Cherry Sleep Tea does exactly that. It’s simple, delicious, and actually makes a difference in how rested I feel the next morning.

If you struggle with falling asleep, staying asleep, or waking up groggy, I highly recommend giving this a try!

Have you ever tried tart cherry juice for sleep? Let me know in the comments or tag me on Instagram—I’d love to hear your experience!

Wishing you sweet dreams & restful nights!