A tart cherry juice mocktail has become one of the most searched evening drinks for a reason. It feels grown up, it looks beautiful in a glass, and it gives people something more intentional than another sparkling water before bed. For anyone trying to build a better nighttime ritual, it also has one clear advantage over many viral wellness drinks: tart cherry juice has actual human research behind it.
That does not mean one drink will fix your sleep. Your sleep score is shaped by various factors. And, a drink is not a cure for insomnia. It is not a replacement for medical care. But the right evening drink can help you protect the rhythm around sleep, especially if it replaces alcohol, late caffeine, or the habit of mindlessly snacking while scrolling.
This guide gives you several ways to make a tart cherry juice mocktail, from a simple sleepy mocktail with tart cherry juice to more complex adult versions built with ginger, citrus, herbs, magnesium, sparkling water, and Wims Pocket-Tonic. You will also learn what the studies actually say, what to mix with tart cherry juice for sleep, when to drink it, how much to use, and where Wims fits into a premium evening ritual.
Why Tart Cherry Juice Became the Sleep Mocktail Ingredient
Tart cherry juice is not the same as sweet cherry juice. It is usually made from Montmorency tart cherries, which have a sharper, deeper flavor and a different polyphenol profile than sweet cherries. That sour edge is exactly what makes it so good in a mocktail. It brings acidity, color, body, and a wine-like depth without alcohol.
From a sleep point of view, the interest comes from tart cherries’ natural melatonin content, tryptophan-related pathways, and polyphenols such as anthocyanins. Melatonin helps regulate the sleep-wake cycle, while tryptophan is involved in the body’s production of serotonin and melatonin. Anthocyanins and related plant compounds may also play a role in inflammation and oxidative stress, which are linked to recovery and overall wellness.
A 2012 study published in the European Journal of Nutrition found that tart cherry juice concentrate increased urinary melatonin levels and improved measures of sleep duration and quality in healthy adults [1]. Similarly, a 2018 pilot study in adults with insomnia found that tart cherry juice increased sleep time and sleep efficiency, while researchers also looked at tryptophan availability and inflammation-related mechanisms [3]. More recently, a 2025 systematic review looked at tart cherry and sleep quality, noting that the evidence is promising but still limited by small study sizes and variation between trials [4].
The Sleep Score Angle
A sleep tracker can make bedtime feel like a performance review. You wake up, check the score, and try to decode why one night gave you 87 and the next gave you 61. The problem is that sleep is sensitive. One late dinner or one hot bedroom can affect the number.
That is why the evening routine matters more than any single ingredient. The CDC recommends several sleep-supportive habits, including keeping a steady sleep schedule, keeping the bedroom cool and quiet, turning off electronics before bed, avoiding large meals and alcohol before bedtime, avoiding caffeine later in the day, and exercising regularly [5].
A tart cherry juice sleep mocktail can fit into that structure because it gives your body and brain a cue. You are not just drinking something. You are marking the shift from work mode, parent mode, social mode, or screen mode into rest mode.
The mocktail works best when it is tied to a repeatable rhythm:
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Dinner is done
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Caffeine is over for the day
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Lights are lower
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Phone is away or on night mode
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The drink is poured into a real glass
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You sip slowly, not while multitasking
That is where the sleep score benefit may come from for many people. Tart cherry juice may help, but the bigger win is often that the drink replaces something that was hurting sleep. A tart cherry mocktail is a better nightly default than wine, beer, late soda, or a sugar-heavy dessert cocktail.
Is a Tart Cherry Mocktail Better Than Wine Before Bed?
For sleep, often yes. Alcohol may make you feel sleepy at first, but it can disrupt sleep quality later in the night. The CDC includes avoiding alcohol before bedtime among healthy sleep habits [5]. Many people notice that even one or two drinks can affect their sleep tracker, resting heart rate, temperature, nighttime waking, or next-morning energy.
A tart cherry juice mocktail gives you the adult-drink moment without alcohol. You still get color, acidity, glassware, garnish, and a slow sip. You just remove the ingredient most likely to fragment your sleep.
Many adults are not trying to give up every evening ritual. They are trying to replace the drink that is no longer serving them. A tart cherry mocktail with Wims gives them a more intentional option: no alcohol, a measured 4 mg THC and 4 mg CBD serving, and a format that fits into the drink they already want. Explore Wims today!
What Is in the Classic Sleepy Mocktail With Tart Cherry Juice?
The viral sleepy girl mocktail is usually made with tart cherry juice, magnesium powder, and sparkling water or a prebiotic soda. Some versions add lime, lemon, ginger, or a splash of soda. The basic idea is simple: combine tart cherry juice with a calming mineral and bubbles to make a bedtime drink that feels more satisfying than plain water.
The sleepy girl mocktail itself has not been studied as a complete recipe. The research is on tart cherry juice, magnesium in certain populations, and sleep hygiene more broadly. That matters because the internet often turns a pleasant drink into a promise. The better framing is this: a sleepy mocktail with tart cherry juice can be part of an evening routine that supports relaxation, but it should not be positioned as a treatment for sleep disorders.
Magnesium is involved in many body processes, including nervous system function. One small double-blind clinical trial in older adults with primary insomnia found that magnesium supplementation improved some insomnia measures [6]. That does not prove every person needs magnesium at night. It also does not mean more is better. Too much supplemental magnesium can cause digestive issues, and people with kidney disease or certain medications should speak with a clinician before using it regularly.
7 Tart Cherry Juice Mocktail Recipes
Use the following recipes whenever you want a mocktail with tart cherry juice that tastes balanced, not medicinal.
Recipe 1: The Base Formula for a Tart Cherry Juice Mocktail
Ingredients
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2 to 4 oz 100 percent tart cherry juice
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4 to 6 oz sparkling water, club soda, ginger beer, lemon-lime soda, or another non alcoholic base
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1/2 oz fresh lime or lemon juice
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Ice
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Optional garnish: mint, basil, rosemary, lime wheel, lemon peel, cherry, or thin ginger slice
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Optional add-in: Wims Pocket-Tonic for adults who want a THC and CBD evening drink where legal and appropriate
Method
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Fill a rocks glass or wine glass with ice.
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Add tart cherry juice and citrus.
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Add any optional mixer, magnesium powder, or Wims Pocket-Tonic.
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Top with bubbles.
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Stir slowly.
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Garnish and sip.
The ratio matters. Too much tart cherry juice can taste heavy and syrupy. Too little can disappear under the bubbles. For a lighter drink, use 2 oz tart cherry juice. For a richer, wine-like evening drink, use 4 oz.
Why it works
If you are drinking tart cherry juice for sleep, many studies use daily servings rather than one tiny splash. That said, mocktail recipes are usually designed for taste and ritual, not clinical dosing. Start with a serving that feels good in your body, especially if you are sensitive to acidic drinks or sugar.
Recipe 2: Ginger Lime Tart Cherry Mocktail
Ginger is one of the best ingredients to pair with tart cherry juice. It cuts through the sweetness, warms up the finish, and makes the drink feel closer to a craft cocktail.
Ingredients
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3 oz tart cherry juice
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4 oz ginger beer or ginger sparkling water
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1/2 oz fresh lime juice
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1 thin slice fresh ginger, optional
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Ice
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Lime wedge for garnish
Method
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Muddle the ginger slice lightly in the bottom of a glass.
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Add tart cherry juice and lime.
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Fill with ice.
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Top with ginger beer or ginger sparkling water.
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Stir once or twice.
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Garnish with lime.
Why it works
This recipe sits between a mule and a cherry spritz. Ginger beer gives it bite, while tart cherry gives it color and body. If you want a lower sugar version, choose ginger sparkling water instead of ginger beer.
Wims Ginger Lime Pocket-Tonic works naturally here. The flavor already fits the profile, and the 1:1 THC to CBD ratio makes it a simple way to build a more measured adult drink. For more on why people pair THC and CBD, read Wims’ guide to THC and CBD Together.
Recipe 3: Lemon Basil Tart Cherry Cooler
Tart cherry and basil may sound unusual, but the combination works beautifully. Basil adds a fresh, green note that keeps the drink from tasting like juice.
Ingredients
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3 oz tart cherry juice
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5 oz sparkling water
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1/2 oz lemon juice
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2 basil leaves
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1 tsp simple syrup, optional
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Ice
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Lemon wheel for garnish
Method
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Clap the basil leaves between your hands to release the aroma.
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Add them to a glass with lemon juice and tart cherry juice.
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Add ice.
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Top with sparkling water.
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Stir gently.
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Garnish with lemon.
Why it works
Lemon brightens the tart cherry, while basil gives the drink a premium bar feel. This is a good recipe for people who do not like overly sweet mocktails. This is the best option for a calm evening drink after dinner, especially when you want something refreshing instead of cozy.
Also, you can use Wims Lemon Basil Pocket-Tonic to lean into the herbal citrus profile. This turns the drink into a low dose THC and CBD tart cherry mocktail for adults who want a relaxing alternative to a glass of wine.
Recipe 4: Sleepy Mocktail With Tart Cherry Juice and Magnesium
This version is closest to the viral sleepy mocktail with tart cherry juice. Keep it simple, and do not overload it with powders or sweeteners.
Ingredients
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3 oz tart cherry juice
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5 oz sparkling water
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1 serving magnesium powder, only if it is appropriate for you
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1/2 oz lime juice
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Ice
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Optional mint garnish
Method
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Add tart cherry juice and lime juice to a glass.
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Whisk magnesium powder separately with a small splash of water if needed, so it dissolves smoothly.
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Pour it into the glass.
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Add ice.
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Top with sparkling water.
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Stir gently.
Why it works
Tart cherry juice brings sleep-related research. Magnesium may support relaxation in people who need it, though the evidence depends on the population and form used. Bubbles make the drink feel like a treat rather than a supplement. It is the perfect choice for those who are already using magnesium safely who want a more enjoyable way to fold it into an evening routine.
Importantly, do not use this as a catch-all sleep fix. If magnesium upsets your stomach, skip it. If you have kidney disease, take medications, are pregnant, or are unsure whether magnesium is safe for you, ask a healthcare provider first.
Recipe 5: Tart Cherry Juice Mocktail With Sprite
A tart cherry juice mocktail with Sprite is popular because it is easy, sweet, and familiar. The issue is that it can quickly become more soda than mocktail. The better approach is to use Sprite or another lemon-lime soda as one part of the drink, then balance it with citrus and ice.
Ingredients
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2 oz tart cherry juice
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3 oz Sprite or lemon-lime soda
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2 oz sparkling water
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1/2 oz lime juice
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Ice
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Cherry or lime wheel for garnish
Method
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Add tart cherry juice and lime juice to a glass.
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Fill with ice.
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Add Sprite.
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Top with sparkling water.
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Stir gently and garnish.
Why it works
The sparkling water lightens the soda and keeps the drink from becoming too sweet. Lime adds freshness. Tart cherry gives it the color and sour depth that makes it feel less like a soft drink.
Use Wims Unflavored Pocket-Tonic if you want the lemon-lime soda and tart cherry flavors to stay clear. Since this version contains sugar from soda, sip slowly and keep it as an occasional treat.
Recipe 6: Tart Cherry Pomegranate Sleep Spritz
Pomegranate and tart cherry both bring dark fruit flavor, but pomegranate tastes slightly drier and more tannic. Together, they create a mocktail that feels close to a red sangria or a zero proof wine spritz.
Ingredients
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2 oz tart cherry juice
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2 oz pomegranate juice
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4 oz sparkling water
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1/2 oz lemon juice
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Ice
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Orange slice or rosemary sprig
Method
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Add tart cherry juice, pomegranate juice, and lemon juice to a glass.
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Fill with ice.
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Top with sparkling water.
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Stir.
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Garnish with orange or rosemary.
Why it works
The pomegranate adds tannic depth, while lemon keeps the drink from becoming too rich. This is a good option if you want the mouthfeel of wine without the sleep disruption that often comes with alcohol. It is best for people cutting back on wine, especially during weeknights.
Recipe 7: Creamy Tart Cherry Vanilla Mocktail
This one is more of a dessert-style evening drink. It is not the lightest option, but it can replace a late dessert or sweet cocktail.
Ingredients
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3 oz tart cherry juice
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3 oz unsweetened vanilla almond milk, oat milk, or dairy milk
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1/4 tsp vanilla extract
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1 tsp maple syrup, optional
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Ice
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Pinch of cinnamon, optional
Method
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Add all ingredients to a shaker or sealed jar.
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Shake with ice for 10 to 15 seconds.
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Strain into a small glass.
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Add cinnamon if using.
Why it works
Vanilla softens tart cherry’s sharpness and makes the drink feel cozy. The creamy base gives it body, so it feels more like a nightcap than a juice drink. You can skip Wims in this version unless you already know you enjoy THC and CBD with creamier drinks. For first-time use, a lighter sparkling mocktail is easier to judge.
Learn More About Wims and Tart Cherry Juice Mocktail
Tart cherry juice mocktails are not only about sleep. They are about what people drink when they want to unwind without alcohol. That is exactly the moment where Wims belongs.
Wims Pocket-Tonic is a portable, pre-portioned drink mixer with 4 mg THC and 4 mg CBD per serving. As highlighted earlier, it comes in Unflavored, Ginger Lime, and Lemon Basil, which makes it easy to mix into the tart cherry recipes above. It is basically a snap-and-squeeze sachet that can be added to the drink you already want, rather than forcing you into a canned beverage or a gummy format [7].
It is also a better fit for tart cherry than many THC beverages because it does not take over the recipe. Unflavored Pocket-Tonic lets the tart cherry, lime, and herbs stay in charge. So, build your evening mocktail around the flavor you already love. Add Wims Pocket-Tonic to tart cherry juice, citrus, and bubbles for a low dose THC and CBD drink that feels like a real nightcap without alcohol.
Common Mistakes When Making Tart Cherry Mocktails
Here are the most common mistakes to avoid when making one at home.
|
Mistake |
Why It Matters |
Better Move |
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Using too much juice |
Tart cherry juice is strong, so too much can make the drink heavy, sour, and overpowering. |
Start with a smaller pour, then add more if needed. |
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Skipping citrus |
Without lemon or lime, tart cherry can taste flat. |
Add a squeeze of lemon or lime to brighten the drink. |
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Using warm ingredients |
A tart cherry mocktail tastes best cold and crisp. |
Use ice, chilled tart cherry juice, and chilled mixers. |
|
Adding too many functional ingredients |
Tart cherry, magnesium, THC, CBD, adaptogens, and sleep supplements do not all need to be in one glass. |
Keep the formula simple and clean. |
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Treating it like medicine |
If the mocktail feels like a chore, it is harder to keep as a ritual. |
Make sure it tastes good and feels enjoyable. |
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Drinking it too late |
A large drink right before bed may interrupt sleep if it sends you to the bathroom. |
Sip it earlier in the evening, about 30 to 60 minutes before bed. |
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Mixing Wims with alcohol |
THC drinks should not be combined with alcohol, and alcohol can work against better rest and a clearer morning for many people. |
Keep the drink alcohol free and use Wims as the adult alternative. |
Conclusion
A tart cherry juice mocktail works because it solves more than one problem at once. It gives you a drink that feels adult without relying on alcohol. It gives your evening a clear wind-down cue. It brings a beautiful sour cherry flavor that can be mixed with citrus, ginger, herbs, bubbles, magnesium, or Wims. It also has more scientific support than many trendy bedtime drinks, as long as the claims stay honest.
Your sleep score will always depend on the whole night, not one glass. But a better evening ritual is a good place to start.
References
[1] Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 2012. https://doi.org/10.1007/s00394-011-0263-7
[2] Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia. Journal of Medicinal Food. 2010. https://pubmed.ncbi.nlm.nih.gov/20438325/
[3] Losso JN, Finley JW, Karki N, et al. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics. 2018. https://pubmed.ncbi.nlm.nih.gov/28901958/
[4] Barforoush F, et al. The effect of tart cherry on sleep quality and sleep disorders: A systematic review. Food Science and Nutrition. 2025. https://pubmed.ncbi.nlm.nih.gov/40964149/
[5] Centers for Disease Control and Prevention. About Sleep. https://www.cdc.gov/sleep/about/index.html
[6] Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences. 2012. https://pubmed.ncbi.nlm.nih.gov/23853635/
[7] Wims. Pocket-Tonic product information. https://wims.world/products/pocket-tonic-unflavored and https://wims.world/products/variety-pack
[8] Daab W, Bouzid MA, Nassis GP, et al. Effects of tart cherry juice supplementation on recovery from exercise-induced muscle damage in athletes: A systematic review and meta-analysis. Sports Medicine - Open. 2026. https://doi.org/10.1186/s40798-026-00993-3
[9] U.S. Food and Drug Administration. What you should know about using cannabis, including CBD, when pregnant or breastfeeding. https://www.fda.gov/consumers/consumer-updates/what-you-should-know-about-using-cannabis-including-cbd-when-pregnant-or-breastfeeding
[10] Carson CA. Tart cherry juice as a treatment for peripheral neuropathy. Integrative Medicine. 2015. https://pmc.ncbi.nlm.nih.gov/articles/PMC4566454/
[11] National Cancer Institute. Tart cherry juice for the prevention of peripheral neuropathy in patients receiving paclitaxel. https://www.cancer.gov/research/participate/clinical-trials-search/v?id=NCI-2024-02360
