Food
Tart cherry juice
One of the few foods that carries melatonin precursors. A drink rather than a pill.
What to do
8oz (240ml) of 100% unsweetened tart cherry juice in the evening. Check the label — most cherry juice on the shelf is sweetened blend, which is not the same thing.
Pour it when you sit down for the evening.
On a hard day: Half a glass counts.
When you might notice
About two weeks of most nights.
Roughly what it costs
about $30 a month
What this is based on
A 2025 systematic review found tart cherry improves sleep quality.
Good evidence · Systematic review, 2025
Or instead of this
These do a similar job. Pick the one that fits your life — doing all of them is not better.
What this is for
Also worth knowing about
Magnesium glycinate
The form of magnesium that calms rather than loosens. For nights that will not settle.
A colder bedroom
The cheapest thing on this list, and for night sweats often the most effective.
Asking about hormone therapy
The most effective treatment there is for hot flashes and night sweats. A conversation with a clinician, not something to start on your own.
Gentle mobility
For the mornings when everything is stiff and strength training is not happening.
Guía is not a doctor and none of this is medical advice. It is here so you can have a better conversation with someone who is. Who made this
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