---
title: "Evidence: promotes sleep quantity"
description: "Certain nutritional interventions like tart cherry juice, herbal supplements, kiwifruit, and protein can improve sleep in athletes and healthy adults,…"
url: "https://magellanlongevity.com/study/s118.md"
canonical: "https://magellanlongevity.com/study/s118.html"
html: "https://magellanlongevity.com/study/s118.html"
type: "study"
study_key: "s118"
journal: "Nutrients"
year: 2021
pmid: "34068512"
doi: "10.3390/nu13051586"
citations: 1
updated: 2026-09-02
author: "Gabriel Radu, DO"
author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765."
publisher: "Magellan Longevity"
content_format: "markdown"
---

# Evidence: promotes sleep quantity

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**HTML version:** https://magellanlongevity.com/study/s118.html · **In the Magellan app:** https://magellanlongevity.com/#/study/s118

## Citation

| Field | Value |
| --- | --- |
| Journal | Nutrients |
| Year | 2021 |
| PMID | [34068512](https://pubmed.ncbi.nlm.nih.gov/34068512/) |
| DOI | [10.3390/nu13051586](https://doi.org/10.3390/nu13051586) |
| Study key | s118 |

## Takeaway

Certain nutritional interventions like tart cherry juice, herbal supplements, kiwifruit, and protein can improve sleep in athletes and healthy adults, but more specific research is needed for athletic populations.

## The question

What nutritional interventions, foods, beverages, and supplements can improve sleep quality and quantity in athletes?

## Hypothesis

Nutrition, including specific foods, beverages, and supplements, can improve sleep quality and quantity in athletes.

## Methods

This narrative review used a semi-systematic approach to search six databases (PubMed, Scopus, CINAHL, EMBASE, SPORTDiscus, and Google Scholar) from inception to November 2020. The search focused on articles relevant to athletes and sporting environments. Due to limited athlete-specific research, inclusion criteria were expanded to include studies on nutritional interventions for sleep in otherwise healthy adults.

## Results

High glycemic index carbohydrates showed small benefits for sleep. Tart cherry juice promoted sleep quantity. Herbal supplements enhanced sleep quality. Kiwifruit and protein interventions improved both sleep quality and quantity.

## Conclusion

Nutritional interventions are effective for improving sleep quality and quantity. However, more research is needed to determine optimal dose, source, and timing for athletes.

## Limitations

The review noted a paucity of sleep nutrition research specifically in the athlete population, necessitating the inclusion of studies on healthy adults. Further research is required to establish appropriate dosing, sources, and timing for athletes.

## Verbatim from the abstract

> Tart cherry juice can promote sleep quantity

## Where this study is used on Magellan

This paper is one of the citations behind the evidence grade on the pages below. Grades are assigned from the published research and are independent of affiliate commissions.

| Compound or device | Evidence grade | Graded pages |
| --- | --- | --- |
| Tart Cherry Sleep Extract | Emerging evidence | [Tart Cherry Sleep Extract](https://magellanlongevity.com/p/118.md) |

## Reference

1. **Evidence: promotes sleep quantity**
   Nutrients 2021 · [PMID 34068512](https://pubmed.ncbi.nlm.nih.gov/34068512/) · [DOI 10.3390/nu13051586](https://doi.org/10.3390/nu13051586)

   > Tart cherry juice can promote sleep quantity

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## Related on Magellan Longevity

- [Tart Cherry Sleep Extract](https://magellanlongevity.com/p/118.md) — product graded on this and related evidence
- [Pilot Study of Tart Cherry Juice for the Treatment of Insomnia and Investigation of…](https://magellanlongevity.com/study/d28901958.md)
- [Longevity research map](https://magellanlongevity.com/longevity-research-map.html)
- [Evidence-based longevity supplements](https://magellanlongevity.com/longevity-supplements.md)

## Scope and disclosures

Educational information, not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication.

Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases.

Reviewed for accuracy by a board-certified physician (DO).