{"id":37463,"date":"2026-10-21T10:42:11","date_gmt":"2026-10-21T14:42:11","guid":{"rendered":"https:\/\/www.saatva.com\/blog\/?p=37463"},"modified":"2026-10-21T10:46:40","modified_gmt":"2026-10-21T14:46:40","slug":"pomegranate-juice-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/pomegranate-juice-sleep\/","title":{"rendered":"Can Pomegranate Juice Help You Sleep Better?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">In this social media era, specific foods or drinks are often hyped as <a href=\"https:\/\/www.saatva.com\/blog\/natural-sleep-aids\/\" target=\"_blank\" rel=\"noreferrer noopener\">natural sleep aids<\/a> (turkey or <a href=\"https:\/\/www.saatva.com\/blog\/tart-cherries-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">tart cherries<\/a>, anyone?). But being healthy or nutritious doesn&#8217;t automatically make something a helpful bedtime snack.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take pomegranate juice. Maybe you&#8217;ve read that it contains cortisol-lowering antioxidants and magnesium to help you sleep. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That may be true, but pomegranate juice is also full of natural sugars and acids, which can trigger sleep disruptions, especially for people with diabetes or acid reflux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Below, we tackle the big question: Will drinking pomegranate juice actually help you sleep? And if so, how much should you drink and when?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nutritional breakdown of pomegranate juice<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pomegranate juice is packed with <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35694805\/\" target=\"_blank\" rel=\"noreferrer noopener\">polyphenols<\/a>, plant compounds that act as powerful antioxidants. It&#8217;s especially rich in vitamin C and <a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/punicalagin\" target=\"_blank\" rel=\"noreferrer noopener\">punicalagin<\/a>, a compound with anti-inflammatory and antioxidant benefits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31710791\/\" target=\"_blank\" rel=\"noreferrer noopener\">Researchers<\/a> have found that a serving of pomegranate juice contains:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>About 15% of the daily recommended dietary allowance (RDA) of potassium<\/li>\n\n\n\n<li>About 5% of the daily RDA of magnesium<\/li>\n\n\n\n<li>About 10% of the daily RDA of copper<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">That said, pomegranate juice also contains a significant amount of natural sugar. Here&#8217;s what you&#8217;ll find in an <a href=\"https:\/\/www.pomwonderful.com\/products\/100-pomegranate-juice?size=8oz\" target=\"_blank\" rel=\"noreferrer noopener\">8-ounce bottle<\/a> of POM Wonderful pomegranate juice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calories: 160 calories<\/li>\n\n\n\n<li>Carbohydrates: 39 grams (g), 34 of which are sugar&nbsp;<\/li>\n\n\n\n<li>Fat: 1 g<\/li>\n\n\n\n<li>Protein: 0 g<\/li>\n\n\n\n<li>Potassium: 550 milligrams (mg)<\/li>\n\n\n\n<li>Calcium: 20 mg<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Can antioxidants reduce oxidative stress and inflammation for better rest?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The antioxidants in pomegranate juice help your body fight off oxidative stress and inflammation, both of which can occur with <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31997771\/#:~:text=Many%20epidemiological%20and%20clinical%20studies,in%20sleep%20deprivation%2Drelated%20impairments.\" target=\"_blank\" rel=\"noreferrer noopener\">sleep loss<\/a>. Fighting oxidative stress may also <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10720671\/\" target=\"_blank\" rel=\"noreferrer noopener\">help regulate<\/a> <a href=\"https:\/\/www.saatva.com\/blog\/cortisol-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">cortisol<\/a>, a hormone that can disrupt sleep if levels get too high at night.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That doesn&#8217;t mean a glass of pomegranate juice will erase the effects of a night of poor sleep. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;There is not enough evidence to suggest that the antioxidant properties can help with sleep,&#8221; says <a href=\"http:\/\/www.instagram.com\/lettuceeatdessert\" target=\"_blank\" rel=\"noopener\">Leah Murnane<\/a>, RD.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ultimately, any antioxidant-rich foods, from pomegranate juice to <a href=\"https:\/\/www.saatva.com\/blog\/is-matcha-good-for-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">matcha<\/a> and <a href=\"https:\/\/www.saatva.com\/blog\/maca-root\/\" target=\"_blank\" rel=\"noreferrer noopener\">maca root<\/a>, support your body&#8217;s ability to heal, calm inflammation, and fight disease. Pomegranate juice&#8217;s other nutrients, like potassium and vitamin C, also help with overall health.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Will the melatonin in pomegranate juice promote sleep?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Pomegranate juice does contain small traces of melatonin,&#8221; says Murnane. However, she also says there isn&#8217;t much evidence that the amount of melatonin is enough to impact your sleep quality significantly.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.saatva.com\/blog\/everything-you-need-to-know-about-melatonin\/\" target=\"_blank\" rel=\"noreferrer noopener\">Melatonin<\/a> is a hormone produced naturally by the body. Because it plays a key role in regulating sleep, melatonin is commonly taken as supplement to fight jet lag. But research is mixed on how pomegranate impacts melatonin.\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>One <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40709794\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a> of 58 people undergoing treatment for drug use found that pomegranate juice consumption increased melatonin concentration in the body.\u00a0<\/li>\n\n\n\n<li>Another <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6977483\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a> with 28 participants found that drinking pomegranate juice can lower melatonin.<\/li>\n\n\n\n<li>Another <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7695807\/\" target=\"_blank\" rel=\"noreferrer noopener\">study<\/a> with 20 participants found that pomegranate juice helped regulate melatonin by boosting tryptophan metabolism, an amino acid that <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2654999\/\" target=\"_blank\" rel=\"noreferrer noopener\">contributes to<\/a> melatonin synthesis.\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ultimately, there&#8217;s not enough evidence to say that drinking pomegranate juice will impact your melatonin significantly enough to improve, disrupt, or regulate sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Potential drawbacks: sugar, acid, and fluid before bedtime<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">While some evidence suggests pomegranate can support restful sleep, it&#8217;s also important to know the drawbacks. Namely, pomegranate juice is a sugary, acidic liquid.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sugar.<\/strong> If you have diabetes or are otherwise sensitive to sugar, a blood sugar spike from drinking juice may impact your sleep. Some <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10247426\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a> even suggests that a sudden increase in blood sugar before bedtime can increase the risk of insomnia.\u00a0<\/li>\n\n\n\n<li><strong>Acid.<\/strong> Pomegranate juice is acidic, which can trigger or exacerbate <a href=\"https:\/\/www.saatva.com\/blog\/dealing-with-acid-reflux-at-night\/\" target=\"_blank\" rel=\"noreferrer noopener\">acid reflux<\/a>. Many experts recommend avoiding eating or drinking for a couple of hours before bed to reduce the risk of heartburn.<\/li>\n\n\n\n<li><strong>Liquid.<\/strong> Murnane warns that too much liquid in the evening can disrupt sleep by causing nighttime bathroom trips.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Best time and portion size to drink pomegranate juice for sleep<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Because of its carbohydrate content, Murnane says pomegranate juice is more likely to give you a boost of energy than relax you. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Given that, the best time to drink pomegranate juice for sleep might actually be early in the day or during a mid-afternoon slump. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That way, you can enjoy the benefits of pomegranate juice&#8217;s antioxidants and melatonin support without causing an evening spike in blood sugar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;A portion size of about 4\u20138 ounces would be ideal,&#8221; Murnane says. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">She also suggests pairing it with a protein source\u2014a handful of nuts, a scoop of cottage cheese, or a piece of lean meat\u2014for a well-balanced snack.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you prefer to sip your pomegranate juice in the evening, aim for a small serving\u20144\u20136 ounces, possibly diluted with water\u2014two hours before bed.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The bottom line: benefits vs. drawbacks of pomegranate juice for sleep<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pomegranate juice is packed with nutrients that support overall health: antioxidants, Vitamin C, magnesium, potassium, and more. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It may help you meet your recommended daily intake of vitamins and minerals, but it won&#8217;t directly benefit your evening routine. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;There is not strong enough evidence to say that pomegranate juice will help improve your sleep,&#8221; Murnane emphasizes.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In fact, drinking pomegranate juice too close to bedtime could be detrimental for some people, especially if you&#8217;re sensitive to sugar or acidic foods and drinks.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ultimately, pomegranate juice is a wonderful energizing drink, but because of its sugar content, it&#8217;s best drunk in moderation\u2014and a couple of hours before sleeping.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQs<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Does pomegranate juice contain melatonin?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In small amounts. Some research suggests that drinking pomegranate juice can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/40709794\/\" target=\"_blank\" rel=\"noreferrer noopener\">slightly increase<\/a> melatonin, but there&#8217;s no evidence that it would boost melatonin enough to improve sleep.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What is the best time to drink pomegranate juice if you want to avoid reflux at night?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;re very sensitive to acidic foods and drinks, drink pomegranate juice during the day as a gentle pick-me-up. Otherwise, stop drinking pomegranate juice about two hours before bed to avoid heartburn or reflux.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Can the sugar in pomegranate juice disrupt sleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Possibly. The natural sugars in pomegranate juice may spike your blood sugar, giving you a burst of energy that makes it harder to wind down and fall asleep.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this social media era, specific foods or drinks are often hyped as natural sleep aids (turkey or tart cherries, anyone?). But being healthy or nutritious doesn&#8217;t automatically make something a helpful bedtime snack.&nbsp; Take pomegranate juice. Maybe you&#8217;ve read that it contains cortisol-lowering antioxidants and magnesium to help you sleep. That may be true, [&hellip;]<\/p>\n","protected":false},"author":69,"featured_media":37460,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[396,389],"tags":[],"coauthors":[422],"guest":[],"host":[],"class_list":["post-37463","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-food","category-sleep-health"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/37463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/69"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=37463"}],"version-history":[{"count":4,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/37463\/revisions"}],"predecessor-version":[{"id":37472,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/37463\/revisions\/37472"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=37463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=37463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=37463"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=37463"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=37463"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=37463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}