If you’ve been scrolling your For You Page on TikTok recently, then you may have come across the viral “sleepy girl mocktail,” which promises a quick fix for sleep troubles. The non-alcoholic beverage contains tart cherry juice and magnesium, both of which research has tied to sleep benefits.
Like most living, breathing adults, I often have trouble falling asleep and am always up to try any hack that may help me get better rest—so I made the sleepy girl mocktail myself. The verdict? It seemed to work, with one odd side effect.
Read on to learn more about what scientific research and experts have to say about the drink and my experience with the sleepy girl mocktail.
What is the sleepy girl mocktail?
The sleepy girl mocktail can be made more elaborate with garnishes or add-ons, but the basic recipe includes:
- ½ cup of tart cherry juice
- 1 tablespoon of magnesium powder
- A top-up with a fizzy drink like sparkling water or prebiotic soda
Give this mixture a good stir, drink up, and voila! instant Zs (or so the Internet says).
What a dietitian thinks of the sleepy girl Mocktail
I asked Melanie Marcus, RD, author behind the blog Miss Nutritious Eats, about the sleepy girl mocktail and she said while it may be helpful, it likely isn’t a magic bullet for sleep.
“Essentially, the sleepy girl mocktail is a zhuzhed-up juice that may be just what you’re looking for to replace your evening cocktail,” she says. “I think it’s a clever combination, but I wouldn’t expect instant results.”
However, over time, Marcus says you may find that incorporating the drink into your evening routine will support sleep.
While the research that’s been done on the sleep benefits of tart cherry juice and magnesium is limited, there’s some evidence that suggests these ingredients may help you get a better night’s rest.
“Essentially, the sleepy girl mocktail is a zhuzhed-up juice that may be just what you’re looking for to replace your evening cocktail. I think it’s a clever combination, but I wouldn’t expect instant results.”Melanie Marcus, RD, author behind the blog Miss Nutritious Eats
“Tart cherry juice is known to contain natural melatonin, which is a hormone that regulates sleep-wake cycles,” Marcus says. “Potentially, this can help you fall asleep faster and improve the quality of your sleep.”
Magnesium is an essential mineral that plays a role in many vital bodily functions, including energy production, muscle function, and bone and nerve health. It may also help calm the body and promote sleep.
One study found that magnesium supplementation in elderly participants helped them fall asleep faster and stay asleep longer.
A systematic review of studies found that observational research has linked magnesium supplementation to better sleep (although the results of randomized clinical control trials were less certain).
“It’s not entirely sure why magnesium has sleep benefits, but it seems to alter the way certain brain chemicals work to make you feel more relaxed and ready for bed,” Marcus says.
Just make sure you use magnesium glycinate and not magnesium citrate in your sleepy girl mocktail. The latter is known to have a laxative effect and may cause diarrhea, Marcus warns.
My review of the sleepy girl mocktail
First, I found the sleepy girl mocktail extremely easy and fun to make—although I’ll admit I wasn’t a huge fan of the tart cherry juice taste. It’s rather sharp and reminded me a bit of cough medicine.
Marcus suggests cutting it with 100% pineapple juice (pineapples have also been shown to increase circulating melatonin), so I’d definitely like to try this next time.
After taking several sips of the sleepy girl mocktail, I did start feeling calm and somewhat sleepy. I went to bed soon after and fell asleep as soon as my head hit my pillow.
However, while I slept most of the night, I did experience quite vivid dreams which woke me an hour or two before my alarm and I couldn’t get fully back to sleep. Melatonin is known to cause this effect in some people.
Overall, I’d be willing to try the sleepy girl mocktail again, though perhaps with a smaller glass, using less of the tart cherry juice to hopefully avoid the unwanted restlessness in the morning.
What is the TikTok cherry bedtime drink?
The TikTok cherry bedtime drink, also known as the sleepy girl mocktail, consists of tart cherry juice, magnesium powder, and sparkling water or prebiotic soda. The combination is meant to promote restful sleep.
What is the sleepy girl mocktail?
The sleepy girl mocktail is a non-alcoholic beverage, which advocates claim can help you get a better night’s rest. The recipe calls for half a cup of tart cherry juice, 1 tablespoon of magnesium powder, and sparkling water or prebiotic soda.
Is the sleepy girl mocktail safe?
The sleepy girl mocktail is considered generally safe. However, it’s advised to avoid magnesium citrate as it may cause diarrhea. To avoid this unwanted side effect, opt for magnesium glycinate.
What non-alcoholic drinks help you sleep?
Non-alcoholic drinks that may help you sleep include tart cherry juice, milk, chamomile tea, banana tea, and water. Here are mocktails that may improve your shuteye.
Photos courtesy of Ashley Welch