If you’re a frequent user of Instagram or TikTok, you’ve probably heard about the new health craze: the Sleepy Girl Mocktail. This drink recipe has become a hot topic for its ability to help you fall asleep without the need for sleep aids.
A week before I wrote this article, I went to the store to look for ingredients. In the juice aisle at my local Publix, I observed each shelf stocked with cranberry, apple, beet, tomato, various V8 juices, and prune juice. When I got to the organic juice shelf, the entire section was completely empty. The tart cherry juice was gone.
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This is not a one-time experience. This seems to happen every time there’s a new viral trend on TikTok. Whether it’s fashion or interesting skincare trends, TikTok drives people to new products. Not all of his TikTok trends are safe. For example, consider the Nyquil Chicken video. So, is “Sleepy Girl’s Mocktail” really a good idea?
I’ve been writing about all things sleep for years. Here’s a sleep expert’s take on the Sleepy Girl Mocktail. I think it’s worth checking out your local grocery store for new arrivals of tart cherry juice.
What is Sleepy Girl Mocktail?
Original creator Gracie Norton first posted the Sleepy Girl Mocktail recipe last March 2023, but the trend seemed to pick up again around Dry January this year. TikTok creators were sharing their favorite mocktail recipes, and the Sleepy Girl mocktail is back in the conversation. Mocktails look like everyday non-alcoholic drinks, but their ingredients promote restful sleep.
This drink is easy to make. First, take a glass (cocktail glass, wine glass, regular glass, etc.) and pour about half a cup of tart cherry juice into it. It is important to obtain tart cherry juice that is not loaded with sugar. Ideally it should be 100% pure cherry juice, not concentrate. Next, mix in 1 teaspoon to 1 tablespoon of magnesium powder and top with ice and sparkling water or your favorite soda. Creators tend to use prebiotic soda. oripop or Poppihas low sugar content and gut-friendly benefits.
These measurements are not exact. Feel free to add as much cherry juice or sparkling water as you like. It’s important to follow the recommended intake of your chosen magnesium supplement, as some people may initially react to too much magnesium.
Sleepy Girl Mocktail Ingredients
- ice
- half cup tart cherry juice
- Magnesium powder 1 tsp – 1 tbsp
- Carbonated water or soda (usually oripop or Poppi)
How does tart cherry juice help you sleep?
All cherries contain small amounts of melatonin, but tart cherries seem to have more, which may also improve sleep quality and insomnia. A 2018 study investigating the effects of tart cherry juice on insomnia found that the juice contained tryptophan, which increased sleep duration and sleep efficiency in insomniacs. Tryptophan, also found in foods like turkey and whole milk, is an amino acid that helps your body produce melatonin. In layman’s terms, tart cherry juice contains natural amino acids that help tell your body it’s time to go to bed.
How does magnesium help sleep?
Tart cherry juice isn’t the only sleep-inducing ingredient in Sleepy Girl Mocktail. Added magnesium supplements can also affect sleep. Magnesium is an essential mineral used by the body to support the immune system, generate energy, maintain healthy bones and muscles, and keep the heartbeat regular. There are over 300 biochemical functions throughout the body that require magnesium. Additionally, magnesium helps calm the nervous system and may lower cortisol levels in the body. It may also increase melatonin production in the body. Research shows that it can help increase sleep.
What type of magnesium is best for sleep?
When choosing a magnesium supplement for your Sleepy Girl mocktail, you have several options. Magnesium glycinate is great for sleep. This type helps in relaxation and is easily absorbed into the body. Avoid magnesium oxide, as it is primarily used to relieve constipation.
My experience with viral sleep trends
I live near a supermarket, so I check almost every day to see if tart cherry juice is back in stock. A week has passed and either I missed it or TikTok wiped out all tart cherry juice from my local Publix for the foreseeable future.I had no choice but to end it. Buy a bottle on Amazon instead (it’s cheaper to buy in store). Now that my Amazon package has arrived, I was finally able to try out the Sleepy Girl Mocktail for myself.
The first time I made a mocktail was an hour and a half before bed. I started by taking two magnesium capsules, and since I didn’t have magnesium powder, I got out my wine glass and ingredients. I poured about half a cup of organic tart cherry juice into a glass and filled it with ice. Finally, I topped it with orange-flavored poppi. It tasted like fruit punch.
Despite its name, cherry juice is sweet. I expected it to resemble a bitter taste, like pure cranberry juice. I drink it often (mixed with water) for its health benefits. Tart cherry juice reminds me of the sweetness of grape juice. It pairs well with the flavor poppi I chose. I think it goes well with fruit-flavored drinks.
I can’t say anything about the taste of using powdered magnesium, but the Sleepy Mocktail certainly tasted like a mocktail. It was sweet and felt good. I was surprised to find it a bit too sweet for me, especially before bed. I’m someone who prefers spicy foods over sweet ones, so it might be the perfect sweetness for someone else.
After about 30 minutes, I started to feel tired. I felt like I had taken 5mg of melatonin and was ready for bed. I fell asleep quickly that night.
Does Sleepy Girl Mocktail work?
The Sleepy Girl mocktail really helped me fall asleep. Her two main ingredients, tart cherry juice and magnesium, have been scientifically proven to induce drowsiness. Tart cherry juice increases melatonin production, and magnesium reduces cortisol, promotes relaxation and sleep, and regulates GABA production in the brain. You don’t necessarily have to mix the two to see the benefits. It is possible to select one without the other and vice versa. Together, these ingredients create a safe, effective, and natural sleep aid.
I thought the mocktail was too sweet to drink every night, but I plan on swapping out the poppi for seltzer water. That way you should be able to reduce your sugar intake. If you don’t want to spike your blood sugar levels before bed, herbal teas, especially those containing chamomile or valerian root, are good alternatives. Herbal teas are also natural sleep aids, and chamomile and valerian root have been shown to promote relaxation and sleep.
Overall, Sleepy Girl Mocktail is a simple drink that anyone can enjoy. If you don’t want to take melatonin supplements at night, this easy, natural sleep aid is perfect for you. Consult your doctor before mixing medications such as blood pressure medications with tart cherry juice.
