The promise of better sleep encourages people to try all sorts of products and hacks — but do they work? Let's take a look at one of these trends, the “sleepy girl mocktail,” to see if the claims are legitimate.
Calee Shea presented the sleepy girl mocktail on TikTok in January 2023, and it went viral again after it was posted on TikTok a few months later by Gracie Norton.
Norton, an influencer who posts about wellness, claimed the mocktail helped her fall asleep, saying, “Pure tart cherry juice and magnesium is a match made in heaven.” Hundreds commented that they tried the drink and it improved their sleep as well.
Should we believe the hype? Can this drink really help you fall asleep?
Sleepy Girl Mocktail Ingredients
Tart cherry juice, magnesium powder and prebiotic soda or sparkling water are the main ingredients in this trendy bedtime drink.
The recipe for the sleepy girl mocktail is:
- Half-cup pure tart cherry juice
- 1 tablespoon of magnesium powder
- A splash of prebiotic soda (Shea and Norton used Olipop) but sparkling water is best if you're concerned about digestive issues
Sleepy Girl Mocktail Benefits
The sleepy girl mocktail's benefits relate to sleep and relaxation.
Helps with falling and stay asleep
“There’s good evidence that drinking tart cherry juice can improve sleep duration and quality,” Samantha Cassetty, a registered dietitian based in New York City and the co-author of “Sugar Shock,” tells TODAY.com. “Tart cherry juice has a high concentration of melatonin — the hormone that induces drowsiness at bedtime.”
“Researchers are investigating other nutrients in tart cherry juice, such as tryptophan and polyphenol antioxidants, that might play a role in supporting sleep as well,” Cassetty says. “People’s responses will vary, but the research supports these ingredients for better sleep.”
Promotes relaxation
“Magnesium promotes relaxation, and it’s also involved in regulating melatonin, which guides your sleep-wake cycle and kickstarts the feeling of sleepiness,” says Cassetty.
Reduces stress
Magnesium also regulates the stress hormone cortisol, meaning you can deplete your magnesium stores when you’re under stress.
“When you have adequate magnesium, you may feel calmer and have fewer physical symptoms of stress, making it easier to sleep," Cassetty says.
Is the Sleepy Girl Mocktail Safe?
The mocktail is safe and a better choice than a glass of wine or a cocktail to wind down, but some people have had side effects.
In a follow-up to her initial viral video, Sierra Cooley says that while the drink did help her fall asleep faster, the melatonin gave her vivid dreams that triggered her anxiety. Some people also reported gastrointestinal symptoms like acid reflux and an upset stomach from the prebiotic soda.
“The ingredients in prebiotic sodas can trigger digestive discomforts like bloating, gassiness and diarrhea, and they don’t come with the benefits that prebiotic-rich whole foods offer,” says Cassetty.
She adds that there is some evidence that prebiotics can support better sleep, but she recommends getting prebiotics from food instead by eating fiber-rich plant foods and using seltzer water in the sleepy girl mocktail recipe instead.
Cassetty also discourages trying the sleepy girl mocktail if you have any chronic medical conditions, especially kidney or heart disease, or a gastrointestinal disorder, because of the probiotics and magnesium.
“Anyone who is being treated for a medical condition should talk with their health care team before trying a new supplement," she emphasizes. "Even though supplements are sold over the counter, they can interfere with certain medications.”
Does the Sleepy Girl Mocktail Work?
There is some science to support that the sleepy girl mocktail can help with sleep because of the melatonin in tart cherry juice and the magnesium powder. (It's also likely to be more effective with water instead of the prebiotic soda, Cassetty says.)
If you're choosing between the sleepy girl mocktail or alcohol to help fall asleep, the former is definitely a better choice. “While alcohol makes you drowsy, which may help you fall asleep, it leads to sleep disruptions, which impair your sleep quality,” Cassetty says.
One catch? Drinking a lot of liquid right before bed can increase the chances that you’ll wake up to pee, which might disrupt a good night’s sleep. “This is especially true if you have difficulty falling asleep after waking in the middle of the night,” Cassetty adds.
The Best Magnesium Powder for the Sleepy Girl Mocktail
All magnesium powders aren't created equal, so it's important to read the ingredients label closely. Cassetty recommends choosing a power with magnesium glycinate, because "it’s better for the calming properties that can help with sleep."
She suggests steering clear of those with magnesium citrate, "which can cause diarrhea, gassiness and bloating,” says Cassetty.
Tips for Trying the Sleepy Girl Mocktail
If you do want to try the ‘sleepy girl mocktail,’ sipping the drink with a small snack may be a smart move for blood-sugar control because of the tart cherry juice.
Registered dietitian Bonnie Taub-Dix recommends trying it with other foods that can induce sleep, such as cheese, high in tryptophan, or almonds, high in melatonin.
These other changes to your diet will also help promote healthy sleep, says Cassetty.
Limit Caffeine Starting Midday
"It’s average half-life is about five hours, so a late afternoon latte could interfere with your ability to fall asleep," Cassetty says.
Eat Less Added Sugar
And prioritize more fiber-rich plant foods. "A 2016 study found that a typical American diet, which is high in sugar and saturated fat (found in red meat and full-fat dairy foods), but low in fiber was associated with more sleep disturbances and less time in deep sleep," she says.
Eat More Plant Foods
"A 2020 study found that people who ate more fruits, vegetables and legumes reported better sleep. The same study found that people who closely followed the Mediterranean diet fell asleep faster and experienced better sleep quality," Cassetty says. "So there’s evidence that your diet plays a strong role in sleep, and the same diet that’s healthy for your body in mind may also help you enjoy better sleep."
Healthy Habits for Better Sleep
Besides making tweaks to your diet, Cassetty says there are some other lifestyle habits you can adopt to encourage better quality sleep:
- Avoid electronics one to two hours before bed.
- Get outside in the morning for early sunlight exposure. This will help you feel more awake during the day and more sleepy at night, thanks to sunlight’s role in regulating your body’s internal clock.
- Reduce the stress in your life with activities like journaling or deep breathing.
- Exercise daily. Make it a goal to move your body most days in ways that you enjoy. Studies link exercise with better sleep, and that’s true whether you walk, ride a bike or do yoga.
