Trying the Sleepy Girl Mocktail: Does It Actually Help You Sleep?
By Dr. Xamantha Curameng
Dr. Xamantha decided to research one of social media’s most popular sleep trends: the Sleepy Girl Mocktail.
The Sleepy Girl Mocktail Recipe
The recipe first went viral a couple of years ago, with claims that it could support better, deeper sleep with only 3 ingredients:
½ cup tart cherry juice
1 tablespoon magnesium powder
Add ice and top it off with prebiotic soda or sparkling water
At first glance, it sounds like a refreshing evening drink. But why would it help you sleep? Here's a breakdown of what the ingredients bring to the table:
Tart Cherry Juice
Tart cherries are more than just a tasty fruit. They’re rich in vitamins, minerals, antioxidants—and most importantly for sleep—melatonin and tryptophan. Both are well-known for their roles in supporting healthy sleep. Some studies have shown that drinking tart cherry juice may lead to longer, more restful sleep, and even reduce the severity of insomnia.
Tart cherries also have powerful anti-inflammatory properties. Since chronic inflammation has been linked to sleep disturbances and lower sleep quality, reducing inflammation may play a role in improving your ability to get restorative rest.
Magnesium
Magnesium is another sleep-supporting superstar—but not all magnesium is created equal! Forms like citrate and oxide, which is what majority of creators are using, are more helpful for the digestive tract in helping relieve occasional constipation.
For sleep and relaxation, forms like glycinate and threonate are more beneficial. They’re highly bioavailable to the brain and nervous system and help promote calm, relaxation, and even muscle relaxation—perfect for helping you wind down and ease into sleep mode.
Prebiotic Soda or Sparkling Water
This ingredient adds a fun, refreshing fizz to the mocktail. Some people believe the bubbly mouthfeel can signal celebration—and let’s be real, getting good sleep is something to celebrate!
Prebiotic sodas also offer a little extra boost. Low fiber intake has been associated with shorter sleep duration, so a prebiotic beverage with added fiber may indirectly support healthier sleep patterns. It’s a gentle reminder that good nutrition is foundational to quality sleep.
A Word of Caution
While the Sleepy Girl Mocktail is a fun, easy way to support your nighttime routine, quality sleep is complex. Sleep health depends on many factors:
Your environment
Your lifestyle habits
And any underlying health conditions
Before trying this mocktail—especially if you're on medications that may interact with cherry juice or magnesium—it’s always smart to talk to your healthcare provider. Your doctor can help you navigate what’s safe and what’s best for your unique needs.
The Bottom Line
The Sleepy Girl Mocktail might help you relax and ease into sleep, but sleep hygiene, nutrition, movement, and managing stress remain essential pillars of great sleep. If you’ve been struggling to get quality rest, consider working with a healthcare provider to explore solutions—from creating a better sleep environment to uncovering and treating any underlying issues.
Because you deserve to feel rested, energized, and ready to take on the world. Let’s work together to get you the good sleep you need!