Does the Sleepy Girl Mocktail Work?

With busy lives and endless content to watch, sleep issues are becoming increasingly prominent. People are looking for natural remedies to help them wind down and fall asleep faster. One such remedy, ‘the sleepy girl mocktail,’ originated on TikTok and took social media by storm, with everyone sharing their experience of getting the best sleep after drinking it before bed.

This non-alcoholic cocktail is made from tart cherry juice, magnesium, and sparkling water or soda. However, as someone who struggles with sleep despite good sleep hygiene, I wondered: can these seemingly simple and common ingredients really help? Let’s dive into the science behind the sleepy girl mocktail.

Recipe and promoted benefits

There are several variations of the recipe, but in essence, the sleepy girl mocktail contains:

• 0.5–1 cup tart cherry juice
• Magnesium glycinate powder
• Soda water or sparkling water

You simply mix the juice with the magnesium supplement, usually powdered, and stir until dissolved, then add the water or soda.

Tart cherries are added due to their antioxidant content and for being a natural source of melatonin, a hormone that regulates sleep-wake cycles and promotes sleep. Magnesium glycinate, or in some cases, L-threonate, is added for magnesium’s role in relaxation and sleep. The magnesium you use is important because other types, like magnesium citrate, can have a laxative effect, causing frequent bathroom visits at night. Soda or sparkling water is added for taste based on your preferences. Opting for low-sugar options would be best.

The most notable and promoted benefits are improved sleep quality and an easier time falling asleep. However, it likely took the wellness side of social media by storm due to:

• A natural remedy. Many users avoid or cannot get prescription medications, instead looking for natural remedies.
• Accessible. The drink is easy to prepare, and the ingredients are widely available.
• A wellness ritual. Preparing and having a mocktail creates a calming routine that can help you wind down and fall asleep.

Wellness influencers and smaller creators who prioritize their well-being share videos of how this mocktail drastically improved their sleep and still keep the trend alive.

@ashleighjadeee Sleepy Girl Mocktail 💤🍷 A delicous mocktail for my wellness girlies who love prioritising their sleep & health. . . . 📸 Screenshot the ingredient’s at the end! #sleep #sleepygirlmocktail #tartcherryjuice #magnesiumglycinate #wellness #health #healthygirl ♬ Lofi Vibes - Gentle State

The breakdown of ingredients

Despite everyone saying this mocktail improves sleep, how do the ingredients hold up to the science?

Tart cherries

Tart Montmorency cherries contain melatonin and tryptophan, compounds that are naturally produced in the brain and promote relaxation and sleep.

A small study of 20 healthy volunteers found that consuming tart cherry juice for seven days resulted in higher melatonin concentration in the urine. Still, there were no significant changes in sleep time or efficacy compared to the placebo group.

Another study on people over 50 with insomnia found that consuming cherry juice twice a day for two weeks increased sleep time and efficiency. The mechanisms are not fully understood, but the authors speculated that it may be due to the increase in tryptophan availability and a decrease in inflammation.

A study on 19 elite athletes found that short-term consumption of tart cherry juice led to significant improvements in sleep quality and duration without significant changes in melatonin or cortisol levels.

Overall, some studies and some participants found better sleep when consuming tart cherry juice, and some saw an increase in melatonin, whilst others did not. This shows that some scientific backing for cherries supporting sleep exists; however, the mechanisms are not fully understood, and the results vary vastly.

Magnesium

Magnesium is essential for several bodily processes, including muscle and nerve function. It comes in several forms, each with slightly different functions.

Magnesium supplements, particularly magnesium glycinate, are suggested to help with relaxation and sleep; however, evidence is scarce. A meta-analysis of three trials concluded that magnesium supplementation improved total sleep time and reduced the time it takes to fall asleep. However, these effects were statistically insignificant compared to the placebo.

Despite the clinical evidence lacking significance, many people swear by magnesium supplements as a cheap, accessible, and natural way to improve their relaxation before bed and sleep. So, while they may not solve serious sleep issues, they may help wind down when combined with good sleep hygiene.

Synergy

The combination of tart cherry juice and magnesium has not been tested in clinical trials, but some believe that combining two potentially sleep-promoting ingredients results in greater effects. Physiologically, it does not necessarily work like that, but if anecdotal evidence or a placebo works, it works.

Furthermore, having a drink before bed as you wind down may help create a ritual and indirectly promote sleep. However, I recommend avoiding having it too close to bedtime and limiting the amount of water or soda you put in it so your sleep is not disrupted by having to get up to pee.

Side effects and risks

Too much of anything is harmful, and excessive magnesium consumption can cause diarrhea, nausea, and abdominal cramping; however, this is more common with other magnesium forms.

Magnesium may also interfere with:

• Bisphosphonates
• Antibiotics
• Diuretics
• Proton pump inhibitors

Tart cherries are generally safe for most people, but overconsumption may cause:

• Allergic reactions
• Gastrointestinal issues
• Weight gain
• Interact with medications

Tart cherry juice is also quite high in sugar and lacks the fiber that whole cherries provide. If mixed with a sugary soda, this mocktail then packs more than the recommended amount of sugar and quite a few calories, which you should be aware of.

I asked Dr. Hussain Ahmad, an experienced doctor and consultant practitioner, for some insights about the ingredients. He said, “From a clinical perspective, magnesium supports muscle and nerve function and may help promote relaxation, particularly in people with low levels. Tart cherry juice contains small amounts of melatonin, the hormone involved in sleep-wake cycles. So, in theory, this mix may support sleep, but it’s unlikely to be a solution for ongoing sleep problems.

Cherry juice contains a low amount of melatonin, and not everyone needs magnesium supplements. Taking too much can cause side effects like diarrhoea and may interfere with certain medications. So, while it might help some people unwind as part of a calming bedtime routine, it’s not a medically proven sleep treatment.”

The wellness culture of social media

The sleepy girl mocktail is just one example of the wellness culture on social media. Short-form content platforms like TikTok and Instagram have become a shrine for wellness influencers, and many people get their health advice from social media without doing much fact-checking. Unfortunately, much of this ‘advice’ stems from personal anecdotal evidence wrapped up in aesthetic routines and consumerism rather than science.

Anecdotes, evidence, and placebo

The sleepy girl mocktail gained momentum due to influencers sharing their evening routines with this drink and praising the ‘life-changing’ benefits rather than scientific evidence. Despite magnesium and tart cherries having some properties for supporting sleep and relaxation, most videos sharing their recipe or trying it out say that “I don’t really understand how it works,” and it is like magic. Furthermore, no studies have examined the combination of the ingredients and their effects on sleep.

Regardless of the scarce scientific evidence, many simply believe that the drink will help because it has helped so many people, promotes calmness, and reduces anxiety about falling asleep. The placebo effect should not be underestimated in natural remedies like that. Another reason wellness trends go viral is that viewers may subconsciously feel that recreating some parts of the influencers' routine will help them become successful, glowing, healthy, or even happy.

Oversimplifying sleep

Health content on social media often oversimplifies issues related to health. Difficulty falling asleep or achieving quality rest can arise from various factors, ranging from a stressful day to serious medical conditions, which a single drink is unlikely to address. Relying on tips seen on social media may lead people to ignore their issues, as they are not seeking professional help. Thus, you should consult your doctor if you have persistent sleep issues.

Regarding wellness trends, Ahmad added, “More people are turning to self-care and supplements because they’re influenced by people online rather than evidence. Some trends are harmless, but others can oversimplify health issues or promote solutions that aren’t suitable for everyone.”

Bottom line

In essence, the popularity of the sleepy girl mocktail reflects the desire for simple and accessible wellness practices. It can be a tasty alternative to alcohol nightcaps, which disrupt your sleep, help create a calming routine, and simply be a fun trend to try. However, it is essential to note that it has been made and promoted by influencers rather than people with medical backgrounds and has no scientific support.

You should always be critical of health and wellness content as it often lacks scientific backing; however, sometimes the placebo effects or other factors may help you get what you want, rather than the pseudoscience ingredients themselves.