Is the ‘Sleepy Girl Mocktail’ a Magic Potion for Better Sleep?

If you have trouble falling asleep at night, you might be tempted to try the latest viral trend on social media: the sleepy girl mocktail. This drink, which claims to help you relax and drift off to dreamland, is made with three simple ingredients: tart cherry juice, magnesium powder, and a fizzy drink of your choice. But does it really work, and what does science say about the effects of nutrition on sleep? In this article, we will explore the ingredients of the sleepy girl mocktail, the evidence behind their potential benefits for sleep, and some tips on how to eat well for better sleep quality.

What’s in the ‘Sleepy Girl Mocktail’ and Does It Really Work for Sleep?

The sleepy girl mocktail was created by TikToker Gracie Norton, who posted a video of herself making and drinking the concoction before bed. She said that the drink helps her with her anxiety and sleep problems, and that it tastes like a cherry limeade. The recipe is simple: just mix half a cup of pure tart cherry juice, one tablespoon of magnesium powder, and a splash of a fizzy drink, such as sparkling water or prebiotic soda. Stir, sip, and sleep tight.

But what is the science behind these ingredients, and do they actually help you sleep better? Let’s take a look at each one:

  • Tart cherry juice: Tart cherries, also known as Montmorency cherries, are rich in antioxidants, anti-inflammatory compounds, and melatonin, the hormone that regulates your sleep-wake cycle. Some studies have shown that drinking tart cherry juice before bed can increase your melatonin levels, reduce inflammation, and improve your sleep quality and duration. However, the amount and timing of tart cherry juice consumption may vary depending on the individual, and more research is needed to confirm its effectiveness and safety for long-term use.
  • Magnesium powder: Magnesium is a mineral that plays a role in many bodily functions, including muscle relaxation, nerve transmission, and energy production. It is also involved in the synthesis of melatonin and other neurotransmitters that affect your mood and sleep. Magnesium deficiency can cause insomnia, restless legs syndrome, and anxiety, among other symptoms. Some studies have suggested that supplementing with magnesium can improve your sleep quality, especially if you have trouble falling asleep or staying asleep. However, the optimal dose and form of magnesium for sleep are not clear, and too much magnesium can cause side effects such as diarrhea, nausea, and cramps. Therefore, it is advisable to consult your doctor before taking any magnesium supplements.
  • Fizzy drink: The fizzy drink that you add to the sleepy girl mocktail is mostly a matter of personal preference and taste. Some people use sparkling water, while others opt for prebiotic sodas that contain beneficial bacteria for your gut health. The fizziness of the drink may help to mask the bitter taste of the magnesium powder and make the drink more palatable. However, there is no evidence that the fizziness of the drink has any direct effect on your sleep. In fact, some fizzy drinks may contain caffeine, sugar, or artificial sweeteners, which can interfere with your sleep. Therefore, it is important to choose a fizzy drink that is caffeine-free, sugar-free, and natural.

How to Eat Well for Better Sleep Quality

While the sleepy girl mocktail may have some potential benefits for your sleep, it is not a magic potion that can solve all your sleep problems. In fact, your overall diet and nutrition can have a much bigger impact on your sleep quality than any single drink or food. Here are some tips on how to eat well for better sleep quality:

  • Follow a balanced diet: A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy products can provide you with the nutrients you need for optimal health and sleep. Some of these nutrients, such as vitamin D, tryptophan, and omega-3 fatty acids, have been shown to support your sleep-wake cycle and promote relaxation. A balanced diet can also help you maintain a healthy weight, which can reduce your risk of sleep apnea and other sleep disorders.
  • Avoid large or spicy meals before bed: Eating too much or too spicy food before bed can cause indigestion, heartburn, and acid reflux, which can keep you awake at night. To prevent this, try to eat your last meal at least three hours before bed, and avoid foods that trigger your symptoms, such as garlic, onion, tomato, citrus, chocolate, coffee, alcohol, and mint. If you feel hungry before bed, have a light snack that contains some protein and complex carbohydrates, such as a banana with peanut butter, yogurt with granola, or cheese with crackers.
  • Limit caffeine, alcohol, and nicotine: Caffeine, alcohol, and nicotine are stimulants that can disrupt your sleep quality and quantity. Caffeine can keep you alert and energized for several hours after consumption, so avoid drinking coffee, tea, energy drinks, or other caffeinated beverages in the afternoon or evening. Alcohol can make you feel sleepy at first, but it can also interfere with your sleep stages, cause you to wake up more often, and worsen your snoring and breathing problems. Nicotine can also keep you awake and make it harder to fall asleep or stay asleep. Therefore, limit your intake of these substances, especially close to bedtime, or avoid them altogether if possible.


The sleepy girl mocktail is a popular drink that claims to help you relax and sleep better. It contains tart cherry juice, magnesium powder, and a fizzy drink, which may have some benefits for your sleep, but they are not guaranteed or proven. Moreover, the drink is not a substitute for a healthy diet and lifestyle, which are essential for your sleep quality and overall well-being. To improve your sleep, you should follow a balanced diet, avoid large or spicy meals before bed, limit caffeine, alcohol, and nicotine, and practice good sleep hygiene, such as having a regular sleep schedule, a comfortable bedroom, and a relaxing bedtime routine. If you have persistent or severe sleep problems, you should consult your doctor for diagnosis and treatment. Sleep well and stay healthy!

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