Sleepy Girl Mocktail – A Beautiful Mess

When the Sleepy Girl Mocktail went viral on TikTok, I wanted to try it immediately. I am among many people who struggle with sleep, so a nice mocktail before bed to promote sleep is very appealing.

I tried this recipe and will provide lots of recipe notes and tweaks you can make to perfect your own version. We’ll also cover the science behind these ingredients and why they may encourage sleep.

More Mocktails: Virgin Mojito, Shirley Temple, Agua Fresca, Pink Lemonade

Ingredients in a Sleepy Girl Mocktail

For this recipe, you will also need a cocktail shaker. I served my drink in a wine glass, but you can use any cocktail glass you have on hand.

How To Make

In a cocktail glass, combine ice, cherry juice and magnesium powder.

Shake for 10-15 seconds until well-chilled.

Pour the mixture into a wine glass or a cocktail glass of choice.

Top with bubbly prebiotic soda or a seltzer like La Croix.

Tips for Making

• A little chalky? I liked my drink, but I do think that 1 tablespoon of powder is the absolute maximum. Try it with half a tablespoon if you find it a little too chalky.
• Too much flavor? After trying it with the specific ingredients above (all of which I already had on hand), I would probably prefer an unflavored magnesium powder. I honestly think I just don’t love the berry flavor that the Moon Juice brand comes in and maybe others would.
• Additions – I think a squeeze of lime juice could be a nice addition against the tart cherry juice. I also think experimenting with different flavored sodas is a good idea to find the flavor combination you enjoy most.
• Substitutions – If you don’t love the tart cherry juice, try cutting it with more soda water or prebiotic soda. If you don’t like the magnesium powder, you can easily omit it and use a magnesium spray or take another supplement (such as a pill). I love the prebiotic sodas and find them to be a nice mocktail on their own, or added to a recipe like this. Bottom line, any combination of these ingredients may make a great mocktail for your bedtime routine, so feel free to tweak it to your tastes.

Does it Work?

You may be skeptical of this concoction made famous by social media trends. The truth is there is some science behind these ingredients. Although it may not work for everyone, it is worth a try to see if it’s a good fit for your night routine. Better sleep is always a worthy goal.

• Tart Cherry Juice Benefits: Cherries (of all varieties) are packed with vitamins, minerals and antioxidants. Tart cherries are naturally high in melatonin, the “sleepy hormone” that helps regulate sleep-wake cycles. There have been small studies that tart cherry juice can improve sleep. Tart cherries have anti-inflammatory benefits that can lower stress hormones, making sleep easier and higher quality. Having some raw tart cherries or tart cherry juice before bed can improve sleep—just be sure to choose juice without added sugar.
• Magnesium Benefits: Did you know that half the U.S. population doesn’t get enough magnesium? Magnesium is a natural muscle relaxer. I have used magnesium spray before bed for years. Although it is not directly sleep inducing, magnesium helps you relax, which can contribute to sleep. Foods naturally high in magnesium are pumpkin seeds, almonds and cashews. Consider those for a night snack.
• Prebiotic Benefits: Prebiotics help improve digestion and metabolism, regulate blood sugar and lower inflammation in the body.
• Takeaways: Even if this recipe gives you a placebo effect, it is likely to improve sleep quality when compared to drinking any type of alcohol before bed. We recommend trying the Sleepy Girl Mocktail recipe in combination with healthy bedtime routines. This is not substitution for medication or a cure for medical conditions.

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