5 min read

The Sleepy Girl Mocktail: Can Tart Cherry Juice and Magnesium Really Improve Your Sleep?

This trendy bedtime beverage combines tart cherry juice, magnesium powder, and prebiotic soda, with proponents claiming it can help you drift off to dreamland more easily.
Sleepy Girl Mocktail in a class with a garnish.

If you're struggling to get a good night's rest, you may have encountered the viral "sleepy girl mocktail" on TikTok. This trendy bedtime beverage combines tart cherry juice, magnesium powder, and prebiotic soda, with proponents claiming it can help you drift off to dreamland more easily. But is there any science to back up these bold claims? Let's dive into the potential sleep benefits of the key ingredients in this popular sleep tonic.

Tart Cherry Juice: A Natural Source of Melatonin

Tart cherries, also known as sour or Montmorency cherries, have gained attention for their potential to improve sleep quality. This is largely due to their natural melatonin content. Melatonin is a hormone that regulates your sleep-wake cycle, with levels naturally rising in the evening to help you feel drowsy.

Studies have shown that drinking tart cherry juice can boost melatonin levels in the body. In one study, adults with insomnia who drank 8 ounces of tart cherry juice in the morning and evening for two weeks experienced longer sleep duration and better sleep efficiency compared to a placebo group.

Sleepy Girl Mocktail side by side with a TikTok video.

Tart cherries are also rich in antioxidants called anthocyanins, which give them their vibrant red color. These compounds may help reduce inflammation in the body, which could further contribute to improved sleep by promoting relaxation.

While the melatonin content in tart cherries is lower than typical supplemental doses, some experts believe that other active compounds like procyanidin B-2 may be responsible for the fruit's sleep-promoting effects. More research is needed to fully understand the mechanisms at play.

Magnesium: The Calming Mineral

Magnesium is an essential mineral involved in hundreds of biochemical reactions in the body. It plays a key role in muscle and nerve function, energy production, and, yes, even sleep.

This mineral has a calming effect on the nervous system. It may help lower levels of the stress hormone cortisol, promote physical relaxation, and regulate the production of GABA, a neurotransmitter that quiets brain activity.

Studies suggest magnesium supplementation can improve sleep quality, especially in people with poor sleep or insomnia. In one clinical trial, older adults who took a magnesium supplement daily for 8 weeks had better sleep quality, slept longer, and fell asleep more quickly than a placebo group.

The sleepy girl mocktail typically includes magnesium in powder form, such as magnesium glycinate or magnesium citrate. These forms are considered more bioavailable and less likely to cause digestive side effects than other types, like magnesium oxide.

Prebiotic Soda: Bubbles for Your Gut

The final component of the trendy sleep elixir is prebiotic soda. Brands like Olipop and Poppi have popularized these bubbly drinks that contain prebiotics - a type of fiber that feeds the beneficial bacteria in your gut.

Through the complex gut-brain axis, a healthy gut microbiome is linked to better sleep. Some studies have found that people with diverse, well-balanced gut bacteria tend to have better sleep quality than those with gut dysbiosis.

Prebiotic sodas aim to support a thriving microbiome by providing fuel for good gut bugs. They typically contain prebiotic fibers like inulin, chicory root, or apple cider vinegar.

However, it's important to note that simply adding a prebiotic soda to your diet is unlikely to dramatically transform your gut health or sleep overnight. Other factors like your overall diet, stress levels, and physical activity also play a role.

Additionally, some people may experience digestive discomfort like gas and bloating when increasing their prebiotic intake too quickly. If you have a sensitive stomach, it's best to start with small amounts and gradually work your way up.

Sleepy Girl Mocktail Recipe

How to Make a Sleepy Girl Mocktail

Ready to give this trendy bedtime beverage a try? Here's a simple recipe to whip up your own sleepy girl mocktail:Ingredients:

  • 1/2 cup tart cherry juice (no sugar added)
  • 1/2 to 1 tablespoon magnesium powder (magnesium glycinate or citrate)
  • 3-4 ounces prebiotic soda or sparkling water


  1. Pour the tart cherry juice into a cocktail shaker with ice.
  2. Add the magnesium powder and shake until well combined and chilled.
  3. Strain the mixture into a glass and top with prebiotic soda or sparkling water.
  4. Stir gently and enjoy 1-2 hours before bedtime.

Some TikTok users also add ingredients like elderberry syrup for an extra immune boost or substitute the bubbly component with a magnesium-rich beverage like Natural Calm.

Other Tips for Better Sleep

While sipping on a sleepy girl mocktail may help you unwind before bed, it's not a magic bullet for perfect sleep. To really optimize your sleep quality, it's important to practice good sleep hygiene habits:

  • Stick to a consistent sleep schedule, even on weekends
  • Create a relaxing bedtime routine to signal to your body that it's time to sleep
  • Keep your bedroom dark, quiet, and cool
  • Avoid screens and blue light exposure in the hours before bed
  • Limit caffeine intake, especially in the afternoon and evening
  • Get regular exercise, but not too close to bedtime
  • Manage stress through techniques like deep breathing, meditation, or journaling

If you have persistent sleep issues that interfere with your daily life, it's always best to consult with a healthcare professional. They can help rule out underlying conditions and develop a personalized treatment plan.

3 TikTok videos split screen with 2 women drinking Sleepy Girl Mocktails.

The Bottom Line

The sleepy girl mocktail has taken TikTok by storm, but the jury is still out on whether it can truly transform your sleep. While the combination of tart cherry juice, magnesium, and prebiotic soda shows promise for promoting relaxation and better sleep, more research is needed to confirm these effects.

Tart cherry juice does contain natural melatonin and anti-inflammatory compounds that may support sleep, but the amounts are lower than what's typically used in supplement form. Magnesium can help calm the nervous system and improve sleep quality, but individual results may vary.

As for prebiotic soda, supporting gut health is important for overall well-being, but simply adding it to your nightly routine likely won't lead to drastic changes in sleep.

Ultimately, the sleepy girl mocktail can be a tasty and soothing addition to a balanced bedtime routine. But for truly restful nights, it's crucial to focus on the big picture - consistent sleep habits, stress management, and a healthy lifestyle. Sweet dreams!