Does The Sleepy Girl Mocktail Help You Get More Sleep?

There was girl dinner, and the clean girl aesthetic. But what about the sleepy girl? Well, it seems like it's her time to shine (but not rise), as the sleepy girl mocktail, a nonalcoholic sleep-inducing bedtime drink, has taken over TikTok. The viral mocktail — made from a few key ingredients, including tart cherry juice, sparkling water or Olipop, and magnesium powder — is meant to promote a good night's sleep, with tart cherry juice and magnesium powder being the two ingredients at the core of the drink's supposed sleep-inducing qualities.

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But how effective is this cheekily named viral mocktail? To get to the bottom of this delicious sleepytime concoction, we asked registered dietitian Tamar Samuels, M.S., to tell us if the drink works, and how it might be effective. Along with being a registered dietitian in her own right, Samuels is the co-founder of Culina Health, a website that helps users find registered dietitians who can help them meet their health goals.

Of the #SleepyGirlMocktail trend, Samuels says, "Magnesium and tart cherry juice are the main ingredients in the sleepy girl mocktail that have the potential to promote relaxation or sleep."  She also notes, "Theoretically, the combination of magnesium and tart cherry would enhance the sleep benefits associated with both ingredients." So this drink does have the potential to help you get a good night's sleep. However, the reasons behind this effect are a bit, well, complex.

Perhaps the most essential ingredient in the viral sleep-promoting drink is magnesium. Samuels explains, "Magnesium is an essential mineral that is involved in over 300 cellular reactions in the body, including those involved in muscle relaxation."

The mineral is naturally found in many foods, including leafy greens and whole grains. A 2022 review of the research on magnesium's role in sleep found that one's magnesium status was associated with a better quality of sleep, according to Samuels. However, results from larger studies had more mixed results. "We need more large, long-term randomized controlled trials in healthy populations to determine the role of magnesium in sleep quality," explains Samuels. Ultimately, magnesium's full effect on sleep and what causes that impact are still unknown.

When it comes to tart cherry juice, unfortunately, information regarding its sleep-promoting qualities is even more limited though promising. Samuels explains that tart cherries contain melatonin, which can help to promote sleep, and they have anti-inflammatory properties that could influence pro-inflammatory proteins involved in sleep regulation. Samuels says, "A few small clinical trials found that tart cherry juice may modestly improve sleep and reduce insomnia." However, Samuels warns that these studies were conducted using two specific tart cherry juice products so your mileage may vary based on the brand of tart cherry juice used. 

But there are some things to keep in mind when trying out the sleepy girl mocktail. For one, magnesium can be unsafe if consumed in large quantities, defined by WebMD as 350 mg or more daily. Consuming supplemental magnesium does have several potential side effects, such as nausea, vomiting, diarrhea, and gastrointestinal distress. Again, Samuels notes that studies on magnesium are conducted under specific conditions with specific types of magnesium at specific doses. She says, "I recommend using elemental magnesium in doses used in research protocols, including magnesium oxide and/or citrate, and starting with a low dose to prevent toxicity." Samuels also adds that high doses of magnesium taken during pregnancy can increase the risk of neonatal mortality and neurological defects. Ultimately, you should check with your doctor before you start taking magnesium or any supplement. 

As for tart cherry juice, Samuels says it's likely safe to consume in amounts typically found in food. However, more research would need to be conducted to know if consuming larger amounts of tart cherry juice is safe in the long term.

There are also a few alternative ingredients floating around the trend such as cranberry juice and soda. These alternative ingredients can help add to the taste of the drink, and cranberry juice, which is often easier to find than tart cherry juice, has a similar tart taste. But Samuels warns against some substitutions, such as soda. "I would avoid adding or swapping sparkling water for sugar-sweetened or caffeinated beverages, both of which negatively impact sleep." The Olipop found in many iterations of the recipe can be replaced with sparkling water, however, as the drink is not essential to the mocktail's sleep-improving qualities.

Of course, the sleepy girl mocktail might not be everyone's cup of tea. And there are plenty of other sleep-promoting beverages that you can try instead of the tart cherry-based drink. Samuels recommends chamomile and lavender teas, which are "...more gentle, but may aid in relaxation to promote sleep." These teas, along with an improved nighttime routine, and incorporating habits such as consistent meditation can also help to improve your sleep.

But above all, it is important to understand that there is not one quick fix for better sleep, as alluring as a tasty and bubbly sleepy girl mocktail might seem. And if you're looking for specific dietary guidance suited to your specific nutritional needs, it might be best to consult with your doctor or registered dietitian.