'I Tried TikTok’s Sleepy Girl Mocktail Before Bed'
If you have trouble getting to sleep, this one’s for you. Lately, users on TikTok have been making a bedtime drink with ingredients they say will lull you into dreamland: the Sleepy Girl Mocktail. So, can this three-ingredient mocktail actually make you fall asleep faster? And if so, what’s the science behind it? We investigated, made this fruity, fizzy bedtime libation and spoke to experts to help hack the science behind your sleepytime troubles.
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What is the Sleepy Girl Mocktail?
The Sleepy Girl Mocktail was created by TikToker Gracie Norton (@gracie_norton). Norton says in her video that the drink is something she has on some nights when she needs a little boost to get to sleep. She (as well as other users in the comments of her video) says the mocktail helps with her anxiety too.
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What are the ingredients in the Sleepy Girl Mocktail?
The base of this mocktail is tart cherry juice, which appears in nearly all the recipes for this drink online. The other two ingredients—the magnesium powder and the Olipop—are interchangeable ingredients, with recipe creators making different flavor combinations like berry cherry lemon, cherry vanilla and lemon-lime cherry. In fact, with the different flavors of functional sodas, combinations are endless and you could get seriously creative with different versions of this drink.
Olipop, Culture POP and Poppi are all top-tier functional sodas that have gut health benefits but keep in mind that some flavors of Olipop and Poppi do contain caffeine (but not all of them) and that may negate the effect you’re going for if you’re caffeine sensitive, so read the label before you imbibe. Also, keep in mind that of the three functional sodas, Olipop has an impressive 9 grams of fiber, which help to slow down the digestion of the (natural) sugars in the cherry juice (this is a good thing).
Courtesy of Jessica Wrubel
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How do you make the Sleepy Girl Mocktail?
Start with a fancy glass full of fancy ice. Pour in about half a cup of tart cherry juice. It should be the kind with no sugar added. Stir in your magnesium powder (look for a brand with magnesium glycinate rather than magnesium citrate since you want to sleep and not be running to the bathroom; more on that below). Top with your seltzer or favorite functional bev. Stir, and enjoy.
BulkSupplements.com Magnesium Glycinate Powder - Pure Magnesium Glycinate - Magnesium Bisglycinate Powder - Magnesium Glycinate for Sleep - 1250mg (225mg Magnesium) per Serving (250 Grams - 8.8 oz)
Courtesy of Jessica Wrubel
What does the Sleepy Girl Mocktail taste like?
I mixed seltzer and juice long before the healthy soda trend took off so I knew I was going to love this one. The cherry juice is sweet enough on its own that you could technically use any flavored seltzer instead of a functional soda without adding any more sweetness, but that’s up to you.
I opted for my favorite Cherry Limeade Poppi to go along with my cherry juice and a packet of berry-flavored Recess Mood magnesium powder. It was bubbly, sweet and refreshing and had a balanced sweet/tart factor from the Poppi and cherry juice. The berry notes from the Recess were subtle and I definitely finished every last drop. And of course, putting it in a fancy coupe or wine glass is pretty much required because you should be treating yourself like a queen all the time, especially before bed.
Does the Sleepy Girl Mocktail work?
I did fall asleep quickly but I also woke up in the middle of the night which never happens. I suspect it was because I’m not used to downing fancy mocktails before crawling under the covers. And was falling asleep quickly simply a placebo effect, I wondered? I really wanted this to work. Some users on TikTok are swearing by this concoction while others reported stomachaches and some unpleasant side effects from the laxative effects of the magnesium powder and cherry juice combo. You know your body best so if this sounds like it would be a problem for you, maybe skip this trend and head to bed with a Sleepytime tea instead.
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Does the Sleepy Girl Mocktail help you fall asleep faster?
It depends. Two of the three ingredients have been studied to determine if they indeed help with sleep: tart cherry juice and magnesium. But there’s important info to understand about both that the TikToks don’t tell you before pouring into your glass.
First, tart cherry juice. In one study, researchers found drinking two 8 oz. glasses of tart cherry juice per day for two weeks increased sleep time and sleep efficiency. Cherries contain tryptophan (yup, the same amino acid we get on turkey day) which the body then uses to help make melatonin, which is essential for a good night’s sleep. There have been other positive studies that show the efficacy of cherry juice for not only sleep issues but also inflammation, immunity and metabolism.
"Magnesium is a mineral needed for liver detoxification as well as hormones, stress management and energy production along with the manufacture of hormones and neurotransmitters," says Dr. Heather Wilde, a naturopathic physician based in Tempe, Arizona.
“It is in high demand! That is why it may take a while to build up in the body and help you sleep—so many other systems need magnesium too.”
Wilde notes that magnesium glycinate is her go-to as it is a relaxing neurotransmitter, helps with liver detox and is an antioxidant. Other forms of magnesium that you may buy to mix into this drink, she says, may not perform as well (or may give you major gastrointestinal upset).
“Magnesium citrate…is often used as a laxative because it is so poorly absorbed,” she says. “Excess magnesium in the gut pulls water into the intestines and helps relieve constipation.” Start with a low dose (or small scoop) and go from there to determine how your body will react.
Dr. James Walker, a physician and medical advisor for Welzo says the quality of the magnesium supplement also plays a role. "Since the FDA doesn’t regulate supplements, consumers are often left to do their own research when it comes to buying and taking them," he explains. "Do your research to find a magnesium supplement from a brand you trust." Walker also suggests talking to a doctor to determine the best type and dosage of magnesium supplement for your individual needs since it varies from person to person.
“It's important to note that magnesium alone may not be enough to improve sleep quality and quantity,” he says. “Other lifestyle factors, such as a healthy sleep environment, a regular sleep schedule and stress management may also play a role in promoting restful sleep.”
Is the Sleepy Girl Mocktail safe to drink?
Wilde agrees and says the mocktail couldn’t hurt as most people are magnesium deficient anyway.
“Just taking magnesium isn't going to completely eradicate a sleep problem, because that deficiency isn't the only cause,” she says. “It is, however, and step in the right direction and will definitely help bring the body into a better state of health.”
