Sleepy Girl Mocktail: Does It Really Help You Sleep?

More than one-third of Americans aren’t sleeping enough, and about 30% of adults have insomnia symptoms. The sleepy girl mocktail is all the buzz on TikTok, as the drink is loaded with nutrient-dense ingredients and components touted to boost sleep quality. The sleepy girl mocktail has gained in popularity on social media platforms, but is it too good to be true?

This article evaluates the effectiveness of the "Sleepy Girl Mocktail" in promoting sleep and relaxation, helping you decide whether to try it.

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What Is a Sleepy Girl Mocktail?

Understanding the ingredients in the Sleepy Girl Mocktail is vital to know if it’s truly effective for getting a better night’s rest.

Ingredients and Preparation

The main ingredients in the sleepy girl mocktail include:

1/2 cup of tart cherry juice
1 tablespoon of magnesium powder
Fizzy drink, such as sparkling water or prebiotic soda
Ice (optional)

To create this sleep-enhancing drink, simply mix all of the ingredients together and drink it before bed.

Variations of the Recipe

Different versions of the sleepy girl cocktail are floating around online. Some contain herbal teas, extra melatonin, lemon, or honey. Regardless of which ingredients you add, the basic recipe remains the same.

Claimed Benefits of the Sleepy Girl Mocktail

The claimed benefits of the sleepy girl mocktail, often by social media influencers, are as follows:

Promotes Relaxation and Reduces Stress

The ingredients in the sleepy girl mocktail are touted to have calming effects and promote a better night’s sleep by reducing stress and enhancing relaxation.

Improves Sleep Quality and Duration

The sleepy girl mocktail is intended to optimize sleep quality and duration, allowing you to wake up refreshed, energized, and ready to begin each day.

Natural and Non-Habit Forming

Rather than taking habit-forming sleeping medications that often contribute to unwelcome side effects, the sleepy girl mocktail contains all-natural ingredients, which optimizes its appeal.

Scientific Analysis of Key Ingredients

A scientific analysis of the key ingredients in the sleepy girl mocktail include:

Tart Cherry Juice

Research shows that tart cherry juice, a main ingredient in the sleep girl mocktail, improves circadian regulation, controls the sleep-wake cycle, and enhances sleep quality. This juice is a natural source of melatonin, the “sleep hormone.”

Studies also suggest that drinking tart cherry juice significantly increases melatonin levels, sleep duration, and sleep quality.

Tart cherry juice also contains tryptophan, an essential amino acid that’s metabolized into melatonin. 100 grams of tart cherries provides about 9 milligrams of tryptophan.

Melatonin

Numerous studies demonstrate the benefits of melatonin for sleep regulation, including optimizing the sleep-wake cycle. For example, a review shows that melatonin significantly improves adult sleep quality. Another study found that melatonin helps reduce insomnia, particularly in older adults.

Magnesium

Magnesium, a natural muscle relaxant, is another staple ingredient in sleepy girl mocktails. A review found that of the studies examining the effects of magnesium on sleep quality and anxiety, the majority demonstrated improvements in sleep or anxiety. Five of eight sleep-related studies showed improved sleep parameters after taking magnesium supplements. However, two studies found no improvement, and one had mixed results.

Herbal Teas

Herbal teas, such as chamomile, lavender, and valerian root, don’t contain caffeine like other teas. They’re touted to have calming effects and sleep-inducing properties. Research shows that consuming these teas or their extracts improves sleep quality or lessens anxiety.

Another study confirms that herbal tea reduces fatigue, improves sleep quality, and diminishes depression.

Honey

While not always used as an ingredient in sleepy girl mocktails, honey may also enhance sleep quality because of its tryptophan and melatonin content. Studies suggest that subjects who drank a milk and honey mixture twice daily for three days slept better.

Lemon

Lemon is also a stress-reducer and natural sleep aid. Researchers found that men and women who consumed lemon extract for eight weeks experienced less stress and better sleep. Another study suggests that taking lemon verbena supplements for three months significantly improved sleep quality in healthy individuals with sleep disorders.

Sparkling Water

While sparkling water may not necessarily enhance sleep, it likely won’t hurt sleep quality. However, heavy carbonation in club soda and sparkling water could lead to bloating, gastric reflux, or heartburn — which could hinder sleep. Consuming carbonated drinks containing added sugar can also disrupt sleep.

The Science of Sleep: How Mocktails May Influence Sleep

According to research, mocktails may influence sleep quality by:

Circadian Rhythms and Sleep Regulation

The body's natural sleep-wake cycle is regulated by melatonin, also called the “sleep hormone.” The pineal gland produces this hormone in higher amounts during periods of darkness and less in response to light. This circadian rhythm, or sleep-wake cycle, is vital for optimizing sleep quality and duration.

Sleepy girl mocktails contain ingredients that help regulate the sleep-wake cycle by increasing the body's melatonin and/or tryptophan.

Impact of Relaxing Beverages on Sleep Onset

Consuming relaxing beverages, including sleepy girl mocktails or similar drinks, helps prepare the body to fall asleep. Research suggests mocktail ingredients (particularly magnesium) help reduce stress and ease anxiety, promoting relaxation.

Psychological Effects: Rituals and Placebo

Researchers found that creating a regular bedtime routine also enhances sleep quality, quantity, and overall well-being. Studies show that good sleep hygiene, including regular exercise, stress management, noise reduction, consistent sleep timing, no daytime napping, and avoiding alcohol, nicotine, and caffeine late in the day is highly beneficial for maximizing sleep.

Evaluating the Effectiveness of the Sleepy Girl Mocktail

There are proven benefits of drinking many of the ingredients present in sleepy girl mocktails.

Review of Scientific Studies

With the exception of sparkling water, the studies noted above support the use of tart cherry juice, magnesium, herbal tea, lemon, honey, and melatonin to improve sleep quality. However, more research is needed to study the specific combination of ingredients in the sleepy girl mocktail touted on social media.

Anecdotal Evidence and User Testimonials

Numerous anecdotal evidence and user testimonials suggest sleep improvements after drinking the sleepy girl mocktail. Social media influencers discussing its subjective benefits are all over the internet. However, while this sleep-enhancing drink may enhance sleep quality for some people, it’s not a magic bullet.

Compared to Other Sleep Aids

It’s difficult to know which is the most effective because more research is needed to compare the effects of the sleepy girl cocktail with those of other natural and pharmaceutical options.

Research shows that drinking tart cherry juice with magnesium has some beneficial effects on sleep quality. However, avoid consuming excessive amounts of magnesium due to its potential for unpleasant side effects like abdominal cramping, diarrhea, and nausea.

The good news for the sleepy girl mocktail is that it likely causes fewer side effects, if any, compared to over-the-counter or prescription sleep aids.

Potential Risks and Considerations

Despite the various potential benefits of natural sleep aids, consider the following risks or considerations before using the sleepy girl mocktail for better sleep:

Overuse of Sleep Aids

Overusing sleep aids, even the seemingly harmless sleepy girl mocktail, might make you rely too heavily on sleep-promoting drinks to get a good night’s rest rather than simply adopting healthy lifestyle habits.

Allergic Reactions and Interactions

If you’re allergic to any of the ingredients in the sleepy girl mocktail, potential adverse side effects linked to allergic reactions may appear.

Impact on Sleep Patterns

While the sleepy girl mocktail likely won’t hinder sleep when used in moderation, potential disruptions in sleep stemming from gastrointestinal issues could appear after ingesting very large amounts of magnesium, sugar-sweetened sodas, or other carbonated drinks. Consider mixing cherry juice and magnesium with herbal tea instead of carbonated or sugar-sweetened sodas.

Start by adding 100-200 milligrams of magnesium to a sleepy girl mocktail, working your way up to larger amounts if necessary. The established upper limit for magnesium is 350 milligrams per day.

How to Incorporate the Sleepy Girl Mocktail Into Your Routine

Consider the following tips to incorporate the sleepy girl mocktail into your daily routine:

Best Practices for Consumption

Prepare the drink by mixing 1/2 cup of tart cherry juice with 100-200 milligrams of magnesium in powder form and calorie-free sparkling water or herbal tea over ice. Drink the mocktail once or twice daily, ideally before bed to relax you and stimulate melatonin production.

Customized Approach

Pairing the sleepy girl mocktail with other sleep-promoting habits, such as regular exercise, stress management, a nutritious diet, no caffeine or naps late in the day, and a regular sleep schedule is highly beneficial. Customize mocktail recipes by adjusting the ingredients based on your taste preferences, tolerance, lifestyle, and needs.

Alternative Natural Sleep Promoters

The sleepy girl mocktail isn’t the only natural sleep promoter. Others to consider include:

Herbal Teas and Supplements

Holistic sleep aid alternatives to the sleepy girl mocktail include:

Magnesium supplements
Chamomile, lavender, and valerian root teas or supplements
Warm milk with honey
Melatonin supplements
Tart cherry juice
L-theanine supplements
Glycine supplements
Jujube fruit
5-hydroxytryptophan (5-HTP)
Cognitive behavioral therapy (CBT)

Talking with a healthcare provider before taking any dietary supplements, particularly if you have a medical condition or take medications, is important.

Lifestyle Changes for Better Sleep

In addition to trying the sleepy girl mocktail or similar bedtime drinks to sleep soundly, consider the following healthy lifestyle and good sleep hygiene habits:

Stay active daily, but avoid strenuous exercise right before bed
Eat a well-balanced diet rich in plant foods, lean protein, and heart-healthy fats
Don’t smoke
Avoid caffeine and alcohol before bed
Maintain a healthy body weight
Avoid very large meals right before bed
Don’t go to bed hungry
Limit added sugar and highly processed foods
Establish a regular bedtime routine
Minimize stress
Sleep in a cool, quiet, dark room free from clutter

See a healthcare provider specializing in sleep if natural sleep remedies haven’t produced high-quality zzzs.

Comparing the Sleepy Girl Mocktail to Sleep Medications

Natural sleep aids are often the best option for improving sleep in individuals struggling to get a good night’s rest since they produce fewer or no side effects than over-the-counter and prescription sleep aids. However, sleep medications often have a stronger effect than natural sleep aids, which may be needed for individuals with severe sleep disorders.

Because sleep medications have a dependency effect, trying natural alternatives instead may help you avoid bothersome side effects, high costs, and becoming dependent on these medicines. Many healthcare providers suggest first trying natural sleep-enhancing solutions.