Millions have jumped on this viral TikTok drink trend, originally dubbed the Sleepy Girl Mocktail. This nonalcoholic concoction also boosts health. People swear it helps them doze faster than any other sleep remedy. Does it work?
America’s sleep epidemic
Between 50 to 70 million American adults are affected by some type of sleep disorder. Over one-third of adults get less than 7 hours of sleep per night on average, according to the Sleep Foundation.
As a result, people are always trying to find a solution to getting a better night’s sleep. While there are many remedies out there, some don’t work, while others have unpleasant aftereffects.
The Sleepy Girl Mocktail
The sleepy girl mocktail is the latest sleep hack to come along, and it’s making the rounds on TikTok with its promise of a restful night of slumber. The creators of the viral videos swear it works better than any other sleep remedy they have ever tried.
There’s a bit of debate about who started the trend. Some say the original mocktail was posted by TikToker Gracie Norton, who racked up more than 1.5 million views with her TikTok video showing her making the drink. Others say it was actually started by TikToker Calee Shea in January 2023 but went viral again after Norton posted it. But another TikTok video posted by Sierra Cooley also went viral.
Sleepy Girl Mocktail recipe
The sleepy girl mocktail recipe is surprisingly simple:
- 1/2 cup pure tart cherry juice.
- 1 tablespoon of magnesium powder.
- A small amount of carbonated liquid, such as a prebiotic soda or sparkling water. A popular choice has been Lemon Lime OLIPOP, the soda made with plant fiber and prebiotics. Club soda could also work.
Does the sleepy girl mocktail work?
There are long feeds of users on TikTok who have posted their own videos claiming they’ve gotten the best sleep of their lives by consuming the concoction before bedtime. The hashtag #sleepygirlmocktail has another 4.2 million views, according to ABC News.
The main active ingredients in the mocktail are tart cherry juice and magnesium powder. In some limited research, both ingredients have been shown to support relaxation and promote sleep, according to the Cleveland Clinic. Small studies of older adults with insomnia who drank tart cherry juice before bed were found to experience longer and more restful sleep.
Tart cherries have naturally high amounts of the so-called “sleep hormone,” melatonin. They also contain tryptophan, an amino acid used in the production of serotonin and melatonin. Tryptophan is also found in Turkey, which is why Thanksgiving dinner has been associated with drowsiness. Tart cherries also lower our stress hormones which help us to relax more fully.
A 2011 study published in the European Journal of Nutrition suggested tart cherry juice might help increase melatonin production and calm the nervous system.
Melatonin is produced in the brain as a response to darkness and aids the internal clock of the body to determine when it’s time to sleep, according to the National Institutes of Health (NIH).
Tips for getting the best sleep
Doctors say the best time to try the mocktail is about an hour before bedtime. However, experts also advise that the sleepy girl mocktail is likely to work best when it is paired with other activities that help induce sleep.
Try combining the following tips along with your mocktail:
- Limit caffeine after 2 PM.
- Exercise at least 20 minutes daily.
- Eat dinner 3 hours before going to bed or eat a light dinner.
- Turn off and/or disengage with electronics an hour before bedtime.
- Engage in calming activities at least 30 minutes before going to bed.
- Sleep in a dark environment, and block out light.
- Minimize noise
- Set your thermostat between 65 to 68 degrees Fahrenheit.
- Keep regular sleep and wake times.
What are the health benefits of the mocktail?
The sleepy girl mocktail contains healthy ingredients. Many people have long considered cherries – sweet or tart – to be a “superfood.” Tart cherries are loaded with vitamins, minerals, antioxidants, and anti-inflammatory properties. Tart cherries are called Montmorency cherries.
Magnesium has hundreds of different reactions in the body according to experts, who also say half of Americans don’t get enough magnesium in their diet. People can naturally increase their daily intake of magnesium through foods such as legumes, whole grains, nuts, and seeds.
In terms of helping with sleep, the known benefits of magnesium are physical and mental relaxation. It’s a natural muscle relaxant. While it isn’t sleep-inducing directly, it can help with relaxation, which aids in transitioning into a sleep state.
Get the right magnesium!
One of the best forms of magnesium for promoting relaxation is magnesium glycinate.
Be sure NOT to choose magnesium citrate, which has a laxative effect. It could have the opposite effect by having you up at night going to the bathroom, disrupting your sleep.
