If you enjoy a traditional nightcap from time to time, you might be surprised to learn that while alcohol may help you relax, it doesn’t improve your sleep. In fact, it can disrupt your sleep or worsen existing sleep issues such as insomnia.
But there’s a nonalcoholic alternative to the traditional nighttime cocktail that some claim can help you relax and enjoy a deep, restful sleep. It’s called a sleepy girl mocktail, and it’s making the rounds on social media.
What Is a Sleepy Girl Mocktail?
A sleepy girl mocktail is a nonalcoholic drink made with three ingredients sold in groceries, pharmacies, and supplement stores. Some people say drinking it before bed helps you relax and sleep better.
How Do You Make a Sleepy Girl Mocktail?
You can whip up a sleepy girl mocktail with three simple ingredients:
- ½ cup pure tart cherry juice
- 1 tablespoon magnesium glycinate powder
- Splash of sparkling water or prebiotic soda
Pour the ingredients into a glass, stir, and drink.
Which type of magnesium is best for a sleepy girl mocktail?
Magnesium is an essential mineral that helps your body work the way it should. It helps keep your blood sugar and blood pressure in check, among other things.
One type of magnesium, magnesium glycinate, may help ease anxiety and improve sleep. You can find other types of magnesium at the store, such as magnesium citrate and magnesium oxide. To make a sleepy girl mocktail, use magnesium glycinate. Your body can absorb this kind easier than other forms, such as magnesium oxide. Some stores sell magnesium without specifying type, so only go for magnesium options that do.
Avoid magnesium citrate and magnesium oxide. Both have a laxative effect that can upset your stomach.
What’s the Science Behind the Sleepy Girl Mocktail?
Right now, there isn’t any research on how well sleepy girl mocktails work. But the "secret sauce" in this pre-bedtime drink may be the tart cherry juice. Some studies show that tart cherries and tart cherry juice may help improve your sleep if you have insomnia. But we need more research to know for sure whether tart cherries can boost your sleep quality.
Tart cherries have:
- Anti-inflammatory properties that help lower inflammation
- Melatonin, the so-called sleep hormone
- Tryptophan, an amino acid that may help you fall asleep
Another key component of sleepy girl mocktails, the magnesium powder, may also help, especially when it comes to physical and mental relaxation. Studies show that it may also improve sleep.
How long does it take for a sleepy girl mocktail to kick in?
Try drinking a sleepy girl mocktail about an hour before bedtime so it has time to work. For the best results, pay attention to your overall "sleep hygiene" — the habits and behaviors that prepare you for a good night’s sleep. This might include habits like turning off electronics and doing a calming activity, such as reading or meditating, after drinking this mocktail to fully prepare your body for rest.
Will a Sleepy Girl Mocktail Really Help You Sleep Better?
So far, it’s still up in the air whether a sleepy girl mocktail will really help you sleep better.
"There is no specific scientific evidence on the benefits of sleepy girl mocktails, but there is scientific evidence indicating potential benefits for improvements in sleep quality and duration with tart cherry, as well as magnesium, independently," says Ruchir P. Patel, MD, a triple board-certified sleep medicine specialist.
Patel, who is also the founder of the Insomnia and Sleep Institute of Arizona, recommends tart cherry juice as a natural sleep aid worth trying.
Magnesium —another key ingredient in sleepy girl mocktails —helps your body make melatonin. Melatonin is a hormone that helps regulate your body’s circadian rhythm or sleep-wake cycle. Even though magnesium might help you relax, we need more research to know whether it improves sleep.
Is a Sleepy Girl Mocktail Safe?
Sleepy girl mocktails are made of just a few safe ingredients. But talk to your doctor before you try any new sleep aid.
Avoid drinking a sleepy girl mocktail if you have digestive conditions. Magnesium, especially in large amounts, can cause side effects such as:
- Cramping in your belly
- Diarrhea
- Feeling sick (nausea)
- Throwing up
Talk to your doctor before trying this drink if you take diuretics (water pills) or medications that may interact with magnesium, or if you have:
- A history of irregular heart rhythms
- Heart disease
- Kidney disease
- A history of low blood pressure
Who shouldn’t drink tart cherry juice?
Tart cherry juice provides a number of health benefits. But it can also cause some side effects. Sorbitol, a natural sugar found in tart cherry juice, can cause:
- Gas
- Diarrhea
- Stomach pain
- Nausea
- Throwing up
If you have diabetes, check the juice label for added sugars, which could raise your blood sugar.
If you’re allergic to trees and tree pollen, there’s a chance tart cherry juice could cause an allergic reaction.
Tart cherry juice may interact with some medications, such as blood thinners.
Can you drink a sleepy girl mocktail while pregnant?
We need more research on tart cherry juice and magnesium to know if it’s safe to drink a sleepy girl mocktail while pregnant. But in general, it’s OK to drink pasteurized tart cherry juice now and then when you’re expecting (as long as you don’t have any allergies or glucose intolerance). Talk to your doctor first to make sure tart cherry juice is a good addition to your diet during your pregnancy.
Other Natural Remedies to Help You Sleep Better
If you don’t like the taste of tart cherry juice or you’re allergic to it, you can try other natural remedies that may help you relax and sleep better. These include:
Valerian root. To ease stress and anxiety and improve sleep, try brewing a valerian root tea. But it may not be safe if you’re pregnant or nursing.
Coconut water. The magnesium, potassium, and B vitamins in coconut water may help lower stress and relax your muscles.
Passionflower tea. This tea may boost amino acids in your brain that help you relax and sleep better. Don’t use it if you’re pregnant or nursing.
Always check with your doctor before you use any type of natural sleep aid, especially if you’re pregnant or nursing.
Takeaways
The sleepy girl mocktail is a nonalcoholic drink that some people say can help you relax and sleep better. It’s made from three simple ingredients: tart cherry juice, magnesium powder, and sparkling water or prebiotic soda. Some studies show that tart cherries and tart cherry juice may help with insomnia and sleep quality. Studies also suggest that magnesium may boost sleep, too. But we need more research to tell whether this mocktail can actually help you sleep better. Always talk to your doctor before you try any natural sleep aids.
Sleepy Girl Mocktail FAQs
Here are some of the most commonly asked questions about sleepy girl mocktails.
Can kids drink sleepy girl mocktails?
Right now, there’s no data on how safe or effective a sleepy girl mocktail might be for children. Always talk to your pediatrician before giving your child any kind of sleep aid or supplement.
Can you make a sleepy girl mocktail with cranberry juice?
Yes. Like tart cherry juice, cranberry juice has melatonin, which may improve your sleep.
Can you make a sleepy girl mocktail without magnesium?
Yes. Even though the standard sleepy girl mocktail recipe calls for magnesium, the secret to its potential effectiveness may be the tart cherry juice. But we need more research to know for sure.
