Sleepy Girl Mocktail: Does It Really Help You Sleep?

Key takeaways:

• The Sleepy Girl Mocktail uses tart cherry juice and magnesium powder. Both ingredients have research supporting their effects on sleep.
  
  

• Tart cherry juice contains melatonin, tryptophan, and anti-inflammatory compounds. Studies suggest it may help increase sleep time in people with insomnia.
  
  

• Magnesium supports relaxation by activating GABA receptors and helping regulate cortisol. About half of Americans don't get enough magnesium from their diet.
  
  

• Tart cherry juice contains 20 to 30 grams of sugar per serving. This can cause blood sugar fluctuations that wake some people up during the night.
  
  

• Sip2Sleep® offers the same tart cherry benefits without the sugar by using a concentrated extract paired with Venetron®.
  
  

You have likely seen it on your "For You" page. A creator mixes deep red juice with a scoop of powder and fizzy soda, claiming it gave them the best sleep of their life.

The Sleepy Girl Mocktail has accumulated millions of views on TikTok and Instagram as a natural sleep aid. Unlike many social media wellness trends, this one has some science behind it. Both tart cherry juice and magnesium have been studied for their effects on sleep.

But the research isn't settled, and there are a few things to consider before adding this drink to your bedtime routine.

What exactly is the Sleepy Girl Mocktail?

The trend started circulating widely in early 2023. It is a non-alcoholic "nightcap" meant to help you wind down without the negative effects of alcohol.

The standard recipe calls for:

• ½ cup of pure tart cherry juice

• 1 teaspoon of magnesium powder (usually glycinate)

• Top with prebiotic soda or sparkling water

You drink it about 30 to 60 minutes before bed. People who use it say it helps them fall asleep faster and sleep more deeply. These claims line up with what research has found about tart cherry and magnesium.

Does tart cherry juice help with sleep?

The main ingredient in the mocktail is tart cherry juice, specifically from the Montmorency variety. These are not the same as the sweet cherries you snack on. Montmorency cherries are sour and contain several nutrients that may help with sleep.

• Melatonin: Tart cherries are one of the few foods that naturally contain melatonin. Melatonin is a hormone that regulates your sleep-wake cycle. Your body makes more of it in the evening to signal that it's time for sleep.

• Tryptophan: Tart cherries contain tryptophan, an amino acid your body uses to make serotonin. Serotonin is then converted into melatonin. Eating foods with tryptophan gives your body more raw material to produce melatonin.

• Anthocyanins: The red color in tart cherries comes from anthocyanins. These are antioxidants with anti-inflammatory properties. Research suggests that inflammation can disrupt sleep, so reducing it may help you sleep better.

• Procyanidin B-2: Tart cherries contain a compound called procyanidin B-2. It helps preserve tryptophan in your body, so more of it is available for melatonin production.

What does the research say about tart cherry juice and sleep?

There is some limited research on tart cherry juice and sleep. Even though it is limited, the results are promising.

One study found that older adults with insomnia who drank tart cherry juice twice daily slept about 84 minutes longer on average. That's a notable improvement for something as simple as drinking juice.

Another study found that healthy adults who consumed tart cherry juice concentrate for seven days had higher melatonin levels. They also reported better sleep duration and quality compared to a placebo group.

These studies are small, and more research is needed. But the results are encouraging enough that tart cherry juice is often recommended as a natural sleep aid worth trying.

Also Read: 10 Inflammatory Foods That Can Disrupt Your Sleep

Does magnesium help with sleep?

The second ingredient in the mocktail is magnesium. It is a mineral involved in over 300 processes in the body, including muscle and nerve function, blood pressure regulation, and blood sugar control.

About half of Americans don't get enough magnesium from their diet. Common food sources include nuts, seeds, legumes, whole grains, and leafy green vegetables. Some people take supplements to fill this gap.

When it comes to sleep, magnesium works in different ways:

• GABA receptor activation: Magnesium activates GABA receptors in the brain. GABA is a chemical that has a calming effect. It makes it easier to wind down in the evening.

• Muscle relaxation: Magnesium helps muscles relax properly. This can reduce physical tension at bedtime.

• Melatonin regulation: Magnesium plays a role in melatonin production. Having adequate magnesium supports your body's natural ability to make melatonin.

What does the research say about magnesium and sleep?

Magnesium has become a popular sleep supplement, and several studies have looked at its effects.

• A review of eight studies found that people taking magnesium were more likely to report better sleep quality, shorter time to fall asleep, and fewer nighttime awakenings.

• A 2024 study used wearable sleep trackers to measure sleep objectively. Participants took either magnesium or a placebo for two weeks, then switched. Those taking magnesium showed more deep sleep, more total sleep time, and fewer overnight awakenings.

• The same 2024 study found that magnesium improved not only sleep quality but also daytime energy and alertness.

• Studies have shown that magnesium can lower cortisol, the stress hormone. High cortisol at night can make it hard to fall asleep even when you're tired.

However, results have been mixed across studies. Differences in dosing, timing, and the type of magnesium used may explain the variability. A 2024 review on magnesium and sleep concluded that magnesium supplementation “may be an effective nonpharmacological intervention to promote sleep and mood.”

But magnesium is not routinely prescribed by sleep specialists, and more high-quality research is needed.

Can the Sleepy Girl Mocktail cause side effects?

There is no research on the Sleepy Girl Mocktail specifically. But the delivery method — fruit juice — introduces some factors that can interfere with sleep for certain people.

Sugar content in tart cherry juice

Tart cherry juice contains natural sugars. A half-cup serving typically has 20 to 30 grams of sugar. That's comparable to the sugar in a can of soda.

When you drink sugar in liquid form, it enters your bloodstream quickly. Blood glucose rises fast. Your body releases insulin to bring it back down.

In some people, this response overcorrects. Blood sugar drops below normal — a condition called reactive hypoglycemia. When this happens during sleep, your body releases adrenaline and cortisol to bring blood sugar back up.

These are stimulating hormones. They can wake you up, usually 2 to 4 hours after falling asleep. This pattern is a common cause of middle-of-the-night insomnia.

A 2019 study in the American Journal of Lifestyle Medicine found that higher sugar intake was linked to lighter sleep and more frequent nighttime awakenings.

If you fall asleep fine after drinking the mocktail but wake up around 2 or 3 AM, the sugar may be the reason.

Tart cherry juice is a food product and safe for most people. However:

• It contains sorbitol, which can cause digestive discomfort in some people.

• The sugar content matters for people managing blood glucose.

• It may interact with blood thinners like warfarin. Check with your doctor if you take anticoagulants.

Magnesium tolerance

Not everyone tolerates magnesium supplements well. The effects depend partly on the form used.

• Magnesium glycinate is generally well tolerated. The glycine in it has calming properties of its own. This is the preferred form for sleep.

• Magnesium citrate is well absorbed but has a laxative effect. That can interrupt your sleep.

• Magnesium oxide is poorly absorbed and more likely to cause stomach discomfort.

Even with glycinate, some people experience bloating, cramping, or loose stools. For them, magnesium may do more harm than good.

Individual variation

Sleep is complex. Genetics, health conditions, medications, stress levels, and sleep environment all play a role.

Some people simply don't respond to melatonin or tryptophan. Others may have sleep disorders — like sleep apnea, restless legs, or circadian rhythm issues — that a bedtime drink won't fix.

If you've tried the mocktail consistently for two weeks without improvement, it may not work for you.

If the Sleepy Girl Mocktail doesn't work for you, here's an alternative

If you want the benefits of tart cherry without the sugar or the hassle of mixing a drink every night, there are other ways to get these same benefits.

Sip2Sleep® is a liquid sleep aid that uses concentrated Montmorency tart cherry extract instead of juice.

Why extract instead of juice

An extract delivers a standardized dose of anthocyanins and melatonin precursors without the sugar found in juice. This avoids the blood sugar spike that can disrupt sleep later in the night.

The addition of Venetron®

The Sleepy Girl Mocktail uses magnesium for its calming effects. Sip2Sleep® uses Venetron® instead. Venetron® is an extract from the Rafuma leaf that has been used in Japan for decades. It supports serotonin activity and helps with relaxation. It does not cause any known side effects.

The tart cherry extract supports melatonin production. The Venetron® helps promote a calm state of mind. The format is a simple liquid dropper — no mixing, no preparation, no sugar.

How does Sip2Sleep® compare to the mocktail?

Is the Sleepy Girl Mocktail safe?

For most people, this drink is safe and healthy.

• Magnesium safety: The upper limit for supplemental magnesium is generally 350 mg per day. Most powders used in these recipes fall within this range. Taking too much can cause digestive upset. Anyone with kidney problems should check with their healthcare provider before taking magnesium supplements.

• Juice safety: Tart cherry juice is a food product and safe for most people. Those with diabetes or blood sugar concerns should be mindful of the carb content.

The bottom line

The Sleepy Girl Mocktail combines tart cherry juice and magnesium. Both ingredients have some research supporting their effects on sleep. For many people, the mocktail works well.

But it doesn't work for everyone. The sugar in tart cherry juice can cause blood sugar swings that lead to waking up at night. Magnesium can cause digestive issues for some. And some people just don't respond to these ingredients.

Sip2Sleep® is an alternative worth considering. It uses tart cherry extract to deliver the same sleep-supporting nutrients without the sugar. It pairs the extract with Venetron® for relaxation. The liquid dropper format requires no mixing.

Sip2Sleep® does not cause any known side effects and is safe for nightly use.

For people who want to try the Sleepy Girl Mocktail, it is low-risk and worth a try. For those who have tried it without success — especially those waking up during the night — Sip2Sleep® may be a better fit.

Frequently asked questions

Does tart cherry juice have melatonin?

Yes, but in small amounts. The bigger benefit comes from tryptophan and anthocyanins, which help your body produce and use its own melatonin more effectively.

Can I drink the mocktail every night?

Generally, yes. Both magnesium and tart cherry are safe for daily use. Consistency often works better than occasional use.

Will the Sleepy Girl Mocktail make me groggy in the morning?

Unlikely. The ingredients support natural relaxation rather than forcing sedation. You should wake up feeling normal.

What if I'm waking up at 3 AM after drinking it?

Middle-of-the-night waking can be caused by blood sugar fluctuations. The sugar in tart cherry juice may be contributing. Consider switching to a sugar-free tart cherry extract like Sip2Sleep® to see if the pattern improves.

How long does it take for the Sleepy Girl Mocktail to work?

It varies. Some people notice a difference within a few days. Others need one to two weeks of consistent use. If nothing improves after two weeks, the mocktail may not be effective for you.

Which type of magnesium is best for sleep?

Magnesium glycinate is preferred. It absorbs well, is gentle on the stomach, and the glycine has calming properties of its own. Avoid citrate (laxative effect) and oxide (poorly absorbed) for sleep.

References: 

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