Sleepy Girl Mocktail: Tart Cherry Juice and Magnesium

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Megan Roosevelt, RDN Posted on April 9, 2024

The “Sleepy Girl Mocktail” is rising in popularity and is both a trendy beverage and truly beneficial for supporting a good night's rest. With its combination of tart cherry juice and magnesium—two key ingredients thought to support better sleep—the Sleepy Girl Mocktail is one social media trend that may be worth a try.

What Is the Sleepy Girl Mocktail?

A Sleepy Girl Mocktail is a non-alcoholic beverage made with magnesium and tart cherry juice to support a better night's sleep. While the exact ratios and ingredients in a Sleepy Girl Mocktail may vary, its hero ingredients are tart cherry juice and magnesium powder.

Magnesium is an essential mineral that plays many important roles within the body. It is a natural muscle relaxant and is involved in muscle cell relaxation and lengthening after muscle contraction. By promoting relaxation, magnesium helps fall asleep easier and supports higher quality sleep.(Arab et al., 2023; Von Wienecke & Nolden, 2016)

Tart cherries contain tryptophan and melatonin—both powerful sleep promoters.(Losso et al., 2018) Melatonin is a hormone that helps the body feel sleepy in the presence of darkness, while tryptophan helps the body make melatonin.

How to Make a Sleepy Girl Mocktail Recipe

Makes one 8-ounce serving.

Ingredients:

1 to 2 teaspoons of magnesium powder
½ cup of unsweetened tart cherry juice
½ cup of plain sparkling water or lemon-lime sparkling water

Directions:

Add magnesium powder to a glass and top with cherry juice and sparkling water.
Enjoy at least one to two hours before bedtime.

About the Sleepy Girl Mocktail Ingredients

Although no studies have investigated the Sleepy Girl Mocktail’s effectiveness as a sleep aid, its ingredients are well-documented for their health benefits and sleep support.

The main ingredients in a Sleepy Girl Mocktail are tart cherry juice and magnesium powder. Some recipes also call for unsweetened sparkling water or a lemon-lime soda. While soda adds a boost of flavor to the mocktail, it may also increase the amount of added sugar. Since added sugar can temporarily raise blood sugar and have an energizing effect, it’s best to minimize added sugar intake before bed.

Tart Cherry Juice

Tart cherry juice is made from the Prunus Cerasus tree, which produces sour or tart cherries. This type of cherry is smaller than Montmorency cherries or sweet cherries, which are typically used for snacking, cooking, or baking.

Tart cherry juice is rich in antioxidants! In fact, tart cherries contain five times more antioxidants than sweet cherries.(Carlsen et al., 2010) Antioxidants are compounds that protect the body’s cells from oxidation, helping to decrease the harmful effects of free radicals on normal physiological functions. The high concentration of antioxidants in tart cherries may support cognitive function, promote a healthy immune response, and help fight inflammation.

These red, nutrient-dense fruits also contain a variety of vitamins and minerals such as copper, potassium, manganese, magnesium, iron, and vitamin A.

Tart cherries also contain melatonin and tryptophan. Melatonin is a hormone the brain produces in response to darkness, resulting in feeling sleepy. Consuming tart cherries may help increase the body’s natural sleep hormone melatonin.(Howatson et al., 2012; Losso et al., 2018)

Tart cherries also offer anti-inflammatory benefits.(Losso et al., 2018) Anti-inflammatory foods like tart cherries may help lower the levels of stress hormones such as cortisol and adrenaline, helping relax the brain and body. Other anti-inflammatory foods include tomatoes, olive oil, leafy green vegetables like spinach, kale, and collard greens, nuts like almonds and walnuts, seeds like chia seeds and flaxseeds, fatty fish such as salmon and tuna, blueberries, strawberries, and oranges.

Magnesium

Magnesium is the fourth most abundant mineral in the body after calcium, potassium, and sodium. It is involved in hundreds of enzyme systems, every organ requires magnesium, and there are over 3,700 magnesium binding sites within the body!

This mighty mineral is involved in many functions within the body, including:

Bone mineralization
Heart health
Protein building
Enzyme action
Normal muscle contraction
Nerve impulse transmissions
Blood clotting
Dental health
Immune system health

Magnesium is also a catalyst in the formation of Adenosine Triphosphate (ATP), the body’s energy-carrying molecule, and is vital in the body’s use of glucose for energy and the synthesis of both protein and fat. With its ability to promote physical and mental relaxation, magnesium is a beneficial sleep aid for some and a key ingredient in a “Sleepy Girl Mocktail.”

Research suggests at least 50% of U.S. adults are deficient in magnesium!(DiNicolantonio et al., 2018) Foods naturally rich in magnesium include broccoli, tomato juice, beans, tofu, cashews, halibut, artichokes, spinach, dark chocolate, and avocados.

It’s always best to try and meet your nutritional needs first through whole foods over relying solely on supplements. In addition to a balanced, healthy diet, many forms of magnesium supplements can support optimal magnesium levels. An Epsom salt bath is also a source of magnesium and may support a better night’s sleep.

Should You Try the Sleepy Girl Mocktail?

A Sleepy Girl Mocktail is generally considered safe for healthy adults. People with diabetes, monitoring their blood sugar levels, or taking blood thinners should consult a medical doctor or registered dietitian before adding the Sleepy Girl Mocktail to their regimen to ensure it is safe and won’t interact with other medications they are taking.

If you try the Sleepy Girl Mocktail, aim to drink it at least one to two hours before bed. Drinking liquids too close to bedtime can disrupt sleep with mid-night bathroom breaks. Avoid drinking the Sleepy Girl Mocktail before driving for your safety and that of others.

Other Natural Remedies for Better Sleep

Sleep is the body’s time to rest, restore, and heal. Studies have shown that chronic poor sleep—whether in the quality or quantity—can interfere with gut health, immune health, cognitive function, hormonal health, as well as mood and energy levels.

In addition to the Sleepy Girl Mocktail, the following supplements and healthy sleep habits may help improve your night's rest! Always check with your doctor before adding any new herbs or supplements to your health regimen to ensure they are safe for you and won’t interact with other medications you take.

Herbs for a Better Night’s Sleep

Many of these herbs can be enjoyed as a tea or supplement.

Healthy Habits for Better Sleep

Beyond herbs and supplements, implementing the following healthy habits during the daytime can support better sleep at night:

Exercise: Exercise boosts endorphins, helps relieve stress, and exerts energy so the body is fatigued and ready for sleep at the end of the day.
Avoid big meals at night: Large or spicy meals before bed may lead to heartburn, which can interfere with sleep. However, a small meal or snack before bed may help some people fall asleep and support balanced blood sugar levels throughout the night. Toast with peanut butter, a bowl of oatmeal topped with walnuts and pumpkin seeds, or a banana with walnut butter are examples of good bedtime snacks.
Lower the room temperature: When the body is cool, the brain’s pineal gland releases the hormone melatonin. Wear loose-fitting, breathable cotton clothing and check the thermostat before going to sleep. The ideal sleep temperature is between 60 to 65 degrees Fahrenheit, according to experts. However, it’s important that the temperature feels cool and comfortable to you.
Keep the room dark: Light can interfere with the body’s ability to produce melatonin, the hormone that helps the body feel sleepy. Use blackout shades or curtains and turn off any bright lights.
Sleep with a weighted blanket: A weighted blanket may stimulate the production of serotonin (a natural mood-boosting hormone), increase melatonin levels, and reduce cortisol (a stress hormone).
Limit caffeine: Caffeine consumption within six hours of bedtime may reduce sleep quality.(Drake et al., 2013)
Limit or avoid alcohol: Alcohol consumption is known to cause sleep disruptions like snoring or sleep apnea.
Use your bedroom for sleep only: Using your bedroom only for sleeping helps the brain and body associate the bed and bedroom with sleep.
Limit electronics before bed: Exposure to blue light—the type of light that phones and computers emit—is associated with reduced melatonin production.(Gooley et al., 2011) Limit or avoid blue light exposure one to two hours before sleep.
Manage stress: Finding ways to reduce and manage stress can help the brain and mind feel more relaxed. Healthy ways to manage stress include regular exercise, reading a book, taking a bath, and journaling thoughts, feelings, or a to-do list before bed to help empty the mind.
Meditation: Meditation can help relieve stress, reduce anxiety, relax the body, and rest a busy mind. Practice slow breathing and stillness before bed to encourage a better night's sleep.
Journal: Keep a journal on your nightstand to jot down any thoughts or to-do list items that pop into your head.
Morning Natural Light: Sunlight is important for supporting the body’s “internal clock,” known as the circadian rhythm. Within 15 minutes of waking, step outside for natural light exposure to support the body’s own sleep/wake cycle.

Improve the Quality of Your Sleep

If getting good sleep is a nightly struggle, consider incorporating more healthy sleep habits and natural sleep-supporting supplements, including the tart cherry juice and magnesium-rich “Sleepy Girl Mocktail,” into your routine.

Keep in mind, insomnia, difficulty falling asleep, or difficulty staying asleep can be indicators of an underlying health concern. While a “Sleepy Girl Mocktail’ may support a better night’s sleep, it will not fully address the root cause of the sleep disturbance.

Stress, PMS, perimenopause, menopause, anxiety, depression, and more can all interfere with the quality and quantity of sleep. If incorporating healthy sleep habits and natural sleep-supporting supplements doesn’t lead to consistent sleep, consult your trusted healthcare provider to explore other causes.

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