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I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes.

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Viral Sleepy Girl Mocktail Recipe & 3 Variations

Have you heard about TikTok’s viral sleepy girl mocktail? If so, you may be wondering what’s in this viral recipe and if it really works. 

As a registered dietitian specializing in PCOS, I’m always interested in the science behind something like this. This blog post will break down what a sleepy girl mocktail is, what’s in it, and whether or not it actually works.  

sleepy girl mocktail in a wine glass with a lime wedge on the rim.

This post may contain affiliate links. This means that if you click on a link and make a purchase, I may receive a small commission at no cost to you. 

What Is A Sleepy Girl Mocktail?

Alright, so let’s talk about what this TikTok trend is all about. The Sleepy Girl Mocktail is a viral drink that has been making its rounds on social media recently. 

It’s a three ingredient drink that supposedly has sleep-inducing properties to help you get the best sleep of your life and support your sleep-wake cycle. The original recipe combines tart cherry juice, magnesium powder, and prebiotic soda. 

Tart Cherries

Tart cherries are the main ingredient and are naturally high in melatonin, which is commonly known as our sleep hormone. Your body’s melatonin levels naturally rise as bedtime gets closer, allowing you to fall asleep more easily. 

In the morning, melatonin levels should be at their lowest, while our stress hormone cortisol will be at their highest to keep you awake. Cortisol levels then gradually taper off as the day goes on, with melatonin production ramping up again as bedtime approaches. 

sleepy girl mocktail in a wine glass with a lime wedge on the rim.

Magnesium Powder

Magnesium is also added into the basic recipe. Most people do not get enough magnesium in their diet, so a magnesium supplement can be helpful.

Magnesium is an essential mineral that plays a crucial role in maintaining strong bones, normal blood pressure, stable heart rhythm, and balanced blood sugar levels. It also plays a big role in promoting calmness and supporting better sleep.

There are several different forms of magnesium powder that are available to use in this recipe. Magnesium citrate is a common and affordable option that is well absorbed by the body. This is my favorite magnesium citrate powder option: Pure Encapsulations Magnesium Powder

Magnesium citrate does have a laxative effect on some people though, so it may not be the best choice if you already struggle with diarrhea, bloating, or other digestive issues. If you struggle with constipation though, this may be a great option for you.

Magnesium glycinate is another supplement option that is well absorbed but doesn’t have the same effect on the digestive tract. This is one of my favorite magnesium glycinate powder options: Thorne Magnesium Bisglycinate

Read more about magnesium supplementation benefits for PCOS: Best Magnesium for PCOS: Benefits, Best Forms, and Brands

Prebiotic Soda

The final ingredient added to the sleepy girl mocktail recipe is a prebiotic soda. Olipop and Poppi are two popular brands. 

These types of sodas contain beneficial prebiotics that can help to improve your gut health. Prebiotics are compounds found in food that promote the growth and reproduction of healthy gut bacteria. Prebiotic sodas also provide some fiber, which is beneficial for keeping blood sugar levels more stable.

What’s In The Sleepy Girl Mocktail Recipe? 

ingredients needed to make a sleepy girl mocktail.
  • Tart Cherry Juice. This is going to be your melatonin source for this recipe. I used this brand of tart cherry juice, which is easy to find in most grocery stores. If you don’t love tart cherry juice, you could substitute orange juice or pineapple juice, which have also been shown to increase serum melatonin levels (1).
  • Magnesium Powder. I used Magnesi-Om berry magnesium powder, which is a blend of different forms of magnesium and the amino acid L-theanine. L-theanine supports the nervous system and promotes calmness, sleep, and relaxation. This magnesium and L-theanine blend is also sweetened with monk fruit extract and gives the drink a little bit of a different flavor profile. 
  • Prebiotic Soda. Olipop and Poppi are popular brands of prebiotic sodas. I used the lemon lime flavored Olipop and loved the taste. You can easily swap the prebiotic soda for a more cost effective option such as traditional sparkling water or lemon-lime soda. If weight loss is your goal though, you may just want to be mindful of the added sugar in traditional sodas.  

How To Make It

This drink is so simple to make! All you’re going to do is mix one half cup of tart cherry juice with one teaspoon or scoop of magnesium powder until it’s well combined. I like to use a cocktail shaker to mix it up because it makes me feel fancy. 

Then fill a wine glass (again, fancy) with ice and pour the combination of tart cherry juice and magnesium over the ice. Fill the remainder of the glass up with lemon lime prebiotic soda or soda water. 

Enjoy! It’s the perfect beverage to replace your nightly glass of wine with. 

sleepy girl mocktail in a wine glass with a lime wedge on the rim.

Does It Work?

Now, you may be wondering if it actually works. The answer: yes, it absolutely can work! There’s even scientific research to back up the ingredients in this viral drink. 

A meta-analysis found that melatonin increases total hours of sleep and improves sleep quality (2). For those of us with the hormonal disorder PCOS, one clinical trial found positive effects of magnesium supplementation in combination with melatonin for improving sleep quality (3). 

That said, it’s not a magic bullet and continuing to incorporate good sleep hygiene practices is a good idea. Things like healthy eating, exercise and a good bedtime routine can also promote better sleep. 

Sleepy Girl Mocktail Variations

  • Variation 1: Substitute orange juice or pineapple juice in place of pure tart cherry juice. These juices have been found to raise serum melatonin levels significantly.  
  • Variation 2: Substitute different flavored sparkling water in place of lemon-lime prebiotic soda.
  • Variation 3: Make it a sleepy girl smoothie by blending frozen tart cherries, banana, magnesium powder, and almond milk together. Bananas are also effective at raising melatonin levels. Experiment with adding some Greek yogurt or cottage cheese into the smoothie for some more melatonin-rich foods!


What is in the sleepy girl mocktail?

The original sleepy girl mocktail recipe is a combination of tart cherry juice, magnesium powder, and prebiotic soda. 

What is the sleepy mocktail trend?

The sleepy mocktail trend is a drink that you drink during your evening routine to help you get a more restful night’s sleep. The mocktail combines tart cherry juice with magnesium powder and prebiotic soda. It’s a good source of melatonin and magnesium, two nutrients that promote restful sleep.

How much magnesium to put in a sleepy girl mocktail?

The RDA for magnesium is 320 mg per day for healthy adults, which can be consumed through magnesium rich foods and supplements. Check the serving size on your magnesium supplement for more guidance and always talk to your healthcare provider with any questions  you have regarding this dietary supplement.

Is there too much sugar in a sleepy girl mocktail?

The tart cherry juice, which is added because of its melatonin content, does contain naturally occurring sugar. If you have issues with blood sugar control or insulin resistance, such as PCOS, prediabetes, or type 2 diabetes, you may want to be more cautious if trying this drink.

There are modifications that can mitigate the blood sugar rise though, such as adding a scoop of unflavored collagen peptides or a little coconut milk. Choosing your bubbly addition wisely too can help. Look for low sugar or zero sugar options such as Olipop, Poppi, diet soda, or seltzer water. Additionally, having this drink in addition to an evening snack can be helpful for blood sugar control.

More Mocktail Recipes You’ll Love

Pineapple Coconut Cortisol Mocktail

Blackberry Lemonade Cortisol Cocktail

sleepy girl mocktail in a wine glass with a lime wedge on the rim.

Sleepy Girl Mocktail

This mocktail promotes more restful sleep by combining tart cherries, magnesium, and prebiotic soda.
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: quick
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1
Calories: 99kcal


  • ½ cup tart cherry juice
  • 1 tsp magnesium powder see notes
  • 1 cup prebiotic soda see notes


  • Add tart cherry juice and magnesium powder to a cocktail shaker or glass and mix until the magnesium is thoroughly dissolved.
  • Add ice cubes to a glass and pour the tart cherry juice & magnesium mixture over ice.
  • Fill the remainder of the glass with prebiotic soda.


I used Magnesi-Om magnesium powder, which is a combination of magnesium and L-theanine. 
If you’re using an unflavored magnesium powder, you may need to add a little sweetener according to your taste preferences.
Olipop and Poppi are two popular prebiotic soda brands. I use lemon-lime Olipop in this recipe. You can also substitute different flavors of prebiotic soda or traditional sparkling water too.
If you struggle with blood sugar control, adding a scoop of unflavored collagen peptides and/or coconut milk can be helpful.


Calories: 99kcal | Carbohydrates: 27g | Sodium: 25mg | Potassium: 161mg | Fiber: 6g | Sugar: 16g | Calcium: 15mg | Iron: 1mg

Disclaimer: this is for informational purposes only and is not intended to be a substitute for or replace professional medical advice. It is not intended to treat any medical condition or health concern. Always discuss your health concerns with your healthcare provider.

3 Responses

  1. But isn’t the sugar a bit high especially right before bed? Wouldn’t that be counterproductive.

    1. Hi Vicky! The fiber content in a prebiotic soda like Olipop (plus even a scoop of unflavored collagen peptides) can help to mitigate the blood sugar increase. Plus the melatonin and magnesium help to promote calm, relaxation, and sleep. That said, everyone reacts differently.

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