Sleepy Girl Mocktail Recipe (Plus 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 know that many people are always looking for natural ways to get a better night’s sleep. I’m also 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.  

What Is A Sleepy Girl Mocktail?

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

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

Tart Cherries

Tart cherries are the main ingredient and are a natural source of 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. 

Melatonin and cortisol (commonly referred to as our “stress hormone”) work together to maintain our circadian rhythm. In the morning, melatonin levels should be at their lowest, while our cortisol levels 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. 

Tart cherries may support healthy sleep by naturally raising melatonin levels. They may be a good alternative to melatonin supplements for some people.

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, energy production, stable heart rhythm, optimal immune system, and balanced blood sugar levels. It also plays a big role supporting better sleep, your mental health, and has a calming effect.

Dark leafy greens, almonds, cashews, pumpkin seeds, chia seeds, avocados, oats, and beans are all good sources of magnesium.

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.

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. If you already struggle with digestive issues at baseline, magnesium glycinate is probably a better option for you.

• This is my favorite magnesium citrate powder option: Pure Encapsulations Magnesium Powder 
• 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 of prebiotic sodas. 

These types of sodas contain beneficial prebiotics that can help to improve your gut health. Don’t confuse prebiotics with probiotics though. 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.

Ingredients for a Sleepy Girl Mocktail Recipe 

• 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 easily 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, restful 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. Read more about this supplement here: Moon Juice Magnesi-Om Review.

• Prebiotic Soda. Olipop and Poppi are popular brands of prebiotic sodas. I used the ginger lemon 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’ll probably want to be mindful of the added sugar in traditional sodas.  

How To Make a Sleepy Girl Mocktail

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. 

Note: do not add the soda to the cocktail shaker! Admittedly, I sometimes forget and it makes a carbonated, sticky mess once I start shaking!

Then fill a cocktail glass or 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 your prebiotic soda or soda water. 

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

Do Sleepy Girl Mocktails Actually Work?

Now, you may be wondering if it actually works. The answer: yes, sleepy girl mocktails 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, at the end of the day, it’s not a magic bullet. It’s a good idea to continue to incorporate good sleep hygiene practices. Things like healthy eating and simple lifestyle adjustments, like exercise and a good bedtime routine, can also promote better rest at night. 

Sleepy Girl Mocktail Recipe Variations

If the original sleepy girl mocktail recipe isn’t your jam, no worries! You can still get the benefits of a sleepy girl mocktail even if you swap certain ingredients out. 

Here’s a few Sleepy Girl Mocktail variations that will still provide you with the same benefits:

• Tropical Sleepy Girl Mocktail: Substitute orange juice or pineapple juice in place of pure tart cherry juice. These juices have been found to raise serum melatonin levels significantly.

• Sparkling Sleepy Girl Mocktail: Substitute different flavored sparkling water in place of lemon-lime prebiotic soda.

• Sleepy Girl Smoothie: 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!

More Mocktail Recipes You’ll Love

Pineapple Coconut Cortisol Mocktail

Blackberry Lemonade Cortisol Cocktail

Pineapple Ginger Beer Mocktail

Skinny Cortisol Mocktail

If you make this Sleepy Girl Mocktail recipe, please consider leaving a ⭐⭐⭐⭐⭐ star rating and review at the end of this blog post. This is incredibly helpful to me, my small business, and to other readers!

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.