The “Sleepy Girl Mocktail”: Is TikTok’s Favorite Bedtime Drink Worth the Hype?

Photo by Phil Hearing on Unsplash

The latest TikTok trend: the Sleepy Girl Mocktail.

The recipe:
A splash of tart cherry juice
A scoop of magnesium powder
Topped off with sparkling water

Supposedly, this drink will have you snoozing faster than any other wellness hack.

And science is proving true.

Tart Cherry Juice: Nature’s Melatonin Shot?

The real star of the show is tart cherry juice. Unlike its sweeter cousin, tart cherries (especially the Montmorency variety) are naturally packed with melatonin, the hormone that helps regulate your sleep-wake cycle.

And yes — there’s actual research here.

A study in the Journal of Medicinal Food found that people with insomnia who drank tart cherry juice twice a day got modest but real improvements in both sleep time and quality.

Another trial in the European Journal of Nutrition confirmed that participants had higher melatonin levels and better sleep efficiency after sipping cherry juice.

Sounds dreamy, right?

However cherry juice is also high in natural sugar (about 25 grams per cup). Downing a tall glass right before bed isn’t exactly ideal if you’re watching your blood sugar.

Magnesium: The Calm-Down Mineral

Magnesium is the second big ingredient in the mocktail — and it’s earned its reputation as the “relaxation mineral.” It plays a big role in regulating neurotransmitters like GABA, which help quieten the nervous system.

Research backs this up: a 2012 clinical trial found that older adults with insomnia who supplemented with magnesium slept longer and woke up less in the night.

But too much magnesium, especially in supplement form, can cause digestive issues.

Sparkling Water

Doesn’t do much for sleep science. But the added fix certainly makes it more exciting to drink. Whatever helps you to follow your routine.

And Routines matter. Behavioral sleep experts often emphasize that consistent wind-down routines — dim lighting, tea, journaling — prime your brain for rest.

So should you try it?

Here’s the verdict: It’s not a miracle.. but think of it as a bedtime enhancer — a fun ritual layered on top of the real foundations of good sleep:

  • A cool, dark bedroom
  • Cutting caffeine after 2 p.m.
  • A consistent sleep schedule

Once you’ve got those down? Go ahead and pour yourself the fizzy pink mocktail. Worst case, you’ve added a fun little ritual to your evening. Best case, you actually sleep a little better.

And let’s be honest — half the joy is in the glass.

Stay safe. Stay informed.

The Healthcare Files

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