Sleepy Girl Mocktail (Viral Tiktok Recipe)

Looking to catch more zzzz’s at night? Give the viral sleepy girl mocktail a try! Not only is it a delicious way to unwind, but it’s made with just 3 ingredients.

We all know that getting enough sleep is crucial for a healthy body and mind, but falling asleep and staying asleep is not always that easy. (Not to mention, poor sleep is a common side effect of menopause.)

Reaching for a nightly glass of wine to help you unwind before bed is tempting, but alcohol can disrupt your sleep as well.

If you’re looking for another natural sleep aid to try, I have been loving this 3-ingredient sleepy girl mocktail recipe!

Pair it with some of these science-backed tips to get better sleep, and enjoy the benefits!

What is a Sleepy Girl Mocktail?

The sleepy girl mocktail originated on Tiktok (as most trends these days!). The drink was posted by Gracie Norton and became a viral social media sensation not long after. It’s simple to make with just 3 ingredients: tart cherry juice, olipop, and magnesium powder.

Of course, there is some room to play around with the ingredients and many have recreated the drink with their own twist. The main ingredients, tart cherry juice and magnesium, have both been shown to be beneficial for sleep.

Sleepy Girl Mocktail Ingredients

Here’s everything you need to make your own sleepy girl mocktail at home and get a good night’s sleep. 

• Pure Tart Cherry Juice: look for tart cherry juice that is 100% juice with no added sugars. You’ll want tart cherry juice and not sweet cherry juice because the tart cherry juice is the only one that contains the nutrients that are helpful for sleep. 
• Prebiotic Soda: not only is a healthy gut important for your overall health, but it can also help you sleep! If you can, splurge on a prebiotic soda like olipop or poppi for some extra gut love. However, you can also substitute with sparkling water like lacroix, soda water, or plain seltzer. 
• Magnesium Powder: when shopping for magnesium, you’ll find everything from tablets to gummies, powders, and liquids. For this mocktail, try to find it in powder form since it mixes the easiest. 

How to Make a Sleepy Girl Mocktail

Mix the cherry juice & magnesium powder: mix the cherry juice and magnesium powder together with a spoon or electric whisk to combine. 

Add ice & prebiotic soda: top with your ice and prebiotic soda and serve. (For fun, you can even serve in a wine glass!)

Why Do You Need Tart Cherry Juice?

One of the reasons that cherries are so great for sleep is that they naturally contain melatonin, a hormone that helps regulate your sleep-wake cycle. However, compared to sweet cherries, tart cherries have much higher levels of melatonin and also contain tryptophan.

Both of these work together to promote better sleep quality. You can use sweet cherry juice and may still get some of the same benefits – but tart cherry juice is the best option. 

What kind of magnesium powder works best in the sleepy girl mocktail?

When you’re browsing the supplement aisle for magnesium supplements, you may notice that there are several different types: magnesium citrate, magnesium glycinate, and magnesium oxide.

However, if you’re looking for the best one for restful sleep – choose magnesium glycinate. 

Glycine is actually an amino acid that has calming and relaxing properties – both of which are great for helping you sleep. In addition, magnesium glycinate is well-absorbed and gentle on your stomach. 

These are the two magnesium glycinate powders that we like from Amazon – both high quality but at different price points: Thorne magnesium glycinate (pricier) or Doctor’s Best magnesium glycinate (lower cost).

Does the sleepy girl mocktail really work?

Yes – we think so! If you’re looking for a natural alternative for a sleep enhancer, the sleepy girl mocktail is a great addition to your bedtime routine. Before the sleepy girl mocktail became popular, many people were already depending on magnesium to help them get better shuteye.

This essential mineral helps you sleep in a couple of different ways: it activates the part of the nervous system that is responsible for calmness, regulates melatonin, and helps quiet down neurotransmitter activity in the brain. 

Pairing your magnesium with tart cherry juice just optimizes the sleep-inducing potential of the magnesium. Plus, it makes it much more enjoyable to drink your nightly magnesium (if you ask me). 

When should you drink the sleepy girl mocktail?

It all depends on when you plan for your head to hit the pillow at night. Although there’s no exact science to when you should drink your mocktail, at least an hour before bedtime is a good rule to follow.