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What is the Sleepy Girl Mocktail?

The sleepy girl mocktail is a popular drink that has been trending on social media platforms like TikTok and Instagram. It was created by a TikToker named Gracie Norton (@gracie_norton), who claims that it helps her with her anxiety and insomnia. The name of the drink comes from Norton’s nickname “the sleepy girl”, which she says she got from her friends because of her tendency to fall asleep easily.

The basic recipe for the sleepy girl mocktail is simple:

  • 1/2 cup pure tart cherry juice
  • 1 tablespoon of magnesium powder
  • A bit of fizzy drink to cut it, like a prebiotic soda or sparkling water

Simply stir, sip and sleep tight (or so the story goes).

What are the ingredients in the sleepy girl mocktail?

The main ingredients in the sleepy girl mocktail are tart cherry juice and magnesium powder. Both of these ingredients have been shown in some limited research to support relaxation and promote sleep.

Tart cherry juice

Tart cherries are rich in vitamins, minerals, antioxidants and anti-inflammatory properties. They also contain naturally high amounts of melatonin, the “sleepy hormone”, and tryptophan, an amino acid used in the production of serotonin and melatonin. These compounds can help regulate your circadian rhythm, which is your body’s natural sleep-wake cycle.

In small studies of older adults with insomnia, drinking tart cherry juice before bed resulted in longer and more restful sleep. However, more research is needed to confirm its effectiveness for other age groups or populations.

Magnesium powder

Magnesium is a mineral that plays a vital role in many bodily functions, including muscle contraction, nerve transmission, blood pressure regulation and bone health. It also has a calming effect on your nervous system by reducing stress hormones like cortisol and adrenaline.

Magnesium may also help improve your sleep quality by increasing your melatonin levels at night. However, not all forms of magnesium are equally effective for sleep. Some studies suggest that magnesium glycinate (a form that dissolves better in water) may be more beneficial than magnesium citrate (a form that can cause diarrhea) for sleep

How does the sleepy girl mocktail affect sleep?

The idea behind the sleepy girl mocktail is that combining tart cherry juice with magnesium powder can create a synergistic effect that can help you relax and fall asleep faster. The tart cherry juice provides natural melatonin production while the magnesium powder enhances its effects by reducing stress hormones. The fizzy drink adds some extra sweetness and fizziness to balance out any bitterness or acidity from the other ingredients.

However, there is not enough scientific evidence to support this claim or to determine how much of each ingredient you need to consume for optimal results. Different people may respond differently to different doses or combinations of these ingredients. Moreover, there may be other factors that influence your sleep quality besides what you drink before bed.

Therefore, while drinking a glass or two of the sleepy girl mocktail before bed may help you unwind and prepare for sleep better than nothing at all , it is not a magic bullet or a cure for insomnia . You still need to follow good sleep hygiene practices , such as sticking to a regular bedtime routine , avoiding caffeine , alcohol , nicotine , heavy meals , screens , noise , light , etc., before bed; keeping your bedroom cool , dark , quiet , comfortable; using relaxation techniques like meditation , breathing exercises , aromatherapy , etc.; avoiding naps during the day; exercising regularly but not too close to bedtime; etc.

What are some frequently asked questions about the sleepy girl mocktail?

Here are some common questions that people have about the sleepy girl mocktail:

  • Is it safe?

The sleepy girl mocktail itself is generally safe if consumed in moderation . However, some people may experience side effects from either or both of its ingredients . For example:

  • Tart cherries may interact with certain medications or supplements that affect blood clotting or blood sugar levels . If you have any medical conditions or take any medications or supplements , consult your doctor before drinking tart cherry juice .
  • Magnesium may cause diarrhea , nausea , cramps , gas , headache , drowsiness , etc., especially if taken in large doses or on an empty stomach . If you have any digestive issues or take any medications that affect magnesium levels (such as antibiotics ), consult your doctor before you take the drink.

  • How much should I drink?

There is no definitive answer to how much sleepy girl mocktail you should drink before bed. The amount that works for you may depend on your body weight, metabolism, tolerance, sleep habits, etc. However, as a general guideline, you may want to start with a small glass (about 4 ounces or 120 ml) and see how you feel. You can gradually increase the amount if you don’t notice any effects or decrease it if you experience any side effects. However, do not exceed more than two glasses (about 8 ounces or 240 ml) per night, as this may cause adverse effects or interfere with your sleep quality.

  • When should I drink it?

The best time to drink the sleepy girl mocktail is about 30 minutes to an hour before your desired bedtime. This allows enough time for the ingredients to be absorbed and take effect, but not too long that they wear off before you fall asleep. However, you may need to experiment with different timings to find what works best for you. Some people may prefer to drink it earlier or later, depending on their sleep schedule, lifestyle, etc.

  • Can I drink it every night?

The sleepy girl mocktail is not meant to be a long-term solution for your sleep problems. It is more of a temporary aid that can help you relax and fall asleep faster on occasional nights when you have trouble sleeping. Drinking it every night may not only reduce its effectiveness, but also cause dependency, tolerance, or withdrawal symptoms. Moreover, it may mask underlying causes of your insomnia, such as stress, anxiety, depression, medical conditions, etc. Therefore, it is advisable to limit your consumption of the sleepy girl mocktail to no more than two or three times a week, and only when you really need it. For more lasting and natural solutions for your sleep issues, you should consult your doctor or a sleep specialist.

How to make your own sleepy girl mocktail at home?

If you want to try the sleepy girl mocktail for yourself, you can easily make it at home with a few simple ingredients. Here are the steps to follow:

  • Step 1: Get a glass or a mug and fill it with half a cup of pure tart cherry juice. You can find tart cherry juice at most grocery stores, health food stores, or online. Make sure to choose a brand that is 100% pure and organic, with no added sugar, preservatives, or artificial flavors. Alternatively, you can also use fresh or frozen tart cherries and blend them with some water to make your own juice.
  • Step 2: Add one tablespoon of magnesium powder to the cherry juice and stir well. You can find magnesium powder at most pharmacies, health food stores, or online. Make sure to choose a form that is easily absorbed and gentle on your stomach, such as magnesium glycinate, citrate, or malate. Avoid forms that are poorly absorbed or cause diarrhea, such as magnesium oxide, sulfate, or carbonate. You can also adjust the amount of magnesium powder according to your preference, but do not exceed the recommended daily intake of 350 mg for adults.
  • Step 3: Top up the glass with a bit of fizzy drink to cut the tartness and add some bubbles. You can use any fizzy drink that you like, such as a prebiotic soda, sparkling water, ginger ale, etc. However, avoid drinks that contain caffeine, alcohol, or artificial sweeteners, as these may counteract the effects of the sleepy girl mocktail or disrupt your sleep quality. You can also add some ice cubes if you prefer a colder drink.
  • Step 4: Enjoy your sleepy girl mocktail and get ready for a good night’s sleep!


The sleepy girl mocktail is a trendy drink that claims to help you relax and fall asleep faster. It contains tart cherry juice and magnesium powder, which are both natural ingredients that may support your sleep quality. However, the sleepy girl mocktail is not a magic potion or a cure for insomnia. It may only work for some people and not for others, and it may have some side effects or limitations. Therefore, you should drink it with caution and moderation, and only as a temporary aid for your sleep problems. For more lasting and natural solutions for your sleep issues, you should consult your doctor or a sleep specialist.

I hope you found this blog post informative and helpful. If you have any questions or comments, please feel free to leave them below. Thank you for reading and sweet dreams!

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