As a nutrition + hormone health coach and pregnant mom of two (soon to be three) girls, there’s almost nothing I cherish more than a good night’s sleep.

Not only does it make me a far better, more patient human (LOL) but it is truly a foundation of optimal hormone health, and the two are intricately linked (i.e. hormonal imbalances can often lead to sleep issues and vice versa). 

So, when I heard about the viral TikTok sleepy girl mocktail trend, it didn’t take much convincing for me to test it out. 

And if you know me then you know I also wanted to experiment with zhuzhing up the OG sleepy girl mocktail recipe a bit (so that it tastes good and truly makes you feel good too). 

Last but certainly not least, I did some thorough research to provide you with literally everything you need to know before trying this trend in order to help you optimize your hormones, health benefits and sleep (duh). 

Snag all of the sleepy girl mocktail details and my signature recipe below. 

WHAT IS THE SLEEPY GIRL MOCKTAIL?

The sleepy girl mocktail is a simple beverage recipe comprised of vitamins and minerals scientifically studied to support optimal hormone balance, adrenal function and sleep. It has been posted by several wellness influencers and went viral on TikTok, garnering more than a million views.  

HOW DOES THE SLEEPY GIRL MOCKTAIL WORK?

The sleepy girl mocktail’s functionality relies on two key ingredients, pure tart cherry juice and magnesium powder. Scientific research shows that tart cherry juice contains a high concentration of melatonin, which is a hormone that guides your sleep-wake cycle and naturally induces drowsiness at nighttime. Additionally, tart cherries are rich in the amino acid tryptophan, which gets converted into serotonin, a feel good neurotransmitter that promotes relaxation. 

On top of that, magnesium is a vital mineral involved in regulating melatonin and stress hormone cortisol production, and adequate levels are needed in order to promote muscle relaxation.

As you can see both of these ingredients are linked to positive results related to both sleep duration and quality, thus popularizing this beverage as a functional mocktail to incorporate into your nighttime routine. 

WHAT’S IN THE SLEEPY GIRL MOCKTAIL RECIPE?

The three main components of the sleepy girl mocktail are:

+ PURE TART CHERRY JUICE

Rich in melatonin, tryptophan and polyphenol antioxidants purported to promote optimal relaxation as well as sleep duration and quality. The original recipe calls for one cup pure tart cherry juice. I like this organic, unsweetened brand. 

+ MAGNESIUM POWDER

A mineral involved in more than 300 enzymatic systems in the body, including muscle and nerve function and relaxation, as well as regulation of several neurotransmitters involved in sleep (such as GABA). Make sure to opt for a powder using magnesium glycinate, which is associated with the calming properties needed for optimal sleep (without any side effects such as loose stools). I like this brand. 

+ PREBIOTIC SODA OR SPARKLING WATER

The final common ingredient is a splash of prebiotic soda or sparkling water, which is more for taste and texture purposes than health benefits. There is some evidence that prebiotics (a type of fiber that feeds beneficial gut bacteria) can support better sleep, however it’s best to obtain these from real, whole foods, as sodas (while delicious) can trigger digestive discomfort such as gas and bloating. I love this minimal ingredient sparkling water brand. 

BENEFICIAL SLEEPY GIRL MOCKTAIL RECIPE ADD-IN’S

+ FRESH HERBS

Not only do fresh herbs add in delicious flavor, but health benefits to boot! I love rosemary for it’s aromatic taste and antibacterial, antifungal and antiviral properties, as well as fresh mint for it’s refreshing flavor and digestive support. 

+ FRESH LEMON OR LIME

Adding in fresh lemon or lime juice is a great way to incorporate more vitamin C, which works to support your adrenals and heal your body from stress related damage, further helping your body in achieving relaxation and quality sleep. Plus they taste delicious in this recipe!

+ A PINCH OF SEA SALT 

Incorporating a pinch of sea salt gives the sleepy girl mocktail a boost of sodium, which works to nourish our adrenal glands and support optimal hydration. I like to use Celtic sea salt, which is easily absorbed by the body and also rich in magnesium, working to support a restful, deep sleep. 

WHEN TO DRINK YOUR SLEEPY GIRL MOCKTAIL

To state the obvious, this beverage is best consumed before bedtime, as its working to prime your body for optimal relaxation and sleep. Personally, I prefer drinking it within an hour after dinner, as a meal helps to curb any blood sugar spikes that can occur with drinking juice on an empty stomach. Additionally, you can try pairing your mocktail with a small, blood sugar balancing nighttime snack such as apple and peanut butter slices or cottage cheese and berries. 

**Please keep in mind this drink is NOT a meal replacement, rather a whole food supplement meant to be enjoyed before or after meals.

DOES THE SLEEPY GIRL MOCKTAIL REALLY HELP WITH SLEEP?

While the sleepy girl mocktail does contain ingredients such as tart cherry juice and magnesium powder scientifically vetted to support optimal sleep duration and quality, evidence on whether or not this specific recipe actually helps with sleep is largely anecdotal at this point. As with ANY TikTok trend, you’ve got to take it with a grain of salt, as well as take into account whether or not it may be right for you.

Additionally, while I’m all about incorporating fun rituals (such as a delicious, functional beverage) into daily or nightly routines, there are other foundational habits that should be incorporated in order to support hormones at a basic level and set you up for a restful night’s sleep (see more on that below). Bottom Line: The more balanced your hormones are, the easier it will be to get optimal sleep. 

IS THE SLEEPY GIRL MOCKTAIL SAFE?

While the sleepy girl mocktail is a safer choice than a glass of wine or alcoholic beverage (which initially make you drowsy but actually leads to sleep disruptions later on that impair sleep quality) it may not be the right fit for everyone, especially if you have a preexisting medical condition or are currently taking medications. Additionally some people report experiencing extremely vivid dreams that can increase anxiety due to the melatonin in the tart cherry juice. I always encourage anyone trying out a new supplement or wellness trend to 1) consult with their licensed medical practitioner and 2) take into account their own personal situation, health conditions, preferences and needs before trying. 

DO YOU NEED A SLEEPY GIRL MOCKTAIL?

Let’s be real, nobody NEEDS any sort of mocktail. That being said, the sleepy girl mocktail is a fun, easy and delicious way to incorporate an abundance of vitamins and minerals that work to promote optimal relaxation and sleep. Think of it as a supplement, aka it’s not a meal replacement or cure-all, rather a little boost that should be used in tandem with other hormone healthy habits to promote overall wellbeing and sleep quality.

DO YOU HAVE A HORMONE IMBALANCE THAT COULD BE IMPACTING SLEEP QUALITY?

After reading all of this, you might be wondering if you have a hormone imbalance or condition that could be associated with sleep challenges or insomnia, or on the flip side if your poor sleep quality is exacerbating hormonal imbalances? Below are some common hormonal imbalances associated with sleep issues that you may want to look into further if they resonate. 

COMMON HORMONAL IMBALANCES ASSOCIATED WITH POOR SLEEP INCLUDE: 

• + High Cortisol (feeling wired/tired + difficulty staying asleep)

• + Low Cortisol (fatigue, difficulty staying asleep/waking up)

• + Low Progesterone (insomnia, particularly in luteal phase)

• + Low Estrogen (night sweats/hot flashes) 

• + Excess Androgens/PCOS (blood sugar instability, causing you to wakeup between 2-4 am)

• + Low Thyroid (difficulty falling asleep or feeling well rested/fatigue)

OTHER TIPS TO SUPPORT OPTIMAL SLEEP

As mentioned earlier, sleep is deeply impacted by so much more than just your nighttime beverage. Below are a few foundational tips I encourage clients to incorporate in order to support hormones and set them up for a restful night’s sleep. 

• + Get sunlight exposure in the morning (helps regulate your sleep/wake cycle)

• + Eat nourishing meals throughout the day to keep blood sugar stable

• + Limit caffeine intake and consume earlier in the day (before 2 pm) with or after meals if possible

• + Reduce blue light exposure from electronics 1-2 hours before bed

• + Practice deep breathing or meditation to activate your parasympathetic nervous system

• + Take a warm bath or shower to lower your core temperature before bed

• + Take a magnesium glycinate supplement

• + Incorporate a blood sugar balancing nighttime snack (can help prevent waking up between 2-4 am if blood sugar dips too low)

MORE HORMONE HEALTHY MOCKTAIL + BEVERAGES

+ THE BEST ADRENAL COCKTAIL RECIPE + TIPS

+ GUT-HEALTHY BONE BROTH HOT CHOCOLATE

+ STRESS-REDUCING LAVENDER VANILLA LATE

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The Best Sleepy Girl Mocktail Recipe

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A delicious, functional beverage designed to help you get your best night’s sleep (3 ways!) including the OG sleepy girl mocktail recipe + my signature recipe with a delicious twist.

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• Author: Lauren Chambers

• Servings: 1

• Recipe Type: beverage, mocktail

• Cuisine: American

Ingredients

OG Recipe Ingredients:

• 1 cup pure tart cherry juice
• 1 scoop or serving of magnesium glycinate powder
• Splash of prebiotic soda or sparkling water
• Ice (I’m obsessed with this pebble ice cube tray)

My Signature Recipe Ingredients:

• 1 tsp to 1 tbsp pure maple syrup or raw honey (use less if you like less sweet, more if you prefer a sweeter taste)
• 1 sprig rosemary
• 3 sprigs or about 2 tbsp fresh mint
• juice from 1 small lemon (about 1-2 tbsp)
• juice from 1 small lime (about 1-2 tbsp)
• 1 cup pure tart cherry juice
• 1 scoop or serving of magnesium glycinate powder
• Large splash (up to 1/4 cup) sparkling water
• Ice (I’m obsessed with this pebble ice cube tray)
• Optional: sprinkle of sea salt or cinnamon

Instructions

1. For the OG recipe, pour cherry juice into a tall glass, stir in magnesium powder, add ice and top off with prebiotic soda or sparkling water.
2. For my signature recipe, in a tall glass muddle together maple syrup or raw honey, mint and rosemary. Stir in the fresh lemon and lime juice, then add the cherry juice. Add in ice cubes, then top off with sparkling water. (Conversely if you have a cocktail shaker you could add all ingredients except for the sparkling water to the shaker, shake then pour over a glass with ice and top off with sparkling water).
3. Enjoy immediately!

Notes

*Best enjoyed in a tall, fun glass with lots of ice immediately after making 🙂

**I prefer a higher ratio of sparkling water (about 1/4 cup) to mellow out a bit of the tartness from the cherry juice, but feel free to experiment with the amount you like best. You can also use a little less cherry juice as well.

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