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.
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.
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.
The three main components of the sleepy girl mocktail are:
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
This post contains affiliate links. We may receive a small commission for purchases made through these links. Thank you for your support!
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.
Author: Lauren Chambers
Recipe Type: beverage, mocktail
OG Recipe Ingredients:
My Signature Recipe Ingredients:
*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.
I’m honored to support you on your journey to optimal hormone health + happiness. Thanks for being here babe.