Unlock Sweet Dreams: Is this the Secret to Better Sleep

If you’re someone who’s ever scrolled through TikTok for the latest wellness trends, you may have heard whispers about the “sleepy girl mocktail.” This latest trend promises to be the nightcap you never knew you needed—helping people fall asleep faster and wake up feeling refreshed. But can a mix of cherry juice, magnesium, and bubbly soda really give you the best sleep of your life?

The internet is abuzz about this calming concoction, and it’s not without reason! Let’s dive into why this drink might be the real deal for getting better sleep and what science says about its star ingredients.

The Ingredients of the ‘Sleepy Girl Mocktail’

1. Tart Cherry Juice: This is no ordinary cherry juice. Tart Montmorency cherries pack a punch of phytochemicals, including high levels of melatonin—a hormone that helps regulate our sleep-wake cycle. Research shows that people who drink tart cherry juice experience higher levels of melatonin, leading to longer and more restful sleep. One study found that people who drank it spent more time in bed, with increased total sleep time and improved sleep efficiency. Another study found that for insomniacs, sleep time increased by about 84 minutes! Though not a magic cure, it’s enough to get many people excited.
2. Magnesium Powder: Magnesium is like nature’s chill pill. It helps our muscles relax and plays a role in calming the nervous system. Studies suggest that higher magnesium intake is associated with better sleep quality, less daytime drowsiness, and improved overall sleep duration. Magnesium may influence sleep architecture by acting as an NMDA antagonist and a GABA agonist, both of which are crucial for that sense of calm. So, adding magnesium powder to this mix can help set the stage for a truly relaxing night.
3. Olipop Soda: This bubbly topper adds a bit of fizz and flavour to the drink, making it a tastier nighttime treat. While it doesn’t contribute directly to sleep, Olipop soda provides a fun twist with added prebiotics that can support gut health—a factor some researchers are investigating for its role in sleep quality.

Why Sleep Matters (and Why We Need More of It)

In today’s non-stop world, sleep deprivation has become a global health problem, contributing to issues like impaired quality of life, higher risks of certain diseases, and even increased mortality rates. While there’s no miracle pill to guarantee perfect sleep without side effects, many people are finding natural aids like the sleepy girl mocktail to be a game-changer.

What the Science Says About the Sleepy Girl Mocktail

1. Melatonin from Tart Cherry Juice

• Tart cherry juice naturally contains melatonin and tryptophan, both known for their sleep-promoting effects. Melatonin, often called the “sleep hormone,” helps our bodies understand when it’s time to wind down and when it’s time to wake up. Consuming tart cherry juice has been shown to increase melatonin levels in the body, which correlates with longer time spent in bed, higher sleep efficiency, and increased total sleep time. And since tryptophan can convert into serotonin—a precursor to melatonin—drinking this juice could help create a natural, gentle pathway to sleep.

2. Magnesium’s Role in Relaxation

• Magnesium is linked to a range of health benefits, including its role in muscle relaxation and nervous system function. It influences sleep architecture by interacting with receptors that affect relaxation and sleep quality. Studies have shown that magnesium supplementation can improve sleep efficiency, quality, and even reduce the severity of snoring. It’s not entirely clear how magnesium works its magic, but its calming effects seem to be universal.

3. Olipop: A Tasty, Fizzy Bonus

• While Olipop doesn’t directly contribute to sleep, adding it gives the mocktail a soda-like vibe without the sugar spike of traditional sodas. Some flavours even have prebiotic fibre, which can be a small bonus for digestion and overall gut health.

Does It Work? Here’s What to Expect

If you try this drink, you may notice that you feel relaxed and ready to fall asleep more easily. Many people report a quicker onset of sleep, as well as a fuller, more restorative rest. However, keep in mind that everyone’s body is different. Some people may feel an immediate benefit, while others may not notice drastic changes. Remember that sleep is influenced by many factors: stress, environment, diet, and more.

A Few Tips to Get the Most Out of Your Sleepy Girl Mocktail

• Drink it about 30–60 minutes before bed: Give your body time to absorb the nutrients so they’re at peak levels by the time you’re ready to snooze.
• Limit caffeine in the evening: Caffeine can stay in your system for hours and disrupt sleep, so try to avoid it after mid-afternoon.
• Wind down naturally: Pair the mocktail with calming activities like reading, meditation, or stretching to create a soothing bedtime routine.

The Takeaway

The “sleepy girl mocktail” is more than a fun TikTok trend—it’s a delicious, research-backed way to improve your sleep quality without any major side effects. Tart cherry juice brings melatonin and tryptophan to the table, magnesium supports relaxation, and Olipop makes it all taste good. Together, they create a powerful (and tasty) nighttime ritual that could help you get a deeper, more restful sleep.

While it’s no substitute for good sleep hygiene, the sleepy girl mocktail might just be your new favourite bedtime drink.

Reference list Arab, A., Rafie, N., Amani, R. and Shirani, F. (2022). The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research, [online] 201(1). doi:https://doi.org/10.1007/s12011-022-03162-1.

Howatson, G., Bell, P.G., Tallent, J., Middleton, B., McHugh, M.P. and Ellis, J. (2011). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), pp.909–916. doi:https://doi.org/10.1007/s00394-011-0263-7.

London, B. (2023). Fall Asleep Quickly With TikTok’s Sleepy Girl Mocktial. [online] Glamour UK. Available at: https://www.glamourmagazine.co.uk/article/sleepy-girl-mocktail [Accessed 7 Nov. 2024].

Losso, J.N., Finley, J.W., Karki, N., Liu, A.G., Prudente, A., Tipton, R., Yu, Y. and Greenway, F.L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American Journal of Therapeutics, [online] 25(2), pp.e194–e201. doi:https://doi.org/10.1097/mjt.0000000000000584.

Stretton, B., Aditya Eranki, Kovoor, J.G., Bacchi, S., Gupta, A.K., Maddern, G. and Boyd, M.A. (2023). Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis. Current Sleep Medicine Reports, 9(3), pp.225–233. doi:https://doi.org/10.1007/s40675-023-00261-w.