Buzz
A tasty drink is always a crowd-pleaser, especially when it supports Dry January and promotes better sleep. TikTok is buzzing about the "Sleepy Girl Mocktail," a blend of tart cherry juice and various supplements. But does it really enhance sleep quality? The answer is...possibly.
What’s the recipe for the Sleepy Girl Mocktail?
After spending a few minutes researching on TikTok, I discovered that the Sleepy Girl Mocktail consists of three main components:
Tart cherry juice
Seltzer
Magnesium supplement powder
Different TikTok creators add their unique twist to this drink. Some start with a specific quantity of tart cherry juice and top it off with seltzer, while others reverse the order. You can enhance it with decorative ice cubes, opt for flavored seltzer, and debate over which brand or type of magnesium is superior.
This trend appears to be fueled by supplement marketing. (The recommended products are often available for purchase via the creator’s storefront.) One of the most popular TikTok recipes for the mocktail comes from Moon Juice, which offers a magnesium powder priced at $10 per ounce. (For comparison, standard magnesium supplements typically cost around $1 per ounce, such as this one-pound tub from Nutricost. Just a heads-up.)
Can tart cherry juice genuinely improve sleep?
Possibly. Tart cherry juice contains trace amounts of natural melatonin, a hormone that helps regulate our sleep-wake cycle. Melatonin supplements are readily available, and you can easily find melatonin pills or gummies at most grocery stores if you want to test their effects on your sleep.
However, melatonin can cause side effects in high doses and isn’t a quick solution for fixing a disrupted sleep schedule. It’s best viewed as one potential tool among many for improving sleep—part of a broader strategy.
Many fruits contain melatonin, with tart cherries having higher levels than most. This raises the question of whether tart cherries or their juice can truly aid sleep. Several studies have explored this, but the results are inconclusive. A 2010 study involving 15 older adults with insomnia suggested that tart cherry juice might improve sleep, though not as effectively as melatonin supplements, sleep medications, or cognitive-behavioral therapy. Examine.com, which aggregates supplement study results, only concludes that tart cherry juice is “possibly” beneficial for enhancing sleep quality.
Can magnesium genuinely improve sleep?
The evidence on magnesium’s sleep benefits is also mixed. Some studies suggest magnesium may aid sleep, but the findings are not robust, and many people report no noticeable effects on their sleep.
One well-documented effect of magnesium is its potential laxative impact when taken in large doses. Some individuals use magnesium supplements specifically for this purpose, as it’s often recommended for relieving constipation. This effect varies depending on the type of magnesium. For instance, magnesium carbonate, chloride, gluconate, hydroxide, and oxide are more likely to cause this reaction, according to Examine.com, though individual responses differ. On TikTok, some creators advise avoiding magnesium citrate due to its “cleansing” effects, but conventional wisdom suggests it’s the least likely to have a laxative effect.
No matter which supplements you decide to use, it’s a good idea to start with a small amount to test their effects before adding a full scoop to your Sleepy Girl Mocktail.
