Does the 'Sleepy Girl Mocktail' actually help you fall asleep?

TikTok users are touting a "sleepy girl mocktail," a mix of magnesium powder, tart cherry juice, and seltzer, as a sleep aid, but experts remain uncertain about its effectiveness. This mocktail has been making rounds on social media platforms for several months, with some users saying it has significantly improved their quality of sleep. Typically, the beverage is drank before bedtime, ideally in a chic glass and using a straw.

Experts, including Michelle Drerup, a psychologist at Cleveland Clinic's Sleep Disorders Center, are skeptical about the mocktail's sleep-inducing effects. She told Health that replacing alcohol with this mocktail might improve sleep, but its ingredients—magnesium and tart cherry juice—still need more research to confirm their influence on sleep.

Regardless of the skepticism, the mocktail is perceived as harmless and possibly safe for individuals affected by the trend. For those considering giving it a try or interested in learning more about it, experts have provided some insights and other proven methods to enhance sleep.

Two key ingredients of the sleepy girl mocktail are magnesium, typically in powder form, and tart cherry juice. The role of the seltzer component appears to be more about enhancing flavor. Both magnesium and tart cherry juice have some connections to better sleep; however, the supporting research is insufficient.

The idea behind tart cherry juice is its richness in melatonin, which is theorized to foster better sleep. Nevertheless, the melatonin content in tart cherry juice is significantly less than that in over-the-counter sleep aids. This limitation, along with mixed study results on tart cherry juice's real impact on sleep, highlights the need for further research.

Magnesium's influence on sleep is also a subject of debate, with some studies associating it with better sleep, and others contesting that link. Consuming too much magnesium may lead to adverse effects, such as diarrhea and nausea. Therefore, even though trying out the sleepy girl mocktail may be safe, it probably won't be a miracle sleep solution, Drerup added.

While definitive evidence on the sleepy girl mocktail and its ingredients' effectiveness is still limited, several diet-related methods have been proven to improve sleep quality. Consuming a large meal soon before bed could affect sleep, particularly for individuals with acid reflux, cautions Rumsey. She also recommends avoiding greasy foods at night, as their slow digestion might disrupt sleep. Alternately, a light pre-bedtime snack with a balance of carbohydrates and protein could promote a healthy circadian rhythm.

Adding calcium and vitamin-rich foods to your diet, such as nuts, seeds, dairy products, fruits, and vegetables, could also help improve sleep. Additionally, limiting caffeine intake and screen time in late hours can make it easier to fall asleep. According to Drerup, caffeine's half-life is approximately five hours for most people, so it should ideally be avoided eight to ten hours before bedtime. However, metabolism varies among individuals, so personal mindfulness of caffeine effects is significant.

Regardless of whether you want to try the sleepy girl mocktail or another sleep hack, it’s worth seeing a healthcare provider if you’re consistently having trouble falling asleep at night. A wide variety of health conditions can impact sleep, and a sleep specialist can help you determine what may be causing your symptoms, said Drerup. They can also help you explore whether medications may help you get better sleep, and explain the best ways to take them.