Try the viral Sleepy Girl Mocktail, a soothing bedtime beverage that’s said to help you snooze better at night. With tart cherry juice, magnesium supplement, prebiotic soda and non-alcoholic lavender bitters, this fruity nightcap is a trend worth trying.
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Disclaimer: I’m not a doctor or nutritionist, so this recipe is for informational purposes only. If you’re pregnant, nursing, taking medications or have medical conditions or other health concerns, please check with your doctor or a qualified nutritionist or dietitian before trying it. Your well-being comes first!
About this Sleepy Girl Mocktail recipe
Nightcaps are great and all, but I don’t want alcohol every night, and I bet you don’t either. We all need better sleep, right? It’s so important for our health, but it’s easy to neglect our routines when life gets busy.
One of the most popular mocktails right now is the Sleepy Girl Mocktail, a drink that contains ingredients said to improve sleep quality. It’s a soothing, sweet-tart and non-alcoholic drink that went viral on social media as a bedtime beverage.
It typically features a combination of pure tart cherry juice (known for its natural melatonin content), magnesium powder or supplement (to promote relaxation) and a bubbly soda with prebiotics (though sometimes sparkling water or a calming herbal tea base can be used).
The goal is to create a relaxing drink that supports better sleep, but if you’re looking for a more of a non-alcoholic cocktail, try this cherry mocktail.
More non-alcoholic drink recipes: Citrus Ginger Beer Mocktail • Homemade Ginger Ale • Honey Citrus Mint Tea • Russian Tea
Why you’ll love this recipe
My experience: My husband and I tried the Sleepy Girl Mocktail and made our own tweaks to the concoction, trying different soda mixers and adding my favorite non-alcoholic lavender bitters, as the aroma and flavor of lavender lends its calming vibes to the drink and pairs really well with cherry.
How did it go? Well, we both sleep very soundly after we made these — and we’ve made the Sleepy Girl pretty regularly since we first tried it.
If you’re looking to try something new that may help you sleep, the Sleepy Girl Mocktail may be worth trying! You might fall in love too, because…
- There may be health benefits to the Sleepy Girl Mocktail, as some studies show the ingredients can work as a sleep aid.
- The Sleepy Girl Mocktail is a health drink, but it actually tastes great! And you can customize it with your favorite soda or tea.
- Best of all, it’s super easy — the perfect drink to make before bedtime.
What is the Sleepy Girl Mocktail?
The Sleepy Girl Mocktail is a drink of tart cherry juice, magnesium supplement and prebiotic soda. It is said to help the drinker sleep better and longer.
The drink made the rounds on social media beginning in January 2023, when TikToker @caleeshea posted her recipe for a mocktail of tart cherry juice and designed to yield a better night’s sleep. Later, a video by user @gracie_norton took the recipe viral on TikTok with her addition of magnesium powder, saying it gave her “the best sleep of my life.”
sleepy girl mocktail essentials
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The allure of the Sleepy Girl Mocktail on social media is in its purported ability to improve sleep. So, should you try it?
According to the Cleveland Clinic, the Sleepy Girl Mocktail may help improve sleep, but it’s no magic bullet for a great night, nor is it an antidote to bad habits nor a cure to insomnia.
There’s nothing proven about this drink, but here are some of the possible health benefits of the Sleepy Girl Mocktail ingredients:
- tart cherry juice: Cherries are filled with vitamins, minerals, antioxidants and anti-inflammatory properties. Tart cherries in particular (also called Montmorency cherries) also contain melatonin (nicknamed “the sleepy hormone”) and tryptophan (an amino acid involved in the creation of serotonin and melatonin).
- magnesium: Magnesium is a common supplement that may increase your physical and mental calmness and relaxation. Magnesium glycinate is a better choice than magnesium citrate, which may have a laxative effect — not exactly helpful for improving sleep!
- prebiotic soda: Many people drink prebiotic soda as a healthier, flavorful alternative to traditional sodas, offering benefits like improved gut health, digestion, immune support and hydration. Some prefer to make this drink with unflavored soda or tea.
Learn more
I listened to a podcast episode of Life Kit all about the health benefits of magnesium, and I found it to be very insightful. The hosts interviewed Dr. Fariha Abbasi-Feinberg, a sleep specialist who is on the American Academy of Sleep Medicine board of directors. Abbasi-Feinberg says the mocktail “probably won’t hurt you, but start with a low dose of the magnesium mixed with the tart cherry juice, and then increase it as tolerated.”
Tools & glassware
You don’t need a cocktail shaker or really any special equipment for the Sleepy Girl. You can make this beverage right in your glass with a jigger and a spoon!
I used a pretty rocks glass, but you can use any kind of glass you want. I also pierced some Luxardo cherries on a cocktail pick to make this drink feel a little bit fancier and more like a nightcap! But that’s very optional.
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Ingredients
Here’s what you need to make the Sleepy Girl Mocktail:
- tart cherry juice: You can find this in the juice aisle of most grocery stores. Ideally, choose one that is all natural without any added sugars.
- magnesium powder: Magnesium glycinate is best, as magnesium citrate can have a laxative effect — not ideal for better sleep! I used this one from Moon Juice.
- prebiotic soda: I have tried this recipe with both Olipop and Poppi, but I preferred the flavors of Olipop. Any flavor will do, but my favorite flavor of Olipop was Lemon Lime, with Ginger Lemon and Orange Squeeze as runner ups. You can also use club soda or seltzer and, for a non-carbonated option, a sleepy-time tea like chamomile.
- non-alcoholic lavender bitters: This is my own addition, so it’s optional if you want to include it. I recently acquired a set of these non-alcoholic bitters and fell in love with this floral kind. The essential oils of lavender is said to have a soothing quality that can also enhance sleep, plus it’s delicious with cherry flavor.
- cocktail cherry: Want your Sleepy Girl Mocktail to feel more like a cocktail? Add a garnish of cocktail cherries for an elevated look (and a snack).
try non-alcoholic bitters
We love adding bitters to drinks to add a little extra depth and flavor complexity. I’ve teamed up with my friends at All the Bitter — who make fantastic non-alcoholic bitters — to bring you an exclusive discount on your purchase. Use code fwbitters for 10% off!
Instructions
The Sleepy Girl Mocktail is a simple drink to make. And thank goodness, because you’ll be ready for bed soon!
First, grab a rocks glass and filled it with ice cubes. Top it with 100% tart cherry juice with no added sweeteners. Add a teaspoon of magnesium powder (or whatever serving size is recommended on the label) and stir until it is dissolved.
Top off the drink with prebiotic soda and stir it gently again to combine.
Top with a few dashes of lavender bitters for a little extra flavor and more calm vibes. Garnish with a cocktail cherry or two, if you want it to feel like a cocktail (and/or just want a snack).
Tips & tricks
Follow these tips to make the best Sleepy Girl Mocktail of your life!
- Follow the directions on your magnesium powder and use the recommended serving size for 8 ounces of liquid. And be sure you are using magnesium glycinate, not magnesium citrate (the latter of which has laxative qualities).
- Be sure you are using pure, unsweetened tart cherry juice with no added sugar.
- Make it feel a little more upscale with a garnish of a cocktail cherry and a dash of non-alcoholic bitters for more flavor.
FAQ
The Sleepy Girl Mocktail may promote better sleep quality thanks to its main ingredients, like tart cherry juice, which contains natural melatonin, and magnesium, known for its relaxing properties. However, its effectiveness isn’t scientifically proven and may vary from person to person.
The Sleepy Girl Mocktail may support relaxation and better sleep quality due to ingredients like tart cherry juice, which contains natural melatonin, and magnesium, known for its calming effects. While these benefits are not guaranteed or proven, many enjoy it as a soothing bedtime drink.
More mocktail recipes
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Sleepy Girl Mocktail
ingredients
- 4 ounces tart cherry juice
- 1 scoop magnesium powder glycinate, not citrate
- 3-4 ounces prebiotic soda such as lemon-lime (see note)
- 3-4 dashes non-alcoholic lavender bitters
- 1-2 cocktail cherries for garnish (optional)
instructions
- In a rocks glass filled with ice, add tart cherry juice. Stir in magnesium powder until dissolved.
- Top with prebiotic soda and stir gently to combine.
- Top with a few dashes of lavender bitters. Garnish with a cocktail cherry, if desired.
notes
Ingredient notes
Magnesium: Follow the directions on your magnesium powder and use the recommended serving size for 8 ounces of liquid. And be sure you are using magnesium glycinate, not magnesium citrate (the latter of which has laxative qualities). Cherry juice: Be sure you are using pure, unsweetened tart cherry juice with no added sugar. Prebiotic soda: When I tested this recipe, I liked Olipop brand soda better than the Poppi brand. However, you can use your favorite! You can also try this with different flavors. I liked it best with lemon-lime soda!recommended products
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