• The sleepy girl mocktail is popular on TikTok, with some users claiming it helps them get high-quality sleep.

• Fans of the drink say the magnesium powder and tart cherry juice in the mixture help them sleep, but experts say there's no evidence these ingredients do that.

• Though the mocktail is not necessarily unsafe to try, experts say it’s important to try proven methods for improving sleep if you’re not getting enough rest.

A scoop of magnesium powder, a few glugs of tart cherry juice, and a bit of seltzer is all you need for a good night’s sleep, according to hordes of TikTok users—or is it?

The combination—known as the “sleepy girl mocktail”—has been circulating on social media for months. Typically consumed before bed (and preferably in a fancy glass and through a straw), the drink has reportedly given many users the “best sleeps” of their lives.

Experts, however, are still skeptical of the mocktail’s slumber-inducing powers.

“The sleepy girl mocktail—the idea of having this instead of alcohol—[may mean] you’re going to sleep better,” Michelle Drerup, PsyD, a psychologist at the Sleep Disorders Center at Cleveland Clinic, told Health. But the ingredients themselves may not have much of an impact—more research is needed on both magnesium and tart cherry juice to know their full effects on sleep.

Still, the nightcap isn’t necessarily harmful and should be safe to try if you’ve been influenced enough. Here, experts share what you need to know about the sleepy girl mocktail if you’re interested in trying it, along with other proven ways to improve sleep.

   

Sleepy Girl Mocktail Ingredients, Explained

The two main stars of the sleepy girl mocktail are magnesium (typically in powder form) and tart cherry juice; the seltzer component seems to be there for flavor or an added zing.

Both ingredients have been linked to improved sleep, but the research proving these links is lacking.

Tart cherry juice, for example, is rich in melatonin—in theory, this can promote better sleep, said Drerup. But tart cherries and tart cherry juice contain far less melatonin than your typical over-the-counter sleep aids. One study found that one 100-milligram serving of tart cherry juice contained just 0.135 micrograms of melatonin—far less than the 0.5- to 5-milligram recommended dose for sleep.

“There are mixed results in terms of what [tart cherry juice] actually does for sleep,” said Drerup, adding that some studies show it may help people with insomnia while others say it doesn’t influence sleep.

The science around magnesium for sleep has also been inconclusive—some research has shown it’s associated with improved sleep, while other research hasn’t identified a link. (Magnesium may help relieve restless leg syndrome symptoms, which could be helpful for sleep.)

“Magnesium may promote better sleep by relaxing muscles, increasing melatonin, and lowering cortisol, a stress hormone,” said Alissa Rumsey, MS, RD, CDN, CSCS, founder of Alissa Rumsey Nutrition and Wellness. “[But you should] be cautious when using magnesium powder to aid sleep because the evidence is weak [and] the exact mechanisms involved are still unknown.”

Taking too much magnesium may also have some unwanted side effects, like diarrhea and nausea, said Rumsey. But overall, the sleepy girl mocktail is safe to try if you’re curious—but it’s unlikely to be a magic bullet to help you sleep better, added Drerup.

 What To Know About Taking Magnesium To Sleep Better

Other Nutrition-Related Ways to Make Sure You’re Getting High-Quality Sleep

Though research on the sleepy girl mocktail and its ingredients is scant, there are many proven ways to improve sleep quality, some of which are diet-related.

“Eating a large, heavier meal too close to bed may impact sleep, especially if you have acid reflux,” said Rumsey. “Try to finish dinner a couple of hours before you lay down for bed.”

That said, you shouldn’t go to bed hungry. “Having a small snack before bed that includes carbohydrates and a little protein will promote insulin secretion, which might help promote a healthy circadian pattern,” Rumsey added.

It may also help to eat foods rich in calcium and vitamins A, C, D, E, and K to improve sleep. “Examples include nuts and seeds, yogurt, milk, almonds, fruits, and veggies,” said Rumsey.

You should also try to avoid eating greasy foods late at night if you want to hit the hay without issues. “We digest those slower, so a high-fat meal before bedtime can cause difficulty getting to sleep and staying asleep,” said Drerup.

If you’re having trouble sleeping, you should also consider limiting caffeine and screen time later in the day, as both can make it difficult to go to sleep.

“The half-life of caffeine is probably around five hours for most people, so you should try to eliminate caffeine eight to 10 hours before your bedtime,” Drerup said. “But everybody’s different in terms of how they metabolize caffeine, so just be mindful of that.”

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.

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