Does The Sleepy Girl Mocktail Work?

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On the JJ Barnes Blog, I check out the new TikTok trend for the Sleepy Girl Mocktail, and ask whether it really does work to improve sleep?

Sleepy Girl Mocktail

Scrolling through TikTok, have you come across the mysterious “Sleepy Girl Mocktail”? This concoction, boasting a magical combination of tart cherry juice, magnesium powder, and probiotic soda, has taken the platform by storm, with users claiming it sends them off to dreamland faster and sounder than ever before. But is this a sleep-inducing miracle or just another fad?

Intrigued by the claims and fueled by a desire for a good night’s rest, I decided to investigate this trend. Stay tuned to see if this viral beverage truly lives up to the hype, and discover whether it can truly unlock the gateway to a restful night’s sleep.

The recipe first rose to fame back in March 2023, when content creator Gracie Norton posted a TikTok claiming that the drink is a ‘match made in heaven for good sleep.’ Online interest in the functional mocktail is still high today, according to Google Trends, with searches for ‘sleepy girl mocktail’ increasing by 517%.  

Beauty and wellness marketplace Fresha sent over their research into the health benefits and drawbacks of the sleepy girl mocktail and has recommended six alternative ways to improve sleep. 

How To Make The Sleepy Girl Mocktail

It’s no secret that the sleepy girl mocktail is delicious. The drink has three key ingredients, creating a combination of flavours that are a treat for any time of the day or night: 

Tart Cherry Juice

Start with around 120ml of pure tart cherry juice. According to medicine specialist Dr. Raj Dasgupta at Huntington Health in Pasadena, California, the juice contains melatonin, a natural compound that can improve sleep by relaxing muscles and relieving anxiety.   

Chronic inflammation has been linked to sleep disturbances. Tart cherry juice boasts anti-inflammatory properties, which some theorize might contribute to improved sleep by reducing inflammation in the body.

Tart cherry juice can be enjoyed on its own, diluted with water, or incorporated into smoothies or other beverages. However, remember to choose unsweetened varieties and consume them in moderation, as they can be high in sugar.

Magnesium Powder

Next, add a tablespoon of magnesium powder. Magnesium plays a part in regulating the production of melatonin, the hormone responsible for sleep-wake cycles. By supporting melatonin production, magnesium may contribute to falling asleep faster and experiencing deeper sleep. The sleepy girl mocktail tastes even better with flavoured magnesium.   

Magnesium is known for its role in muscle relaxation and nervous system function. Studies suggest adequate magnesium levels can help reduce stress and anxiety, promoting a calmer state conducive to sleep.

Magnesium powder can be incorporated into your routine in various ways, beyond the Sleepy Girl Mocktail. Consider taking it as a supplement or incorporating magnesium-rich foods like leafy greens, nuts, seeds, and dark chocolate into your diet.

Probiotic Carbonated Drink

The third and final ingredient is a probiotic carbonated drink. The gut microbiome, composed of trillions of bacteria, is increasingly recognized for its influence on health, including sleep. Probiotics are live bacteria believed to benefit gut health.

Proponents of probiotic soda in the Sleepy Girl Mocktail suggest a healthy gut microbiome might contribute to better sleep, though research in this specific area is limited.

Probiotic soda adds a bubbly element to the mocktail, offering a refreshing alternative to plain water or seltzer. This may be more appealing for individuals who find water bland.

Debunking The Sleepy Girl Mocktail Myth 

There’s a reason why the sleepy girl mocktail tastes so delicious: sugar. In the 120ml of tart cherry juice that goes into the drink, there are around 16.4 grams of sugar. This weight is equivalent to four teaspoons, which can increase blood sugar levels and bring on a restless night’s sleep when consumed before bed.  

Secondly, using the correct magnesium supplement in a sleepy girl mocktail is essential. Studies have proven that magnesium citrate can upset the stomach. However, magnesium glycinate is easier for the stomach to absorb, so it is the ideal supplement for a sleepy girl mocktail.   

But what about the probiotic? There’s no question that probiotics will help gut health, but drinking a carbonated beverage before bed can cause bloating and increase the chances of heartburn, according to research by Dr. Berookim at the Gastroenterology Institute of Southern California.   

Alternative Ways To improve Sleep

1. Sleep hygiene: According to research, a consistent bedtime routine improves sleep quality as the repetitive activities inform the brain when it is time to rest. A typical routine should occur thirty minutes before bed, including activities such as reading, bathing or listening to ambient noise.   

2. Get out of bed: If a peaceful night’s sleep seems out of reach, standing up and moving around rather than lying awake in bed is best. Drowsiness should kick in within about thirty minutes, and sleep will eventually seem possible.   

3. Lavender: Studies have shown that lavender is an anxiolytic, otherwise known as an anxiety reliever. The scent can promote calmness and increase sleep quality, whether it’s lavender pillow spray or oil.   

4. Chamomile tea: Chamomile contains apigenin, an antioxidant that communicates with the brain’s receptors to promote sleepiness, which makes a cup of steaming chamomile tea perfect for bedtime.   

5. Put down the phone: Technology – whether a phone, tablet or laptop – emits blue light that stops the body from producing melatonin. In other words, looking at a screen before bed can worsen sleep quality, so it’s best to stop scrolling come nighttime.  

6. Enjoy the sunshine: Rich in vitamin D, making the most of sunlight during the day helps regulate the body’s circadian rhythm and distinguish waking from sleeping hours. Then, when it’s time to rest and reset, falling asleep should be as simple.

Better Sleep

The sleepy girl mocktail is a fun trend filled with flavour, but the question remains whether the drink can improve sleep quality. Despite the ingredients promoting melatonin, this drink may not be effective for everybody, with possible side effects including elevated blood sugar rates and heartburn. So, instead of solely relying on the sleepy girl mocktail to cure insomnia, it’s best also to explore other methods, such as establishing a bedtime routine, to get the best night’s sleep possible.

-A spokesperson from Fresha

Sources 

1. The sleepy girl mocktail recipe https://www.tiktok.com/@gracie_norton/video/7215025334532574506  

2. Google Trends data https://trends.google.com/trends/explore?date=now%207-d&q=sleepy%20girl%20mocktail&hl=en-GB