Sleepy Girl Mocktail Recipe

Sleepy Girl Mocktail Recipe

3 Ingredient Sleepy Girl Mocktail Recipe 

The sleepy girl mocktail took the internet by storm in 2023, but the science behind it is timeless. Known for promoting relaxation, this mocktail combines tart cherry juice and magnesium powder to help you unwind before bedtime. All you need to make it is three ingredients: Magnesium powder, tart cherry juice, and sparkling water. 

Does the Sleepy Girl Mocktail Actually Work? 

Yes, science says the sleepy girl mocktail can help you with your sleep. While it isn’t as potent as a melatonin gummy, this concoction contains minerals and nutrients that can help relax your body. Think of it as a nutritious glass of wine that replenishes your electrolytes, rather than depleting them.  

The Science Behind the Ingredients of the Sleepy Girl Mocktail 

Unlike melatonin supplements that make you immediately drowsy upon taking them, the Sleepy Girl Mocktail is safe to sip at any time of the day.  

Magnesium is an essential mineral that can improve the quality of your sleep, relax your muscles, and support your nervous system. Tart cherry juice has small amounts of naturally occurring melatonin and tryptophan, two hormones that are responsible for regulating sleep. (1) However, the amount of melatonin in this recipe’s serving of tart cherry juice is negligible and won’t make you immediately drowsy upon drinking it.   

Magnesium Powder 

Magnesium powder is a powdered form of magnesium that you mix into liquid to consume. Why is it one of the key components of this sleepy drink? Magnesium is known for its role in muscle and nerve function. It also supports sleep quality and relaxation, making it a crucial ingredient in this recipe.  

While there are plenty of magnesium powders available on the market, not all are created equal. Some forms of magnesium have better absorption rates than others, and some are full of artificial flavors and sweeteners. 

Magnesium Citrate 

Magnesium citrate is a great form of magnesium with higher bioavailability. This form of magnesium is bound to citric acid, an acid found in citrus fruits that gives them their characteristic sour flavor. Magnesium citrate is easily dissolved in water and in the digestive tract, making it the ideal form for replenishing low magnesium levels. (2) NatureWise Magnesium Powder is made with absorption-friendly magnesium citrate, plus it’s strawberry-lemonade flavored, which is a great complement to the cherry juice in this recipe.  

Magnesium Oxide 

Magnesium oxide is the most common form of magnesium available on the market. Magnesium oxide has a poor absorption rate when compared to other types of magnesium. (2) This form of magnesium is particularly beneficial for digestion, but it can also help support your body’s magnesium levels.  

Tart Cherry Juice 

Tart cherry juice has been used as a natural sleep aid for a long time. In fact, tart cherries have a small amount of naturally occurring melatonin and tryptophan, which help regulate our body’s ability to fall asleep. Furthermore, researchers who studied the effects of tart cherry juice on sleep found that it went beyond these hormones.  

Tart cherry juice contains around 0.2% procyanidins, which are beneficial plant compounds with antioxidant properties. These procyanidins were shown to help slow down the degradation of tryptophan, which helped subjects fall asleep faster. (1) 

NOTE: Make sure you use tart cherry juice instead of normal cherry juice or black cherry juice. Tart cherry juice is more tart, hence the name. It’s a great balance to a sweeter magnesium powder.  

Sparkling Water 

Bubbles make every drink more fun. Sparkling water or mineral water is a great way to dilute the tartness and sweetness of the cherry magnesium elixir, while adding a touch of effervescence. A version of this viral sleepy girl mocktail uses lime-flavored prebiotic soda for an extra punch of flavor, but that’s optional. Anything fizzy unsweetened drink works fine. 

The Ingredients

  • Magnesium powder: Make sure you’re using a magnesium citrate powder for better absorption. Magnesium malate and magnesium biglycinate are also absorption-friendly forms of magnesium. 
  • Tart cherry juice: Unsweetened tart cherry juice is richer in anthocyanins than black cherry juice, making it the best option for this mocktail. 
  • Sparkling water: Any fizzy water transforms this drink into a fun sparkling beverage. 


  • Prebiotic Soda: There are popular versions of this mocktail that use prebiotic sodas like Olipop and Poppi, which come in different flavors. We found these options too sweet on top of the juice base. 
  • Lime wedge: Add a wedge of lime for a bright garnish with a sour punch. 



  1. First, get a scoop of NatureWise Magnesium Powder and mix it with 2 oz of cherry juice. Feel free to add a splash of room-temperature water for easier mixing.  
  2. Use a whisk or frother to completely dissolve the magnesium powder into the liquid.  
  3. Add ice. 
  4. Top it off with soda water and enjoy! 


Is the Sleepy Girl Mocktail Safe for Pregnant Women? 

While the Sleepy Girl Mocktail does not contain any alcohol, you should consult with your healthcare provider if you’re pregnant. Research shows that dietary magnesium supplements are beneficial for pregnant women in safe doses. This mocktail recipe contains around 325 mg of magnesium citrate from NatureWise Magnesium Powder, which is considered safe for women according to the National Institutes of Health (NIH) per Mount Sinai. 

Tart cherry juice is also generally safe in moderation but can affect those with medical conditions like diabetes or kidney problems, per Mary Sabat MS, RDN, LD via MD Linx. 

Always consult with a healthcare professional before taking a supplement. 

Can You Drink the Sleepy Girl Mocktail During the Day? 

The Sleepy Girl Mocktail is safe to drink during the day. Magnesium is not a direct sleep aid supplement in the same way that melatonin supplements are, so it can be taken at any time of the day. 

Tart cherry juice has small amounts of naturally occurred melatonin, but the amount is too negligible to make you drowsy upon drinking it.  

Can I make it with black cherry juice? 

Our advice is that you stick to the original tart cherry juice for this recipe. Tart cherry juice is sour and has more anthocyanins than black cherry juice, per Healthline. Black cherry juice is sweeter and has less anthocyanins, which means it’ll be less effective for the sleepy time drink.  


  1. Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms American journal of therapeutics, 25(2), e194–e201.  
  2. Lindberg, J. S., Zobitz, M. M., Poindexter, J. R., & Pak, C. Y. (1990). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1), 48–55.   

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