Social media influencers enjoy bragging about their “life-changing” methods, strategies, and hacks, don’t they?

However, all too frequently, it’s dubious pseudo-science that gains popularity (sorry, but massaging banana peels on your face won’t prevent wrinkles). Occasionally, though, their advice is supported by some scientific evidence. And theoretically, they might be effective.

This is the situation with the so-called “sleepy girl mocktail” that has been circulating on the internet. Advocates claim that a bubbly mixer, such as sparkling water or prebiotic soda, acidic cherry juice, and magnesium powder are “a match made in heaven for good sleep.”

Furthermore, it might be helpful.

According to registered dietitian Devon Peart, RD, MHSc, “there is solid science to support the idea that a drink like this could help you relax and possibly fall asleep faster.” However, it’s neither a foolproof remedy for restless nights or a cure for insomnia.

It’s also important to note that the influencers who first shared the sleepy girl mocktail on social media—who identify as the mocktail’s namesake—inspired the name of the drink. Regardless of the sex or gender you were assigned at birth, the mocktail will function in the same way.

What is the sleepy girl mocktail, and is it something you should incorporate into your nightly ritual? Peart clarifies.

A sleepy girl mocktail can be made with the following basic recipe:

1/2 cup pure tart cherry juice.
1 tablespoon of magnesium powder.
A bit of fizzy drink to cut it, like a prebiotic soda or sparkling water.
Simply stir, sip and sleep tight (or so the story goes).

The key ingredients in sleepy girl mocktail recipes are tart cherry juice and magnesium powder, though the proportions and bubbly ingredients can change slightly. Additionally, a little amount of study has indicated that both of these substances can aid in relaxing and sleep promotion.

Cherries are full of vitamins, minerals, antioxidants, and anti-inflammatory qualities. You’ll find them in pies and other baked foods. You’ll munch on sweet cherries more often than tart ones.

However, tart cherries—also known as Montmorency cherries—have a reputation for improving sleep because they include a few extra nutrients:

1. High innate levels of melatonin, sometimes known as the “sleepy hormone.”
2. Tryptophan, an amino acid that is necessary for the synthesis of melatonin and serotonin. (This is also the reason you may connect drowsiness with your turkey feast.)

Longer and more peaceful sleep was the outcome of consuming tart cherry juice before bed for older persons suffering from insomnia in small investigations.

Moreover, according to Peart, sour cherry juice may have anti-inflammatory properties in addition to the melatonin and tryptophan that would seem to be the primary causes of improved sleep.

She explains, “There is probably some benefit to tart cherry juice’s melatonin content, but some small studies suggest the main benefit is the anti-inflammatory properties of tart cherries.” “Foods that reduce inflammation, such as tart cherries, can help reduce stress hormones and improve our ability to unwind and fall asleep.”

Although fresh tart cherries can be difficult to get, popping a few before bed may also help you relax and get some ZZZs. On the other hand, tart cherry juice is probably easier to find at your neighborhood food store. Peart advises selecting unsweetened juice (i.e., without added sugars).

Magnesium powder is the other important element in the sleepy girl mocktail.

Your body uses magnesium for hundreds of distinct reactions. It serves a variety of purposes, according to Peart. It’s a widely used supplement that’s fairly common. And among its advantages is that it can encourage calmness and physical and mental relaxation, which may help some people use magnesium as a sleep aid.

There are a variety of magnesium supplement types available, and online recipes for slumbering girl mocktails may not necessarily specify which kind to use.

Peart advises starting with magnesium glycinate as a means of encouraging calm. Some, like magnesium citrate, are more likely to cause constipation, which can interfere with your attempts to get enough sleep.

Approximately 50% of Americans, according to researchers, don’t consume enough magnesium in their diets.

Peart advises beginning with 100 to 200 milligrams (mg) of magnesium if you would want to try some in your nightly drink. Increase your consumption of foods high in magnesium, such as whole grains, legumes, nuts, and seeds.

But keep in mind that while magnesium may function as a natural muscle relaxant and aid in sleep, it is not a panacea.

Peart adds, “Magnesium doesn’t directly induce sleep.” However, it can aid in relaxation so that you can go asleep. Indirectly, therefore, it might be beneficial.

A chic sleepy girl mocktail made with tart cherry juice and magnesium powder can aid in improving sleep quality. It’s not a miracle cure, though.

“If you don’t have any health issues that would make consuming tart cherries or magnesium dangerous for you, I would say it’s worth a try,” suggests Peart. “I would say it’s okay to try something like this first before turning to medication if your options are something like a sleepy girl mocktail versus a medication sleep aid.”

Try the mocktail, she advises, approximately an hour before going to bed. It will have more time to pass through your system as a result.

However, think of the sleepy girl mocktail as an additional way to assist your body in getting ready for bed. It must be used in conjunction with other sleep-inducing practices to be helpful, such as shutting off gadgets an hour before bed, doing relaxing activities just before bed, and maintaining regular sleep and wake schedules.

According to Peart, “its role in the ritual of getting your body ready for sleep — what we call sleep hygiene — may be even more powerful than the ingredients themselves.” “Therefore, it’s more likely to work if you include a sleepy girl mocktail in a sleep promotion routine.”

Getting enough sleep is essential for maintaining good physical and mental health. Thus, it’s critical to figure out how to guarantee that you’re getting the sleep you require. If you wish to try incorporating the sleepy girl mocktail into your nighttime routine, discuss any ongoing medical issues or prescription drugs that might not work well with tart cherry juice or magnesium powder with your doctor.