Does the Sleepy Girl Mocktail work? A dietitian answers

Finally, as a dietitian, the sleepy girl mocktail is a nutrition trend I can get behind because it is evidence-based. 

Every week, a new nutrition trend takes over social media. Most of the time, they lack evidence and have the potential to cause confusion and fear around food. On the other hand, the sleepy girl mocktail has evidence to back up its claims and is an excellent addition to your sleep routine. 

This article will review each ingredient’s evidence, when you should drink it, and what else you could add to your routine to help you sleep better. 

Let me introduce myself. I’m Jenn, a performance and wellness registered and licensed dietitian nutritionist based in the Twin Cities, Minnesota. I help active individuals and athletes fuel confidently by using a functional, individual-focused approach to fueling and performance that is purpose-driven and non-restrictive.

Let’s dive in!

What is the Sleepy Girl Mocktail?

The sleepy girl mocktail is a prebiotic soda or sparkling water drink, ½-1 cup tart cherry juice or 30 mL of concentrate, and 200-400 mg of magnesium. 

TikTok videos featuring this concoction claim that the drink helps them get to sleep and improves their sleep quality.

But what does the evidence suggest?

The Evidence Behind Sleepy Girl Mocktail Ingredients

Let’s break down each ingredient to see if there is evidence that supports the claims of better sleep: 

 Prebiotic Soda or Sparkling Water

Some people use sparkling water or prebiotic sodas such as Poppi or Olipop to serve as the base.

Neither sparkling water nor prebiotic sodas have functional properties for sleep. However, prebiotic soda does have functional properties such as prebiotic fiber.

I have an entire review comparing Poppi and Olipop so that you can choose which is best for you. 

If you have a history of heartburn or bloating due to carbonated beverages, sparkling water, and prebiotic sodas could exacerbate these issues. Especially when drinking close to bedtime and then laying flat to sleep.

If carbonated drinks cause gastrointestinal issues, try flavored water, kombucha, lemonade, or something similar.  

Tart Cherry Juice

With a wealth of research supporting its effectiveness, tart cherry juice is one of my top recommendations for clients who want to enhance their sleep quality and support exercise recovery. 

Tart cherries are rich in melatonin and phenolic compounds, which have antioxidant and anti-inflammatory properties. 

A study found that consuming 60 mL of tart cherry concentrate significantly increases circulating melatonin levels, sleep efficiency, and time asleep, reducing daytime sleepiness.

Tart cherries also contain some tryptophan, which the body uses in the pathway to produce melatonin and serotonin.

If you want the best tart cherry juice, I have a complete review of my top picks.


Magnesium is the latest supplement to gain popularity in the wellness industry. For a good reason: magnesium plays a vital role in protein synthesis, energy production, bone health, muscle and nerve function, blood glucose control, nutrient transport, and blood pressure regulation.  

According to the 2017-2020 NHANES survey, 49% of Americans eat less than the estimated average requirement (EAR). 

The research on sleep benefits from magnesium could be better. Little to no research explores the association between magnesium and sleep health. 

We know that magnesium is essential for the enzymes that are responsible for the synthesis of neurotransmitters. One of the critical roles of magnesium concerning sleep is blocking the NMDA receptor, a known agonist to the GABA receptor. NMDA can negatively affect sleep quality, whereas GABA may positively impact it. 

There is currently very little research on the relationship between magnesium and sleep. However, it is common for people to need more magnesium in their diet. Adding magnesium to your drink is probably safe, but if you use magnesium citrate, be aware that it may have a laxative effect. So, if you take magnesium citrate, staying close to a bathroom is a good idea.

I recommend magnesium glycinate, specifically Thorne’s Magnesium Biglycinate, which is third-party tested and NSF-certified for sport. 

Other Considerations for Better Sleep

Here are other considerations to improve your sleep quality:

  • Limit caffeine consumption in the afternoon
  • Eat a protein-rich balanced snack before bed to stabilize blood sugar levels and promote muscle repair and growth.
  • Avoid electronics an hour before bed
  • Get outside in the morning to help regulate your body’s internal clock
  • Reduce stress
  • Get some form of movement daily

Final Thoughts on the Sleepy Girl Mocktail

I always recommend creating a sleep routine to help, and the Sleepy Girl Mocktail is an excellent addition to a sleep routine.

Drink the Sleepy Girl Mocktain 1-2 hours before bed to help you fall asleep sooner and wake up refreshed.

Will you give it a go? Let me know if you have any questions, or schedule a free 15-minute discovery call today to help reach your performance and wellness goals! 

Registered Dietitian Nutritionist | Website

Jenn Schmidt is a licensed and board-certified Registered Dietitian Nutritionist based in Minnesota. Her specialty is in performance nutrition and wellness, which focuses on helping individuals fuel, think, and move towards their best selves without compromising their relationship with food. Jenn is passionate about all things food-related and enjoys making complex science easy to understand for her clients and readers.

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