Sleepy girl cocktail: Is the trending drink safe and will it help you nod off?

If you struggle to sleep, you’ve probably laid there at night wishing for some magic potion to help you drift off.

While that’s a bit of a pipedream, people on TikTok are touting a new drink as a game-changer for better sleep, with one creator saying it had her ‘out like a light’.

Wellness influencer Gracie Norton is among the fans of the ‘sleepy girl’ mocktail, and, in a video that now boasts 1.5 million views, she claimed it helped her have ‘the best night’s sleep ever’.

Similarly, user Calee Shea said the drink ‘has [her] in a chokehold’, with her video explaining how to make it garnering comments like ‘it’s literally so good’ and ‘life saver.’

So what is this concoction that people can’t stop raving about? Is it the sleep panacea it’s claimed to be? And is it even safe?

Let’s start with the basics. The sleepy girl cocktail is made up of three ingredients: pure tart cherry juice, magnesium powder, and a small amount of Olipop soda to top it off.

OUT LIKE A LIGHT mocktail ?‍??? tart cherry juice + magnesium is the perfect combo for a full night of sleep! I had really vivid dreams too! I take magnesium every evening but tend to toss & turn during the night at the end of my luteal phase. thanks for the inspo @caleeshea ?#easyrecipe #mocktails #mocktailrecipe #healthyrecipes #sleep #bettersleep

Olipop sparkling drinks contain prebiotic soluble fibre and are low in sugar compared to traditional options, considered by some as a healthy alternative when you want a hit of fizz. That said, some flavours have caffeine – not ideal before bed – and it’s not easy to get your hands on the brand here in the UK.

Pure tart cherry juice is slightly more readily available, but do double check you’ve got the right product as classic cherry juice and blended or sweetened varieties won’t have the same effect.

Martin Seeley, sleep expert and CEO of MattressNextDay, tells ‘There is some evidence to suggest that consuming pure tart cherry juice may help promote sleepiness and improve sleep quality.

‘Tart cherries are a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle.’

this mocktail has me in a chokehold ? #sleep #wellness #foryou #fyp

There’s also support for magnesium as a sleep staple, as it plays a crucial role in a number of bodily functions, including the production of melatonin and the process of physical relaxation.

‘Magnesium has a calming effect on the nervous system, which can help reduce feelings of anxiety and promote relaxation, making it easier to fall asleep and stay asleep throughout the night,’ explains Martin.

‘In addition to its relaxation-promoting effects, magnesium can also help reduce muscle tension and cramping, which can be a common cause of disrupted sleep.’

@gracie_norton you’re on to something here #sleepy #sleepygirl #sleepbetter #drinksoftiktok #mocktailrecipe

Essentially, it’s not a bad idea to mix up a sleepy girl mocktail of your own – but there are a few things to consider.

‘Be cautious with any drinks that contain caffeine or alcohol, as these can have negative effects on sleep quality,’ says Martin.

‘It’s also important to pay attention to the timing of your sleep-inducing drink. Consuming any beverage, even those without caffeine or alcohol, too close to bedtime can lead to disrupted sleep due to the need to use the bathroom during the night.’

We’d also urge caution about taking magnesium in excess.

Dr Donald Grant from online pharmacy The Independent Pharmacy, previously told that while there’s anecdotal evidence it may be beneficial in small quantities, high doses could pose problems.

‘Some studies indicate that magnesium has a laxative effect when taken in higher doses, making it useful for the relief of constipation,’ he said.

‘I always recommend you consult a pharmacist or doctor before taking magnesium supplements.’

For a snoozy nightcap alternative (in moderation, of course) Martin recommends chamomile, lavender, valerian root, passionflower and the aforementioned tart cherry juice. These ingredients have natural sedative effects, so it may be worth switching up your usual bedtime cuppa if you’re struggling to wind down.

Try to remember, though, that there’s no miracle cure for sleep problems. It takes a consistent focus on living a healthy lifestyle to see meaningful effects.

Once you’ve got your overall sleep hygiene down, then give mixology a go.

Martin’s advice to wind down at night (without having to try sleepy girl mocktail)

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