Imagine a bedtime drink that promises to enhance your sleep quality - that's the claim of the "sleepy girl mocktail," a beverage recently trending on social media.

The recipe involves mixing tart cherry juice with magnesium powder and a splash of prebiotic soda for what some claim to be the key to a restful night's sleep.

Influencers on TikTok and instagram are calling the concoction a "match made in heaven for good sleep," sparking interest among those seeking solutions for better sleep. Sleep is vital for physical and mental health, and many women in (peri) menopause grapple with sleep-related challenges.

Sleepy Girl Mocktail Recipe

• ½ cup of tart cherry juice (either juice or concentrate mixed with water)
• 1 tablespoon of magnesium powder (glycinate or citrate)
• Splash of prebiotic soda or soda water

(Source: Cleveland Clinic)

Note: Speak with your doctor before starting any new supplement.

The first ingredient, tart cherry juice, is associated with various health benefits, including reducing muscle soreness, aiding symptoms of gout, and strengthening the immune system. Research suggests that tart cherry juice, rich in melatonin and tryptophan, may improve sleep by increasing melatonin concentration in the blood.

The second ingredient, magnesium, plays a role in over 300 bodily processes, including nerve function and blood sugar regulation. While some studies hint at the potential of magnesium supplements in improving sleep, the evidence remains somewhat weak and largely associative.

The third ingredient, prebiotic soda, adds a dash of flavor, though its impact on sleep is uncertain. Experts suggest caution before trying the sleepy girl mocktail, considering factors such as the sugar content in commercial tart cherry juices, potential interactions with medications, and the risk of exacerbating nighttime urination issues in older individuals.

Despite the buzz around trendy concoctions like the sleepy girl mocktail, experts emphasize sticking to established sleep hygiene practices. Maintaining a Mediterranean, plant-based diet, avoiding large meals and spicy foods before bedtime, regular exercise, exposure to morning light, and minimizing electronic device use before sleep remain key recommendations for achieving restful sleep. 

An evening ritual can be calming for people and induce good sleep, so if the sleepy girl mocktail — or a cup of chamomile tea  — helps you wind down and relieves stress as part of your bedtime routine, it could be worth a try.

As always, it’s important to consult with a healthcare professional before incorporating such supplements into your routine.