The "Sleepy Girl Mocktail" has emerged as a social media sensation, captivating night owls and sleep enthusiasts alike. This non-alcoholic beverage, which combines sparkling water or other bases with calming ingredients such as herbal teas, adaptogens, and/or magnesium promises to lull its drinkers into a state of relaxation and enhance their sleep quality.

But is this viral sensation a game changer for a good night’s sleep, or just another fleeting trend?

To help sort fact from fiction, Flavor & Fettle’s in-house nutritionist and dietician, Karen Zinka, is here to help. With her expertise and practical perspective, she’ll explore the claims, explain the science, and offer tips on how (or if) to incorporate this trend into your lifestyle. Read her thoughts on the trend below.

What is the Sleepy Girl Mocktail?

The Sleepy Girl Mocktail started as a TikTok sensation, gaining traction when content creators shared recipes and personal experiences about its sleep-inducing effects. 

One of the most popular iterations includes a sparkling water base, a splash of magnesium-rich drink mixes like CALM or Moon Juice’s Magnesi-Om, and tart cherry juice. Some variations also incorporate natural sweeteners or a slice of lemon for flavor. 

With simple and customizable ingredients, the mocktail is perfect for all audiences - especially those looking to wrap up the evening with a fun, fizzy drink while also practicing self-care. 

Proposed Benefits of the Sleepy Girl Mocktail

The ingredients used in the Sleepy Girl Mocktail are touted for their ability to promote relaxation and better sleep. Here’s a closer look at the claims behind its key components:

• Magnesium is a mineral crucial for various bodily functions, including nerve function and muscle relaxation. Research suggests that magnesium supplementation may improve sleep quality, particularly for individuals experiencing insomnia. Its calming effects are linked to its ability to regulate neurotransmitters like GABA, which promote relaxation.
• Tart Cherry Juice is also often used for its potential sleep-enhancing benefits. Containing naturally occurring melatonin, a hormone that regulates sleep-wake cycles, and tryptophan, an amino acid that supports serotonin production, this beverage may increase sleep quality and duration. 
• Adaptogens like ashwagandha and reishi mushroom are believed to help the body manage stress and restore balance. While research on adaptogens is still emerging, ashwagandha has shown promise in reducing cortisol levels, which could indirectly support better sleep.
• Sparkling Water is added more for aesthetics and hydration than any functional benefit, but the carbonation may create a soothing, celebratory experience that enhances the ritual aspect of preparing the drink.

Trend or Truth?

While the Sleepy Girl Mocktail certainly has its merits, it’s important to separate the hype from the science.

For some, the mocktail may serve as a placebo or a comforting nighttime ritual, which can be just as effective in signaling the body to wind down. For others, deeper sleep issues may require addressing underlying causes like lifestyle habits, medical conditions, or environmental factors.

Should You Try It?

The Sleepy Girl Mocktail is an intriguing blend of ingredients and social media hype. If you struggle with winding down at night, incorporating this drink into your routine may be a low-risk, potentially beneficial experiment. However, it’s essential to maintain realistic expectations, this mocktail is not a cure-all for chronic sleep issues.

To maximize its potential, pair the mocktail with other sleep-friendly habits such as reducing screen time before bed, maintaining a consistent sleep schedule, and creating a calm, dark bedroom environment.

The Sleepy Girl Mocktail is more than just a passing trend; it reflects a broader movement toward prioritizing mental health and sleep in self-care, wellness routines. While it may not replace clinical interventions for sleep disorders, its focus on natural, gentle ingredients offers a promising, accessible way to enhance relaxation. Whether you're a believer in its benefits or simply intrigued by its aesthetic, this mocktail is a reminder that sometimes, the simplest rituals can have the most profound effects.