Can You Sip Your Way to Better Sleep?

If you’re looking to add a “sleepy mocktail” to your evening sleep ritual, you’re in luck! 

By Joe Castignani

For many of us, a restful night of sleep can feel like a luxury. This might explain why the TikTok tip for better sleep, the “sleepy girl mocktail,” went viral. The famous drink consists of magnesium glycinate powder, tart cherry juice, and soda water. Frankly, it sounds delicious!

Does this beverage really work?

Although the “sleepy girl mocktail” could be a good non-alcoholic alternative to a nightcap, the science behind it has yet to conclusively prove its benefit for sleep. Many believe the melatonin-inducing effects of tart cherry combined with the calming effects of magnesium glycinate create the perfect nightcap.

At the very least, establishing an evening wind-down that includes a relaxing beverage with other helpful sleep hygiene practices such mindfulness, limiting screen time, and establishing a comfortable sleep environment could be beneficial.

So, if you’re looking to add a “sleepy mocktail” to your evening sleep ritual, you’re in luck! The Sleep Foundation suggests one of these mocktails, and there’s something for everyone.

Check out these recipes!

Dreamy Chamomile Bliss

Chamomile tea has been used for years to help with sleep, thanks to apigenin, a compound with mild sedative effects.

  • Add one bag of chamomile tea to ¾ cup of cold water and let sit in the refrigerator for at least three hours or overnight.
  • Once brewed, pour into a cocktail shaker or jar with a lid.
  • Add a spoonful of honey to taste and a squeeze of lemon juice.
  • Shake well and pour into a glass filled with ice.
  • Top it off with sparkling water and gently stir.
  • Garnish with a dried chamomile flower.

Lavender Lullaby

Lavender is known for its calming effects, often used to reduce anxiety and restlessness.

  • Mix one tablespoon of lavender syrup with one tablespoon of lemon juice in a glass.
  • Fill half of your glass with ice cubes.
  • Pour in 1/2 cup sparkling water.
  • Add a sprig of lavender for garnish.

Golden Milk

A blend of milk and sleep-enhancing ingredients, golden milk can help induce sleepiness and promote relaxation.

  • Combine 2 cups of milk (dairy or dairy-free) with 1 teaspoon ground turmeric and ¼ teaspoon ground cinnamon in a saucepan.
  • Add a pinch of black pepper.
  • Stir in 1 tablespoon maple syrup or honey.
  • Bring to a simmer for ten minutes.
  • Pour into a cup and enjoy.

Soothing Citrus Serenade

Vitamin C can boost deep sleep, essential for memory consolidation and recall.

  • Rub 3-4 mint leaves in your hands and place them in a cocktail shaker.
  • Add ⅓ cup of orange juice, 2 tablespoons of lemon juice, 1 teaspoon of apple cider vinegar, and 2 tablespoons of (optional) simple syrup to the shaker.
  • Add a handful of ice cubes and shake until combined.
  • Pour into an ice-filled glass and top with 1/2 cup of ginger ale.
  • Garnish with orange slices and mint.

Banana Tea

Bananas are loaded with magnesium and potassium, which can promote relaxation.

  • Thoroughly wash an unpeeled organic banana.
  • Cut the ends off the banana, and then cut it in half, keeping the fruit in the peel.
  • Boil the banana pieces in 3 cups of water for three to five minutes or until the banana begins to turn brown.
  • Strain out the banana pieces and pour the banana-infused water into a mug.

Tart Cherry Twilight

A twist on the viral “sleepy girl mocktail,” without the soda water.

  • Stir 2 tablespoons of hot water and 1 tablespoon of honey together in a cocktail shaker until the honey dissolves.
  • Add 6 fresh sage leaves and muddle until the leaves are slightly bruised.
  • Add 1/2 cup of pure tart cherry juice and 1 tablespoon of fresh lime juice.
  • Fill the shaker with ice; cover and shake until chilled.
  • Strain into 2 ice-filled glasses.
  • Top with 3/4 cup of sparkling water.
  • Garnish with sage leaves and/or lime wedges.

A small caveat

While you may want to try these mocktails to see if they will help you sleep better, remember that drinking fluids just before bedtime could mean waking up more often throughout the night to use the bathroom. We recommend sipping on these drinks a few hours before bed, rather than right before.

What we have learned

Although scientific evidence remains inconclusive regarding the efficacy of a “sleepy mocktail,” adding a soothing beverage to a solid sleep routine may prove beneficial for people seeking a restful night’s sleep. Give it a try!

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Dream big, work hard, sleep ambitiously,

Joe Castignani