In the ever-evolving world of social media trends, a simple yet powerful concoction has captured the attention of millions seeking a peaceful night's sleep. Meet the "Sleepy Girl" mocktail, a viral sensation that promises not just refreshment but also the potential for a restful slumber. Let's delve into the origins of this internet sensation, its ingredients, and the potential science behind its sleep-inducing powers.
The Rise of the Sleepy Girl Mocktail
As the new year dawned, many turned to wellness trends to kickstart their journey to a healthier lifestyle. Among these trends, the "Sleepy Girl" mocktail emerged as a popular choice, especially during Dry January when people sought alternatives to alcoholic beverages.
Originating on TikTok in March 2023 by wellness creator Gracie Norton, this three-ingredient drink quickly gained traction, garnering over 1.5 million views and inspiring numerous variations across social media platforms.
"I have been making mocktails for a few years due to the effects alcohol had on my hormones and have always loved winding down with a beverage before bed," Norton, who struggled with sleep due to PCOS told "Good Morning America."
"Seeing people recreate my recipes and incorporate my wellness practices has brought so much joy into my life," Norton said, adding that her goal to share her personal journey with hormone health "has turned into an entire community of women enjoying a plethora of my recipes."
The Ingredients
The simplicity of the "Sleepy Girl" mocktail lies in its minimalistic yet purposeful ingredients:
Tart Cherry Juice: Known for its potential sleep-inducing properties, tart cherry juice is rich in melatonin, the hormone that regulates sleep-wake cycles. Additionally, it contains tryptophan, an amino acid linked to the production of serotonin and melatonin, both crucial for promoting relaxation and sleep.
Magnesium Powder: Magnesium is a mineral that plays a vital role in various bodily functions, including muscle and nerve function, as well as regulating blood sugar levels and blood pressure. Its presence in the mocktail is believed to promote physical and mental relaxation, aiding in the quest for a peaceful night's sleep.
Lemon Lime OLIPOP: This soda, made with plant fiber and prebiotics, adds a refreshing fizz to the mocktail while providing a hint of citrus flavor. Its inclusion in the recipe offers a light and enjoyable twist to the drink.
The Science Behind the Sleepy Girl Mocktail
In small studies of older adults with insomnia, drinking tart cherry juice before bed resulted in longer and more restful sleep.
Nutritionists and health experts have also weighed in on the potential benefits of the "Sleepy Girl" mocktail's key ingredients.
In an interview with "Good Morning America", nutritionist Melissa Pfeister said she initially thought the TikTok trend for a drink would be a mix of vitamin-packed beverages but was surprised to discover it's simply tart cherry juice, magnesium powder, and prebiotic pop or sparkling water.
Pfeister sees the tart cherry juice craze as an example of the benefits of a "superfood." "Cherries, whether sweet or tart, are rich in vitamins, minerals, and antioxidants," she explains. "Tart cherries, in particular, contain natural high levels of melatonin, the 'sleepy hormone' that helps induce sleepiness in our bodies."
She notes that cherries also contain tryptophan, an amino acid used by the body to produce melatonin and serotonin. "Tart cherries are also known for their anti-inflammatory properties, which can reduce stress hormones and promote relaxation," she adds.
The popular drink includes magnesium powder as a key ingredient, which Pfeister says can promote both physical and mental relaxation.
"Be careful to check which magnesium you are using, she suggests. "Magnesium glycinate helps with relaxation whereas magnesium citrate can help you go to the bathroom. So not the one you need when trying to get a restful night of sleep."
According to researchers, about half the U.S. population doesn’t get enough magnesium in their diet.
If you want to try some in your evening mocktail, registered dietitian Devon Peart, RD, MHSc suggests starting with 100 to 200 milligrams (mg) of magnesium. You can also up your intake of magnesium-rich foods like nuts, seeds, legumes and whole grains, according to the Cleveland Clinic.
Peart also warns that magnesium isn't a cure-all.“Magnesium isn’t directly sleep-inducing,” Peart clarifies. “But it can help you relax so you can get into a sleep state. So, indirectly, it could be helpful.”
Pfeister also recommends using unsweetened juice without added sugars and consuming the mocktail 30 minutes to an hour before bed to allow the ingredients to relax the body for sleep.
Research published in the European Journal of Nutrition in 2011 suggests that tart cherry juice might increase melatonin production and calm the nervous system. Melatonin is a hormone that helps regulate the body's internal clock and sleep-wake cycles.
Another study published in the journal Current Sleep Medicine Reports in July 2023 found that tart cherry juice could improve total sleep time and sleep efficiency, although further research is needed to confirm these findings.
“I would put it in the category of ‘it’s worth a try,’ as long as you don’t have any medical conditions that make it risky for you to have tart cherries or magnesium,” Peart advises. “If your options are something like a sleepy girl mocktail versus a medication sleep aid, I’d say it’s OK to try something like this first before turning to medication.”
How to Make the Sleepy Girl Mocktail
Creating your own "Sleepy Girl" mocktail is a breeze. Here's a simple recipe to try at home:
Ingredients:
- 1/2 cup pure tart cherry juice
- 1 tablespoon of magnesium powder
- A splash of Lemon Lime OLIPOP prebiotic soda
Instructions:
- In a glass, combine the tart cherry juice and magnesium powder.
- Stir the mixture until the magnesium powder is fully dissolved.
- Add a splash of Lemon Lime OLIPOP prebiotic soda for a refreshing fizz.
- Stir gently to combine all ingredients.
- Enjoy your "Sleepy Girl" mocktail 30 minutes to an hour before bedtime to allow the ingredients to work their magic and prepare you for a restful night's sleep.
As the "Sleepy Girl" mocktail continues to captivate audiences worldwide, its simple yet potent blend of tart cherry juice, magnesium powder, and Lemon Lime OLIPOP offers a refreshing and potentially sleep-enhancing experience. Whether you're winding down after a long day or seeking a natural remedy for occasional sleeplessness, this viral sensation might just be the sip you need to drift off into dreamland. So, why not give it a try and see if the "Sleepy Girl" mocktail lives up to its well-deserved reputation as a soothing bedtime beverage?
