The Times Australia
The Times World News

.
The Times Real Estate

.

Turns out the viral ‘Sleepy Girl Mocktail’ is backed by science. Should you try it?

  • Written by Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia
Turns out the viral ‘Sleepy Girl Mocktail’ is backed by science. Should you try it?

Many of us wish we could get a better night’s sleep. Wouldn’t it be great if it was as easy as a mocktail before bed?

That’s what the latest viral trend might have us believe. The “Sleepy Girl Mocktail” is a mix of tart cherry juice, powdered magnesium supplement and soda water. TikTok videos featuring the concoction have garnered hundreds of thousands of views. But, what does the science say? Do these ingredients actually help us sleep?

Read more: How apps and influencers are changing the way we sleep, for better or for worse[1]

Tart cherry juice

There is research[2] to show including tart cherry juice in your diet improves overall sleep. Clinical trials[3] show tart cherry juice increases sleep quality and quantity, as well as a lessening insomnia symptoms (compared to a placebo). This could be due to the presence of melatonin[4], a sleep-promoting hormone, in cherries.

Tart cherry varieties such as Jerte Valley or Montmorency have the highest concentration of melatonin (approximately 0.135 micrograms of melatonin per 100g of cherry juice[5]). Over the counter melatonin supplements can range from 0.5 milligram to over 100 milligrams, with research suggesting those beginning to take melatonin start with a dose of 0.5–2 milligrams to see an improvement in sleep[6].

Melatonin naturally occurs in our bodies. Our body clock promotes the release of melatonin in the evening to help us sleep, specifically in the two hours before our natural bedtime.

If we want to increase our melatonin intake with external sources, such as cherries, then we should be timing our intake with our natural increase in melatonin. Supplementing melatonin too close to bed[7] will mean we may not get the sleep-promoting benefits in time to get off to sleep easily. Taking melatonin too late may even harm our long-term sleep health by sending the message to our body clock to delay the release of melatonin until later in the evening.

Magnesium – but how much?

Magnesium also works to promote melatonin, and magnesium supplements have been shown to improve sleep outcomes[8].

However, results vary depending on the amount of magnesium people take. And we don’t yet have the answers on the best dose of magnesium for sleep benefits[9].

We do know magnesium plays a vital role in energy production and bone development, making it an important daily nutrient for our diets[10]. Foods rich in magnesium[11] include wheat cereal or bread, almonds, cashews, pumpkin seeds, spinach, artichokes, green beans, soy milk and dark chocolate.

Bubbly water

Soda water serves as the base of the drink, rather than a pathway to better sleep. And bubbly water may make the mix more palatable[12]. It is important to keep in mind that drinking fluids close to bedtime can be disruptive to our sleep as it might lead to waking during the night to urinate.

Healthy sleep recommendations include avoiding water intake in the two hours before bed[13]. Having carbonated beverages too close to bed can also trigger digestive symptoms such as bloating, gassiness and reflux during the night[14].

Read more: Don’t like drinking plain water? 10 healthy ideas for staying hydrated this summer[15]

Bottoms up?

Overall, there is evidence to support trying out the Sleepy Girl Mocktail to see if it improves sleep, however there are some key things to remember:

  • timing: to get the benefits of this drink, avoid having it too close to bed. Aim to have it two hours before your usual bedtime and avoid fluids after this time

  • consistency: no drink is going to be an immediate cure for poor sleep. However, this recipe could help promote sleep if used strategically (at the right time) and consistently as part of a balanced diet. It may also introduce a calming evening routine that helps your brain relax and signals it’s time for bed

  • maximum magnesium: be mindful of the amount of magnesium you are consuming. While there are many health benefits to magnesium, the recommended daily maximum amounts are 420mg for adult males and 320mg for adult females. Exceeding the maximum can lead to low blood pressure, respiratory distress, stomach problems, muscle weakness and mood problems

  • sugar: in some of the TikTok recipes sugar (as flavoured sodas, syrups or lollies) is added to the drink. While this may help hide the taste of the tart cherry juice, the consumption of sugar too close to bed may make it more difficult to get to sleep[16]. And sugar in the evening raises blood sugar levels at a time when our body is not primed to be processing sugar. Long term, this can increase our risk of diabetes[17]

  • sleep environment: follow good sleep hygiene practices including keeping a consistent bedtime and wake time, a wind-down routine before bed, avoiding electronic device use like phones or laptops in bed, and avoiding bright light in the evening. Bright light works to suppress our melatonin levels in the evening and make us more alert.

Read more: Nope, coffee won't give you extra energy. It'll just borrow a bit that you'll pay for later[18]

What about other drinks?

Other common evening beverages include herbal tisanes or teas, hot chocolate, or warm milk.

Milk can be especially beneficial for sleep, as it contains the amino acid tryptophan, which can promote melatonin production[19]. Again, it is important to also consider the timing of these drinks and to avoid any caffeine in tea and too much chocolate too close to bedtime, as this can make us more alert rather than sleepy.

Getting enough sleep is crucial to our health and wellbeing[20]. If you have tried multiple strategies to improve your sleep and things are not getting better, it may be time to seek professional advice, such as from a GP.

Read more: On your back? Side? Face-down? Mice show how we sleep may trigger or protect our brain from diseases like ALS[21]

References

  1. ^ How apps and influencers are changing the way we sleep, for better or for worse (theconversation.com)
  2. ^ research (www.mdpi.com)
  3. ^ Clinical trials (ift.onlinelibrary.wiley.com)
  4. ^ presence of melatonin (link.springer.com)
  5. ^ cherry juice (www.liebertpub.com)
  6. ^ see an improvement in sleep (onlinelibrary.wiley.com)
  7. ^ too close to bed (www.frontiersin.org)
  8. ^ have been shown to improve sleep outcomes (www.mdpi.com)
  9. ^ best dose of magnesium for sleep benefits (link.springer.com)
  10. ^ daily nutrient for our diets (downloads.hindawi.com)
  11. ^ rich in magnesium (bibliotekanauki.pl)
  12. ^ more palatable (theconversation.com)
  13. ^ two hours before bed (link.springer.com)
  14. ^ bloating, gassiness and reflux during the night (onlinelibrary.wiley.com)
  15. ^ Don’t like drinking plain water? 10 healthy ideas for staying hydrated this summer (theconversation.com)
  16. ^ more difficult to get to sleep (academic.oup.com)
  17. ^ risk of diabetes (www.nature.com)
  18. ^ Nope, coffee won't give you extra energy. It'll just borrow a bit that you'll pay for later (theconversation.com)
  19. ^ promote melatonin production (link.springer.com)
  20. ^ crucial to our health and wellbeing (theconversation.com)
  21. ^ On your back? Side? Face-down? Mice show how we sleep may trigger or protect our brain from diseases like ALS (theconversation.com)

Read more https://theconversation.com/turns-out-the-viral-sleepy-girl-mocktail-is-backed-by-science-should-you-try-it-222151

The Times Features

The Power of Community: How Support Services Improve Lives for People with Disabilities

(Source) Community extends beyond geographic boundaries because it creates a sense of belonging, where individuals become both visible and heard through supportive networks. A sui...

Aluminium vs. Steel Ladders: Which One is Best for Your Needs?

(Source) Every homeowner who reaches the attic for cobwebs alongside professional tradespeople finds reliable ladders essential for their work. A comparison between aluminium ladd...

A Parent’s Guide to Choosing the Best Children's Dentist in Bendigo

(Source) Selecting the correct dentist for child dental care seems complicated because you want someone who delivers excellent medical care while handling children effectively. Be...

5 Reasons Your Finances Deserve a Summer Refresh

Most of you are ready to change your clothing, tidy the lawn, and schedule a well-earned vacation as the days become longer and the temps climb. Summer, meanwhile, is also the id...

Optimal Locations for Smoke Alarms in Australian Homes

Smoke alarms play a crucial role in ensuring the safety of homes across Australia. They are essential in alerting occupants at the earliest signs of a fire, allowing enough time ...

10 Smart Ways Australians Can Slash Their Electricity Bills in 2025

Electricity prices in Australia continue to rise, but that does not mean you have to sacrifice your lifestyle to save money. By making a few smart changes, you can lower your pow...

Times Magazine

The Essential Guide to Transforming Office Spaces for Maximum Efficiency

Why Office Fitouts MatterA well-designed office can make all the difference in productivity, employee satisfaction, and client impressions. Businesses of all sizes are investing in updated office spaces to create environments that foster collaborat...

The A/B Testing Revolution: How AI Optimized Landing Pages Without Human Input

A/B testing was always integral to the web-based marketing world. Was there a button that converted better? Marketing could pit one against the other and see which option worked better. This was always through human observation, and over time, as d...

Using Countdown Timers in Email: Do They Really Increase Conversions?

In a world that's always on, where marketers are attempting to entice a subscriber and get them to convert on the same screen with one email, the power of urgency is sometimes the essential element needed. One of the most popular ways to create urg...

Types of Software Consultants

In today's technology-driven world, businesses often seek the expertise of software consultants to navigate complex software needs. There are several types of software consultants, including solution architects, project managers, and user experienc...

CWU Assistive Tech Hub is Changing Lives: Win a Free Rollator Walker This Easter!

🌟 Mobility. Independence. Community. All in One. This Easter, the CWU Assistive Tech Hub is pleased to support the Banyule community by giving away a rollator walker. The giveaway will take place during the Macleod Village Easter Egg Hunt & Ma...

"Eternal Nurture" by Cara Barilla: A Timeless Collection of Wisdom and Healing

Renowned Sydney-born author and educator Cara Barilla has released her latest book, Eternal Nurture, a profound collection of inspirational quotes designed to support mindfulness, emotional healing, and personal growth. With a deep commitment to ...

LayBy Shopping