If scrolling through TikTok has left you wondering whether a pink drink could be the answer to sleepless nights, you are not alone.

The so-called 'Sleepy Girl Mocktail' has continued to attract attention online, with influencers claiming the combination can help people relax, fall asleep faster, and wake up feeling more rested.

The recipe is simple: tart cherry juice, magnesium powder, and sparkling water or a fizzy prebiotic drink. But while both of the main ingredients have been studied for their potential effects on sleep, there is an important catch: there is currently no strong evidence that the mocktail itself is an effective treatment for insomnia.

What Is the 'Sleepy Girl Mocktail'?

The drink generally contains around half a cup of tart cherry juice, magnesium powder, and a splash of sparkling water or another carbonated drink.

Tart cherries have attracted interest because they naturally contain melatonin, a hormone involved in regulating the body's sleep-wake cycle. They also contain tryptophan and plant compounds with antioxidant and anti-inflammatory properties.

Magnesium, meanwhile, is an essential mineral involved in hundreds of processes in the body, including nerve signalling and muscle function. It has also become increasingly popular on social media as a supplement for relaxation and sleep.

Could Tart Cherry Juice Actually Help You Sleep?

There is some evidence, although it is far from conclusive. Small studies have suggested that drinking tart cherry juice may increase melatonin levels and improve certain measures of sleep. One study involving 20 participants found that consuming tart cherry juice was associated with increased melatonin levels compared with a placebo.

Other research involving older adults with insomnia has also reported improvements in sleep duration and quality after consuming tart cherry juice.

However, these studies have generally been small, and researchers have not established that tart cherry juice is an effective treatment for chronic insomnia. A systematic review has also highlighted the need for larger, better-designed studies before firm conclusions can be drawn.

So, Does the Viral Drink Work?

Possibly for some people, but it is not the sleep miracle TikTok can make it appear to be.

There is currently no clinical evidence showing that combining tart cherry juice and magnesium into a 'Sleepy Girl Mocktail' produces a specific sleep benefit. Any improvement could potentially come from one of the ingredients, the relaxing bedtime ritual, or a combination of factors.

Cleveland Clinic experts describe the drink as something that may be worth trying for some people, rather than a guaranteed solution for poor sleep.

What Are Better Alternatives for Poor Sleep?

For occasional difficulty sleeping, simple changes to a bedtime routine can help. Keeping a consistent sleep and wake schedule, limiting stimulating activities before bed, and creating a dark, quiet and comfortable bedroom are sensible places to start.

However, these measures are not the same as treating chronic insomnia.

For adults with long-term insomnia, cognitive behavioural therapy for insomnia (CBT-I) is recommended as the first-line treatment by major clinical guidelines. It combines techniques such as stimulus control, sleep restriction, relaxation and cognitive strategies to address the behaviours and thought patterns that can perpetuate insomnia.

CBT-I can also be delivered remotely, including through online programmes, making it more accessible to people who cannot easily see a sleep specialist in person.

If medication is considered, it should generally be discussed with a healthcare professional rather than selected based on social media recommendations.

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