Everything feels better after a good night’s rest, and there’s few things as frustrating as tossing and turning night after night. Almost one in five people in the UK aren’t getting the recommended seven to nine hours of shut-eye, with knock-on effects including an increased risk of depression, heart disease, obesity and a shorter lifespan.
March 14, marks World Sleep Day, and you’re looking for a quick fix to remedy sleeplessness as the seasons shift, influencers would argue that the viral Sleepy Girl Mocktail hack could be the call to action you need.
The TikTok craze involves chugging back a sleep-inducing elixir before bed to help improve snoozing time. Tipped as the ultimate antidote to lying in bed wide-eyed, #SleepyGirlMocktail has amassed over 58 million views on TikTok with fans claiming that integrating the three-ingredient bedtime drink into their nightly routine has dramatically boosted sleep. The mocktail recipe consists of magnesium and tart cherry juice, topped with sparkling soda.
Is tart cherry juice the secret to better sleep?
Originating in France, tart cherries (which, by the way are different to the sweet cherries that you might pick up in your local supermarket) have largely been studied in relation to fitness, with research showing that they can help to reduce muscle soreness after working out.
And there is a body of evidence linking sour cherries - specifically the antioxidant-rich Montmorency variety - to better sleep.
One study found that adults aged over 50 who drank 240ml of Montmorency cherry juice over a two week period experienced enhancements in sleep quality and quality compared with a placebo.
Tart cherry juice contains the sleep hormone melatonin along with the essential amino acid tryptophan which is a co-factor needed to create melatonin. It’s also rich in antioxidants called anthocyanins - and it’s thought that this particular trio of compounds helps to support sleep.
According to the research, up to 480mg of freeze-dried Mortmorency powder is safe for daily consumption, but the research doesn’t necessarily indicate an increase in the benefits if you consume the tart cherry juice right before hitting the sack.
The most important factor is maintaining consistency, so taking it one day on and one day off won’t really make a positive difference to your sleep pattern.
Can magnesium help with insomnia?
When it comes to multi-purpose minerals, magnesium reigns supreme. The micronutrient, which is safe in dosages of up to 400mg is renowned for helping with everything from stress to muscle pain, but it’s also a much-lauded sleep aid.
Sleep-friendly Magnesium helps to regulate the nervous system, making you feel more relaxed. It interacts with specific calming neurotransmitters in the brain such as gamma-aminobutyric acid (GABA), whilst helping to lower levels of the stress hormone cortisol and effectively stimulating melatonin production.
Magnesium supplements come in capsules, liquid, sprays and gummies, but it’s powdered magnesium stirred into cherry juice that’s whisked into Sleepy Girl Mocktail. For maximum absorbability choose magnesium in citrate or glycinate as these are often the most well-tolerated.
To top off your sleep concoction, TikTokers recommend adding a generous splash of soda poured over ice for a nice fizz. Everything from soda water to sparkling water and even lemon flavoured prebiotic soda for its digestive benefits goes.
Will the Sleepy Girl Mocktail give you the best sleep of your life? That’s debatable, although it might help. For a longer term solution, try to uncover the real root cause of sleep struggles - whether these are emotional or physical and you’ll probably find that you naturally drift off quicker.
