Sleep is one of the most crucial aspects of your overall health—so it makes sense that many wellness trends revolve around promoting a better, more restful night’s sleep. In recent months, there’s been buzz around one method in particular. All across the internet, people are singing the praises of drinking tart cherry juice and magnesium before bed. On TikTok, people are even calling it the “Sleep Girl Mocktail.”
The recipe is simple: combine a serving of magnesium powder with a cup to a cup and a half of tart cherry juice (and throw some sparkling water or another beverage of choice into the mix if you’d like). Both of these ingredients have been shown to promote better sleep on their own, so it’s only natural that combining them can offer up fantastic benefits. In fact, it may even be more effective than infamous melatonin supplements.
To learn more about why you may want to consider swapping out your nightly melatonin with this Sleepy Girl Mocktail before bed, we checked in with health experts Susan Schachter, nutritionist and dietitian, and Amy Shapiro, dietitian. Find all of their expert insight and advice below.
@gracie_norton OUT LIKE A LIGHT mocktail tart cherry juice + magnesium is the perfect combo for a full night of sleep! I had really vivid dreams too! I take magnesium every evening but tend to toss & turn during the night at the end of my luteal phase. thanks for the inspo @caleeshea #easyrecipe #mocktails #mocktailrecipe #healthyrecipes #sleep #bettersleep ♬ Storytelling – Adriel
Benefits of tart cherry juice and magnesium
As it turns out, the Sleepy Girl Mocktail may be more than just the latest TikTok wellness trend. Shapiro and Schachter both agree that magnesium and tart cherry boast promising benefits that can help you get a better night’s sleep.
"Magnesium is an essential mineral plays a critical role in brain function and mood, and low levels are linked to various conditions including insomnia," Schachter explains, noting that this mineral "regulates neurotransmitters, which send signals throughout the nervous system and brain" and plays a significant role in your brain's regulation of the sleep-wake cycle. "People who consume sufficient magnesium often report better quality of sleep," she says.
Shapiro agrees: "Magnesium is particularly great to help promote sleep as it helps to relax the central nervous system including your muscles so helps the body to relax." And we all know that relaxation is one of the most important parts of sleep. In addition to magnesium supplements, doing some relaxing exercises before bed is always a good idea.
Next up, tasty tart cherry juice can help give your sleep hormones a natural boost. "Tart cherries are a natural source of melatonin, a hormone that helps regulate sleep-wake cycles," Schachter says, pointing out that studies have shown it can increase sleep duration and quality.
In addition to melatonin, Shapiro tells us that tart cherry juice is also rich in tryptophan, an amin0 acid that plays a role in melatonin production. But how, exactly, is this different from taking a melatonin supplement? We'll dive into the differences below.
Tart cherry juice and magnesium vs. melatonin
There's no denying that melatonin is among the most popular (if not the number one most popular) sleep supplements out there. However, it may not be all it's cracked up to be when you compare it to alternatives like a tart cherry juice-magnesium mocktail.
"When comparing magnesium and tart cherry to melatonin supplements, there are some considerations," Schacter tells us. "Melatonin is a direct hormone supplement that influences sleep. However, it doesn't work for everyone, can sometimes lead to grogginess, and long-term use can potentially affect the body's ability to produce melatonin naturally."
Magnesium and tart cherry juice, on the other hand, provide a "more natural route to boost the body's own production and regulation of sleep-related compounds," she explains.
Shapiro adds that although melatonin may be helpful for short term sleep relief, it's not recommended as a long-term solution. "Relying on melatonin every night can mask other issues like hormonal imbalances, sleep disorders, mood disorders etc. which can go on unchecked. It can also be habit-forming," she warns. For these reasons, choosing other sleep solutions, such as tart cherry juice and magnesium, could be a better way to go.
The bottom line
Ultimately, your quality of sleep is determined by a number of factors. At the end of the day, the best way to promote better, restful sleep is to practice healthy sleep habits—but whipping up a tart cherry juice and magnesium beverage is one great step to take.
"Remember to combine these dietary strategies with other good sleep practices: maintaining a regular sleep schedule, creating a restful sleep environment, limiting exposure to screens before bed, and including physical activity in your daily routine," Schachter concludes. Got it!
READ MORE: Why Taking These Two Supplements Together Will Help You Sleep Better
