The "Sleepy Girl Mocktail" has taken social media by storm, promising slumberous nights in just one fizzy little drink. If you’re unfamiliar, this mocktail was introduced on TikTok, and is made of three key ingredients: tart cherry juice, Olipop Pre-biotic soda, and magnesium powder.
There is significant research around tart cherry juice and magnesium being beneficial for sleep. However, there are some things to know before you hop on this trend.
Let's dive into the science behind these three ingredients, understand their potential drawbacks, and other sleep promoting ingredients.
The Key Three:
Tart Cherry Juice:
Studies suggest tart cherry juice contains small amounts of Melatonin, the well-known sleep-inducing hormone, along with tryptophan, a precursor to melatonin. Research shows regular tart cherry juice consumption of 240ml (8 oz.) twice a day for two weeks may marginally improve sleep duration and quality in older adults (source). However, more research is needed to confirm consistent effectiveness and prove it playing a significant roll in sleep improvement.
240ml twice a day for two weeks is around 28 cups of tart cherry juice over the course of two weeks to get the study’s reported benefits. I dont know about you, but that sounds like a lot.
Olipop Soda:
This prebiotic soda boasts gut-friendly benefits through added fiber and chicory root. While gut health can indirectly influence sleep by impacting stress hormone levels, no direct link between Olipop and sleep exists.
Magnesium Powder:
Magnesium is a mineral that plays a crucial role in muscle relaxation and nervous system function, both are vital for sleep. Studies suggest supplementing with magnesium may improve sleep quality, particularly in individuals deficient in this mineral (source).
Potential Drawbacks:
While the ingredients hold some sleep-promoting potential, it's essential to consider potential drawbacks:
Sugar Crasher: Although natural, the sugar in tart cherry juice along with that in Olipop, may led to a less-than-ideal rise in blood sugar prior to bed. Research shows high sugar intake before bed can disrupt sleep quality (source).
Magnesium Mix-up: Depending on the type and dosage of magnesium used, side effects like diarrhea or stomach upset can occur. Look for MAGNESIUM GLYCINATE NOT MAGNESIUM CITRATE (laxative effect) and start with a lower dose, adjusting as needed.
Fiber overload: Chicory root present in Olipop is high in inulin, a type of prebiotic fiber. While beneficial for gut health, consuming too much can cause gas, bloating, cramping, and diarrhea, especially for those unaccustomed to high-fiber diets or IBS. Start with small amounts and gradually increase intake to allow your gut to adjust.
The Verdict:
The Sleepy Girl Mocktail isn't a magic sleep potion, but its individual ingredients do hold some promise for promoting slumber. However, proceed with caution: monitor your reaction, be mindful of sugar content, and consult a healthcare professional if you have concerns about potential interactions with medications or existing medical conditions.
If you are looking for some other natural sleep remedies, here are a few of our go-to’s: pure magnesium glycinate, passion flower, valerian, or chamomile tea :)
Remember, true sleep hygiene takes more than a trendy drink. Prioritize consistent sleep schedules, relaxation techniques, and a comfortable sleep environment for a truly restful night. Sweet dreams!