Mocktail Recipes You Need on Rotation: Sleepy Girl Edition

Is your TikTok feed flooded with sleepy girl mocktails too? We’ve received so many questions about whether these trending beverages are genuinely beneficial for sleep, and we’re here to break it down for you! And if you haven’t heard of sleepy girl mocktails then don’t worry we’ll fill you in. In this post, discover the ingredients in these sleepy girl mocktails that impact sleep, our favorite recipes, and the science behind it all.

What are Sleepy Girl Mocktails? 

Sleepy girl mocktails are exactly what they sound like – a glamorized drink made before bedtime to enhance your sleep, but with a little pizazz and chicness to them. Originating on TikTok, the trend has surprising research backing its effectiveness.

Now, if you’re skeptical about trusting a trend that started on TikTok, you’re not alone. But here’s the good news: this trend has some scientific support!

But first, let’s dive into why catching those zzs isn’t just a luxury—it’s a necessity for your health. 

The reason why it’s so important to get your sleep on

Picture this: sleep is like your body’s backstage crew working tirelessly to ensure everything runs smoothly for the next big show, which is your day. Now, let’s break down why this behind-the-scenes action is crucial, backed by some research.

Immune Health 

Ever wonder why a solid night’s sleep seems to do the trick when you’re feeling under the weather? Well, studies have found that sleep acts as your body’s superhero cape against infections. It’s like a shield, reducing your risk of getting sick and helps your body fight an infection. 

Specifically, when your immune system is activated when fighting a virus or infection it impacts sleep duration and intensity, making your body want to sleep longer to support your immunity and defense mechanisms. In fact, sleep is associated with reduced infection risk and infection recovery outcomes!

Hormones, Stress, and Food Cravings 

Imagine your body as a symphony, and hormones are the conductors. When you sleep, these conductors fine-tune their orchestra, ensuring everything is in harmony. But mess with the conductor’s baton (aka, lack of sleep), and you might find yourself feeling more moody, stressed out, and even experiencing food cravings. This is because sleep has a close relationship with your hormones like cortisol (your stress hormone), ghrelin (your hunger hormone), and leptin (your fullness hormone). 

Skin Health 

Sleep can also impact your skin, hence the phrase ‘beauty rest’. Here are some examples of how your skin can be affected by your sleeping habits:

  • Breakouts: Ever noticed breakouts when your stress levels are through the roof? Blame cortisol, the stress hormone. According to Dr. Sperling, when cortisol is elevated, it can result in increased oil production, resulting in breakouts. A good night’s sleep is like a chill pill for cortisol, helping to keep its levels in check. So, snooze well, and you might just wake up with a happy mood and a clearer complexion. 
  • Anti-aging: Skimping on sleep is like telling your skin to skip its nightly beauty routine. Collagen is the most abundant protein in your body and for a good reason! It acts as the scaffolding for your skin, providing structure, smoothness, and elasticity. Collagen gets a serious boost during the night shift. So, hit the hay to keep those wrinkles at bay.
  • Skin Hydration and Elasticity: An interesting study looked at the impact of sleep deprivation on skin health and the results were pretty shocking. Skin hydration was significantly reduced after one day of sleep deprivation and continued to decrease the more days of sleep deprivation the participants experienced. In addition, skin glossiness and elasticity were significantly aggravated after one day of sleep deprivation. Lastly, skin texture was affected after the 4th day of sleep deprivation. 

So grab your sleep girl cocktail below, snuggle up, and let your body’s backstage crew work its nightly wonders.

The key Mocktail ingredients that make you OH SO SLEEPY

Tart Cherry Juice 

Tart Montmorency cherries are rich in melatonin, a crucial hormone that regulates your sleep-wake cycle, makes you feel sleepy, and tells you it’s time for bed! Multiple studies have shown elevated melatonin levels with cherry juice intake, improving sleep time and efficiency. 

A randomized, double-blinded, placebo-controlled cross-over study (aka the gold standard), found that those who consumed tart cherry juice before bed were in bed longer, slept longer, and had better sleep quality. 

If that’s not enough, another placebo-controlled crossover study looked at the impact of tart cherry juice on those with insomnia. This study found that drinking cherry juice before bed increased sleep time and efficiency. 


Magnesium is also a buzzword in the health space right now. It’s a mineral that we all need and can get through food depending on the richness of magnesium in the soil the food is grown in. However, statistics estimate that up to 75% of the US population isn’t getting enough magnesium, and it turns out magnesium impacts sleep quality too. 

A systematic review looked at the relationship between magnesium and sleep quality. According to observational studies, magnesium was associated with improved sleep quality including feeling sleepy and sleep duration. One explanation is that magnesium seems to be a cofactor for the synthesis of melatonin. However, the randomized clinical trials reveal a more uncertain relationship. 

Not all magnesium forms are equal; evidence leans towards magnesium bisglycinate for optimal sleep impact.


Another key ingredient of sleepy girl mocktails that ties it all together: prebiotic soda like Olipop or poppi

Why it contributes to sleep: Healthy sodas with prebiotics are gaining popularity. Prebiotics support digestive health, and there’s a fascinating connection between the gut microbiome, skin health, and sleep.

Studies show a positive correlation between microbiome diversity and increased sleep efficiency. So, the more you sleep the more likely you’ll be supporting your gut microbiome and vice versa. 

Plus, the beneficial effects of gut bacteria on skin health and appearance have been documented in several studies with the gut microbiome influencing the skin microbiome. So it’s a win-win-win! 

3 Tik Tok Viral Sleepy Girl Mocktail Recipes – Dietitian Approved, Ofc!

Recipe 1:  Midnight Cherry Spritz 

  • 0.5 oz maple syrup 
  • 1 oz lemon juice 
  • 1 oz lime juice 
  • 8 oz tart cherry juice
  • 1 sprig rosemary 
  • 1 knob ginger 
  • 1 handful mint 
  • Sprinkle of cinnamon 
  • Ice 

Directions: Muddle together maple syrup, grated ginger, mint, rosemary, and cinnamon. Add lemon/lime juice and cherry juice. Garnish with cinnamon and rosemary. 

Recipe 2: Sleepy Girl Mocktail 

  • 1 scoop of magnesium powder 
  • Ginger lemon OR lemon-lime Olipop  – ⅓  glass 
  • Tart Cherry Juice – Remaining ⅔ of the glass 

Directions: Fill ⅓ of your glass with prebiotic soda of choice. Fill the remaining glass with tart cherry juice. Mix in one scoop of magnesium powder. 

Recipe 3: Cherry and Thyme Ranch Water Mocktail 

  • 6-8 cherries, pitted 
  • A few sprigs of thyme (removed from stem) 
  • 0.5 oz maple syrup 
  • 1-2 oz tart cherry juice 
  • ½ lime, juiced 
  • Top with topo chico 

Directions: Wash and take the pit out of the cherries. Juice ½ lime. Add lime juice, cherries, tart cherry juice, maple syrup, and thyme to the glass. Top with Topo Chico. 

Supplements to get your  Beauty zzZzs 

Beauty zzZz Gummies 

Beauty zzZz Gummies are a dual benefit formula for better sleep and digestion. It’s made with melatonin (which helps enhance your sleep quality), FOS prebiotic fiber (for gut health and regularity), and a blend of calming botanicals like chamomile, lemon balm, and passion flower (for relaxation). 

Mighty Night

Mighty Night is a product that works overnight to support cell turnover, scavenge free radicals, and promote optimal sleep—thus resulting in a fresh, well-rested complexion. You can think of it as an internal serum to complement your existing nighttime skin and sleep routines.

Wrapping it Up with a mocktail

Incorporating sleep-friendly ingredients into trendy mocktails is a fun way to do nightly self-care activities. Try these recipes, and consider adding Beauty zzZz or Mighty Night to your routine for an extra boost in promoting restful sleep. Sweet dreams!

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