What magnesium and tart cherry juice can (and can't) do for your sleep.
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| | You might have tried just about anything for better sleep — white noise machines, weighted blankets, putting your phone in another room. The thing that's actually made a difference for me is taking a magnesium bisglycinate supplement before bed. It genuinely helps me wind down and sleep deeply — at least that's how it feels the next morning. So when the "sleepy girl" mocktail started blowing up, I thought this TikTok-famous concoction might actually work.
Below, registered dietitian Kirsten Seele breaks down whether it lives up to the hype, what the research says about its ingredients, plus a couple of things to keep in mind before you start sipping. | | | | | | | Sweet dreams,
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
February 19, 2026 • 1 min, 30 sec read | | | |  | | | | Q: | What's up with the "sleepy girl mocktail" trend? Can it really help me sleep better? | | | A: | Usually, my advice is to steer clear of social media health trends. However, with this "sleepy girl mocktail," I would say go ahead and give it a try. While there's no research showing that this specific combination of ingredients will lead to better sleep, there is reason to believe it could help.
This mocktail contains a scoop of powdered magnesium bisglycinate mixed with tart cherry juice, and an optional prebiotic soda or sparkling water. You could opt for just a splash of soda/water or the whole can.
Magnesium plays a role in your nervous system and appears to contribute to deep, restful sleep. This mocktail may work best if you are already low in magnesium, as insufficient levels have been linked to sleep issues. With any supplementation, you may not notice an immediate effect. You may need to give it up to 2 months for improvements.
Keep in mind, the Tolerable Upper Intake Level for magnesium is 350 milligrams per day. Please consult with your doctor before adding supplements to discuss the potential benefits and risks for you.
While magnesium is the key ingredient in this mocktail, tart cherry juice may also offer some promising benefits. Initial studies show associations with increased melatonin production, a hormone that can improve sleep quality. It also contains antioxidants and can help reduce inflammation. These studies, however, used various doses of tart cherry juice, so there's no recommended amount at this time.
If you choose to add prebiotic soda, keep in mind that research on its benefits is limited. Prebiotics, in general, can improve gut health, which can ultimately lead to enhanced sleep quality over time. But the prebiotic benefit of these sodas depends on the ingredients and brand. Make sure to avoid options with added sugar. Sparkling water is also a good option!
One thing to keep in mind is that you're adding liquid to your body, so I would recommend drinking this mocktail at least 1 hour before bed to avoid a midnight disruption.
This is just one small change that could possibly improve sleep. However, your other sleep hygiene practices and lifestyle behaviors remain key to a good night's rest. | | | | | Kirsten Seele, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | What we're digesting | | 🏠 7 ways to prep your home for knee replacement recovery. From handrails to frozen meals, these small changes make a big difference. | | 😴 Natural treatments for narcolepsy in kids. Sleep hygiene, nutrition, and exercise can work alongside medication. | | 😮💨 The 3 types of sleep apnea. Obstructive, central, and complex: how they differ and what to do about each. | | 🛁 6 self-care products our editors love for under $50. Lower cost, reliable picks that actually deserve a spot in your rotation. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | a full charge. ️ | | | | |
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