Should I Try a Sleepy Girl Drink?

Do you toss and turn for hours before finally falling asleep? Millions of people struggle with sleep issues, which explains why the Sleepy Girl drink trend has taken over social media feeds everywhere.

This simple bedtime beverage combines tart cherry juice, magnesium powder, and sparkling water to create what many claim is the perfect pre-sleep drink. Videos of people sipping this fizzy mixture before bed have racked up millions of views, with creators swearing it helps them fall asleep faster and stay asleep longer.

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The ingredients in this viral drink may offer real benefits for people with mild sleep troubles. Before you dismiss it as just another internet fad, you might want to consider if this easy-to-make drink could be worth adding to your bedtime routine.

Keep reading to get tips on how to craft your own Sleepy Girl drink and decide if this popular sleep aid deserves a spot on your nightstand!

A Social Media Sensation

Sleep trends come and go, but few have captured attention like the Sleepy Girl drink phenomenon. From TikTok to Instagram, this bedtime beverage has people buzzing about better sleep.

What Is It?

The Sleepy Girl drink combines three main ingredients to create a pre-bedtime beverage that claims to improve sleep quality. It mixes tart cherry juice (about 1/4 to 1/2 cup) with magnesium powder (typically 1/2 to 1 tablespoon) and tops it off with sparkling water or a prebiotic soda like Olipop.

The drink has a fizzy, slightly tart taste that many find pleasant enough to drink regularly. Unlike many sleep aids that come in pill form, this drink offers a more enjoyable way to consume ingredients that might help with sleep.

You can adjust the proportions based on your taste preferences, and many people customize it with additional flavors like a squeeze of lime. The simplicity of the recipe makes it accessible to almost anyone looking for sleep help without prescription medications.

Why People Love It

People rave about the Sleepy Girl drink because many claim it helps them fall asleep faster without the groggy feeling that comes with sleep medications. Users report feeling more relaxed within 30 minutes of drinking it, with some saying they sleep through the night without waking up multiple times.

The natural ingredients appeal to people who prefer avoiding synthetic sleep aids (like melatonin supplements) and their potential side effects. Many fans appreciate that it doubles as a nighttime routine ritual, giving them a consistent wind-down activity that signals to their body it’s time for sleep.

The pleasant taste makes it something to look forward to, unlike many health-focused remedies that people force themselves to take. For those with mild sleep issues, this easy solution feels like a reasonable first step before turning to more serious interventions.

How It Went Viral

The Sleepy Girl drink catapulted to fame when several influencers with millions of followers posted videos showing their nighttime routine featuring the drink. These videos often showed creators mixing their drinks, getting into cozy pajamas, and then reporting the next morning how well they slept.

The before-and-after format hooked viewers who related to sleep struggles and wanted similar results. Thousands of people tried it themselves and posted their own versions, creating a snowball effect across multiple platforms.

The trend benefited from perfect timing during a period when sleep issues spiked due to increased stress and anxiety worldwide. The simple recipe made it easy for anyone to participate in the trend without special equipment or hard-to-find ingredients.

The drink also received major boosts when celebrities and wellness experts began weighing in, either trying it themselves or discussing the potential benefits of its ingredients.

The Ingredients

The Sleepy Girl drink keeps things simple with just three main ingredients that work together to create a bedtime beverage. Each component brings something different to the mix.

Tart Cherry Juice

Tart cherry juice for sleep forms the foundation of the Sleepy Girl drink, giving it both flavor and potential sleep benefits. You need to use 100% tart cherry juice—not black cherry or sweet cherry varieties—because tart cherries contain natural compounds that might help with sleep.

This juice has a deep red color and a slightly sour taste that balances well with the other ingredients. Most recipes call for about 1/4 to 1/2 cup of juice, depending on how strong you want the cherry flavor to be.

The juice should not contain added sugars or other ingredients that might interfere with sleep quality. You can find tart cherry juice in most grocery stores, usually in the natural foods section or near other fruit juices.

Some people report that the taste takes getting used to, but many come to enjoy the unique flavor.

Magnesium Powder

Magnesium powder adds the relaxation element to the Sleepy Girl drink. This white powder dissolves in liquid and comes in both flavored and unflavored varieties. Most recipes recommend using 1/2 to 1 tablespoon of magnesium powder, though you might want to start with less if you’re new to taking magnesium supplements.

Many brands sell magnesium specifically for sleep or relaxation, often labeled as “magnesium citrate” or “magnesium glycinate.” The powder can sometimes leave a slightly chalky taste in the drink if not mixed thoroughly. You’ll get the best results by dissolving the powder completely in the cherry juice before adding the sparkling component.

Some people prefer flavored magnesium powders (like berry or lemon) that can complement the cherry flavor, while others opt for unflavored versions to let the cherry juice shine through.

Sparkling Water or Prebiotic Soda

The final component adds the fizz that makes this drink feel special rather than medicinal. You can use any sparkling water or seltzer like La Croix, or try prebiotic sodas like Olipop or Poppi that offer additional gut health benefits.

The amount varies based on preference, but most people fill their glass the rest of the way after adding the juice and magnesium mixture. The bubbles help mask any chalky texture from the magnesium powder and make the drink feel more like a treat than a health supplement.

Flavored sparkling waters can add another dimension to the taste—popular options include lemon, berry, or lime flavors that complement the cherry juice. The carbonation also helps slow down the drinking process, turning it into more of a relaxing ritual rather than something you gulp down quickly. Again, just watch that sugar content!

If you find the fizz too strong, you can let the drink sit for a few minutes before drinking to allow some carbonation to dissipate.

​​The Science Behind the Ingredients

Each component of the Sleepy Girl drink has properties that might contribute to better sleep quality. Let’s look at what each ingredient brings to your bedtime routine.

Tart Cherry Juice and Melatonin

Tart cherries contain Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source natural melatonin, the hormone that helps control your sleep-wake cycle. Unlike sweet cherries, the tart variety has higher levels of this sleep-regulating compound. When you drink tart cherry juice before bed, you introduce this natural melatonin into your system.

The juice also contains compounds that may reduce inflammation in the body, which could help lower stress hormones that keep you awake at night. Many people who use tart cherry juice report falling asleep faster and waking up fewer times during the night.

The effects won’t feel as strong as taking a melatonin supplement, but the natural approach appeals to many people. Tart cherry juice also contains antioxidants that support overall health, making it more than just a sleep aid.

Unlike artificial sleep aids, the juice doesn’t typically cause morning grogginess or dependency issues.

Magnesium as a Natural Muscle Relaxer

Magnesium helps relax your muscles and calm your nervous system, creating conditions that make falling asleep easier. Many Americans don’t get enough magnesium in their diets, which could contribute to restlessness at bedtime.

The mineral works by binding to receptors in your brain that play a role in keeping you calm. It also helps regulate neurotransmitters that send signals throughout your brain and body. People often notice that magnesium helps with the physical tension that can make sleep difficult. The powder form used in the

Sleepy Girl drink gets absorbed more quickly than pill supplements. While magnesium won’t knock you out like a sleeping pill, it creates a relaxed state where sleep comes more naturally. Your body uses magnesium for hundreds of processes, so adding more to your routine may help with more than just sleep.

Potential Benefits of Prebiotics

The sparkling prebiotic sodas sometimes used in Sleepy Girl drinks might contribute to better sleep through gut health. Your digestive system connects to your brain through what experts call the gut-brain axis.

When your digestion works well, your body produces more of the chemicals needed for healthy sleep cycles. Prebiotic drinks feed the good bacteria in your gut, potentially improving this connection.

Many people find Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source digestive discomfort disrupts Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source their sleep, so improving gut health Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source could mean fewer nighttime wake-ups (which in turn Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source helps with gut health). The prebiotics in drinks like Olipop or Poppi might reduce inflammation, which can interfere with quality sleep.

Even standard sparkling water can help with hydration, though without the added prebiotic benefits. The ritual of drinking something fizzy before bed also creates a sense of treating yourself, which can put you in a positive mindset for sleep.

Making Your Own

You only need three ingredients and about five minutes to prepare your own Sleepy Girl drink. First, fill a glass with ice to keep your drink cold and refreshing. Next, pour in 1/4 to 1/2 cup of tart cherry juice, adjusting the amount based on how strong you want the cherry flavor.

Then add 1/2 to 1 tablespoon of magnesium powder to your glass. Mix these two ingredients well—use a small whisk or shaker if you have one to prevent clumping of the magnesium powder. The powder needs to dissolve completely for the best texture and taste.

Finally, top your glass with sparkling water or your favorite prebiotic soda like Olipop. Give it a gentle stir to combine without losing too much fizz. Drink this mixture about 30 minutes before you plan to sleep to give the ingredients time to take effect.

The entire process takes less than five minutes, making it an easy addition to your bedtime routine.

Possible Variations and Substitutions

You can customize the Sleepy Girl drink to match your taste preferences while still keeping the potential sleep benefits. If you find tart cherry juice too sour, try using less juice and more sparkling water to dilute the flavor.

Some people prefer to take a magnesium supplement separately if they don’t enjoy the taste or texture it adds to the drink. For extra flavor, try different varieties of sparkling water like lemon, lime, or berry to complement the cherry taste.

Or just directly squirt in a little bit of that fresh fruit. A squeeze of fresh lime or lemon can brighten the flavor and balance the tartness of the cherry juice.

You could also give the drink a bit more body by making it a smoothie. Instead of juice, drop frozen tart cherries into a blender. This can help better mask the chalky magnesium, and can be reworked into a combination of a smoothie and protein shake before bed with some protein powder.

If you don’t want the calories from cherry juice every night, you can alternate with a caffeine-free herbal tea for sleep that promotes relaxation, like chamomile or lavender.

People with sensitive stomachs might prefer magnesium glycinate over magnesium citrate, as it tends to cause less digestive discomfort. You can also adjust the ice level based on whether you prefer your drink very cold or just slightly chilled.

Tips for Improving Taste

Making your Sleepy Girl drink taste great increases the chances you’ll stick with it as part of your routine. Start with less magnesium powder than the recipe calls for—about 1/2 tablespoon—to avoid a chalky taste that can overpower the drink.

Choose unflavored magnesium powder if you don’t like artificial sweeteners, as many flavored versions contain them. Make sure all your ingredients stay well-chilled in the refrigerator, as cold temperatures improve the taste of both the cherry juice and the sparkling water.

Try different brands of tart cherry juice to find one with a flavor profile you enjoy—some brands taste more sour than others. For a sweeter drink without adding sugar, mix in a splash of 100% pomegranate or apple juice with your cherry juice.

The bubbles from your sparkling water help mask any less pleasant flavors, so add more if you find the taste of magnesium off-putting. If texture bothers you, mix the magnesium powder with the cherry juice in a separate container first, then strain it through a fine mesh strainer before adding to your glass.

Does It Actually Work?

The big question everyone asks: Will this popular drink really help you get better sleep? The answer isn’t as straightforward as most carefully edited, viral videos suggest.

Each ingredient in the Sleepy Girl drink has some connection to sleep quality. Tart cherries contain natural melatonin that helps regulate sleep cycles. Magnesium helps relax muscles throughout your body, making it easier to settle down at bedtime.

But sleep problems have dozens of different causes, and no single solution works for everyone. Your sleep issues might stem from stress, anxiety, pain, hormones, or medical conditions that a simple drink can’t fix.

What helps your favorite influencer sleep might do nothing for you because of differences in body chemistry. Social media rarely shows the people who tried the drink and saw no improvement—only the success stories get shared and go viral.

The Sleepy Girl drink won’t help with serious sleep disorders like sleep apnea or chronic insomnia that require medical treatment. Your sleep environment, screen time before bed, and daily stress levels affect sleep much more than any bedtime beverage.

The Placebo Effect and Sleep

The mind plays a powerful role in how well we sleep. Simply believing the Sleepy Girl drink will help you sleep better might actually make you sleep better. See, the ritual of making a special bedtime drink signals to your brain that sleep time approaches.

Taking time to enjoy a relaxing drink forces you to slow down instead of rushing straight from activities to bed. When people feel they’ve taken positive action to solve a problem, they often worry less about it, breaking the cycle of sleep anxiety.

This doesn’t mean the drink doesn’t work—the ritual and relaxation it provides offer real benefits beyond just the ingredients. This power of the mindset can be seen in other viral trends that promise quick fixes, like grounding sheets. Often they work because you expect them to rather than because of anything inherent.

Who Might Benefit

Not everyone needs or will benefit from the Sleepy Girl drink, but certain groups might find it particularly helpful. Consider trying it if you fall into one of these categories.

People with Mild Sleep Issues

The Sleepy Girl drink works best for people who occasionally struggle to fall asleep or stay asleep through the night. If you find yourself lying awake for 30 minutes to an hour before drifting off, this gentle sleep aid might provide just enough help.

If stress or an overactive mind keeps you awake, the relaxing properties of magnesium combined with melatonin from cherry juice might calm your thoughts. The drink works well for people with irregular sleep schedules who need help resetting their body clocks.

Those experiencing temporary sleep disruptions due to travel, schedule changes, or minor stress may find this drink helps them through rough patches.

People Already Using These Ingredients Separately

If you already take magnesium supplements or drink tart cherry juice for sleep benefits, combining them into one tasty drink might make your routine more enjoyable. People who find taking supplements unpleasant might prefer getting their magnesium in this more palatable form.

The effervescence from sparkling water helps mask any chalky taste from magnesium powder that might bother you when taking it alone. Those already buying these ingredients separately will find the combined drink costs no more than what they already spend.

If you struggle to remember to take supplements regularly, turning them into a pleasant bedtime ritual increases the chances you’ll stick with it. People who enjoy the taste of tart cherry juice but find it too strong on its own might appreciate how this recipe dilutes it with sparkling water.

Is This Drink Actually Helping You?

Other ways to implement proper evaluation methods to determine if the Sleepy Girl drink is truly improving your sleep. Without objective measures, it’s easy to be swayed by the placebo effect or social media enthusiasm.

Measuring Sleep Improvements Accurately

Before trying any sleep remedy, establish a baseline to compare against:

• Sleep latency: Track how long it typically takes you to fall asleep without the drink
• Night wakings: Note your usual pattern of awakenings (frequency and duration) before starting
• Morning alertness: Rate your typical morning grogginess on a scale of 1-10
• Sleep duration: Record your average total sleep time without interventions
• Sleep efficiency: Calculate what percentage of time in bed is actually spent sleeping

After incorporating the Sleepy Girl drink for at least a week, compare these same metrics to determine if meaningful improvements have occurred. This systematic approach provides much more reliable information than simply asking “Did I sleep better?”

Tools for Objective Sleep Assessment

Consider using these methods to gather more objective data about your sleep quality:

• Sleep tracking apps that use your phone’s sensors to monitor movement and estimate sleep phases
• Wearable fitness trackers with sleep monitoring capabilities to track heart rate variability and movement
• Sleep diary templates from sleep clinics that include standardized questions about sleep quality
• Morning cognitive tests like reaction time games that measure your mental alertness upon waking
• Partner observations about snoring, restlessness, or other sleep behaviors you might not notice

These tools provide more reliable data than memory alone, which is notoriously unreliable for assessing sleep quality. Even simple devices can detect patterns in your sleep that you might miss through subjective evaluation.

Reading Your Body’s Signals

Pay attention to these subtle indicators that might reveal whether the drink is affecting your sleep:

• Changes in dream recall or vividness can signal alterations in REM sleep
• Differences in morning muscle tension or relaxation
• Shifts in your natural wake time without an alarm
• Variations in morning hunger levels, which can correlate with sleep quality
• Alterations in daytime energy fluctuations, especially mid-afternoon energy levels

These indirect markers often provide valuable insights about sleep quality that complement more direct measurements. The combination of objective tools and careful attention to your body’s signals will give you the most accurate assessment of whether the Sleepy Girl drink deserves a permanent place in your sleep routine.

When to Seek Other Solutions

While the Sleepy Girl drink might help with minor sleep troubles, it can’t solve every sleep problem. Know when to look beyond trendy remedies for more effective help.

• Signs of serious sleep problems: Not all sleep issues respond to simple home remedies like the Sleepy Girl drink.
• When to talk to a doctor: Contact your doctor about sleep issues if you’ve tried multiple sleep remedies without success.
• Other proven sleep strategies to try first: Before or while trying the Sleepy Girl drink, implement basic sleep habits that often solve minor sleep issues.

Remember that good sleep is essential for your health, and sometimes professional help is the best path to solving persistent sleep problems. Don’t hesitate to talk with a healthcare provider if your sleep troubles continue despite trying simple remedies like the Sleepy Girl drink.

FAQs

Should I drink prebiotic soda on its own before bed?

Drinking prebiotic soda before bed may disrupt your sleep due to the carbonation and possible sugar content, which could cause digestive discomfort or blood sugar fluctuations during the night.

While prebiotics themselves can benefit gut health by feeding beneficial bacteria, consuming them in soda form right before bedtime might lead to bloating or increased nighttime trips to the bathroom.

If you’re interested in the gut health benefits of prebiotics, consider taking them earlier in the day or exploring non-carbonated alternatives like prebiotic fiber supplements or naturally prebiotic foods such as bananas, oats, or asparagus.

Is the Sleepy Girl drink safe for everyone?

The Sleepy Girl drink is generally safe for most healthy adults. People with medical conditions or who take medications should check with their doctor first. Pregnant or breastfeeding women should be cautious about magnesium supplements. Children shouldn’t try this drink without pediatrician approval.

How long before bed should I drink it?

Drink your Sleepy Girl beverage about 30 minutes before you plan to go to sleep. This timing gives the ingredients a chance to start working in your system.

You don’t want to drink it too early or the effects might wear off. Drinking it right before bed might mean a bathroom trip in the middle of the night.

Will the Sleepy Girl drink make me feel groggy in the morning?

Most people don’t report morning grogginess from the Sleepy Girl drink. The natural ingredients typically clear your system overnight without the hangover effect of sleep medications. If you do feel groggy, try reducing the amount of magnesium powder you use. Everyone responds differently, so pay attention to how you feel the morning after trying it.

Can I drink it every night?

You can drink it nightly, but pay attention to how your body responds over time. Some people develop tolerance to melatonin-containing foods like tart cherry juice if used constantly.

Taking breaks occasionally might help maintain its effectiveness. Consider using it only when you really need sleep help rather than every single night.

How much magnesium is too much?

Start with just half a tablespoon of magnesium powder and increase slowly if needed. Too much magnesium can cause digestive issues like diarrhea or stomach cramps. The upper daily limit for supplemental magnesium is around 350mg for adults.

Check your magnesium powder label to see how much you’re getting per tablespoon.

Can I make the Sleepy Girl drink in advance?

The Sleepy Girl drink tastes best when freshly made. The sparkling water will lose its fizz if prepared too far in advance.

If you want to save time, you can mix the cherry juice and magnesium powder ahead of time and add the sparkling water just before drinking. Store any premixed portion in the refrigerator and use within 24 hours.

What if I don’t like the taste?

Many people modify the recipe to suit their preferences while keeping the key ingredients. Try different flavors of sparkling water, add a squeeze of lime or orange, or use less tart cherry juice if you find it too sour.

Flavored magnesium powders can mask the chalky taste some people dislike. If you really can’t stand the drink, consider taking the ingredients separately in forms you prefer.

Can I pair a drink for sleep with a melatonin supplement?

That requires caution. The Sleepy Girl drink already contains tart cherry juice which has natural melatonin, so adding a synthetic melatonin supplement could potentially lead to consuming too much of this sleep hormone.

Taking too much melatonin may cause increased drowsiness the next day, disrupt your natural sleep-wake cycle, or even paradoxically make it harder to stay asleep throughout the night.

Check with your doctor first before combining different sleep aids, especially if you take medications or have existing medical conditions, as the drink is generally safe for most healthy adults but may have interactions.

You might want to try the drink on its own for about 30 minutes before you plan to go to sleep to see if it helps before adding additional supplements.

Despite the name, any adult can try the drink. ‘Sleepy Girl’ is simply a marketing term that originated from social media trends, but the potential benefits for improving sleep quality would apply to anyone with mild sleep troubles.

Its ingredients—tart cherry juice (containing natural melatonin), magnesium powder (a muscle relaxant), and sparkling water or prebiotic soda—affect human physiology regardless of gender.

Conclusion

The Sleepy Girl drink offers a simple approach to better sleep that works for some people but won’t solve every sleep problem. Its ingredients have some potential sleep benefits, and the bedtime ritual itself might promote relaxation and better sleep habits.

Before dismissing it as just another social media fad like the morning shed, consider that it costs little to try and poses minimal risks for most people.

While no drink, whether it’s warm milk or lettuce water, can replace good sleep habits like consistent bedtimes and limiting screen time, the Sleepy Girl drink might complement these practices for those with mild sleep troubles.

Pay attention to how your own body responds rather than expecting the dramatic results often portrayed in viral videos. If your sleep problems persist despite trying this and other simple remedies, don’t hesitate to speak with a healthcare provider who can address underlying issues.

Remember that the best sleep solution is the one that works for you personally, whether it’s a trending bedtime beverage or something else entirely.

And we’d love to hear what has and hasn’t worked for you as a before-bed drink or ritual. Have you sworn off drinking apple juice before bed because of weird dreams? Do you keep it simple with a glass of water or classic like a mug of warm milk? Feel free to share your go-to drink with us in the comments or on social media.