Mocktail Recipes for the Sleepy Girl

Is your TikTok feed also flooded with mocktails for sleepy girls? We’ve been getting a lot of questions about whether these trendy drinks are actually beneficial for sleep, and we’re here to break it down! And if you haven’t heard of mocktails for sleepy girls, don’t worry, we’ll let you know. In this post, discover the ingredients in these sleep-impacting mocktails for sleepy girls, our favorite recipes, and the science behind it all.

What are Sleepy Girl mocktails?

Sleepy Girl mocktails are exactly what they sound like: a glamorous bedtime drink to improve sleep, but with a little pizzazz and elegance. Originating on TikTok, the trend has surprising research supporting its effectiveness.

Now, if you’re not sure if you trust a trend that started on TikTok, you’re not alone. But here’s the good news: this trend has some scientific backing!

But first, let’s discuss why having those zzs is not just a luxury, but a necessity for your health.

The reason why it is so important to sleep well

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

Immune health

Have you ever wondered why a good night’s sleep seems to be the answer when you’re feeling down? Good, studies have discovered that sleep acts as the body’s superhero cape against infections. It is like a shield, reducing the risk of getting sick and helping the body fight an infection.

Specifically, when your immune system is activated by 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, the dream is associated with Reducing the risk of infection and recovery from infection. results!

Hormones, stress and food cravings

Imagine your body as a symphony and hormones are the conductors. When you sleep, these conductors tune their orchestra, making sure everything is in harmony. But if you mess with the director’s baton (aka lack of sleep), you may feel more moody, stressed, and even experience food cravings. This is because Sleep has a close relationship with your hormones. such as cortisol (your stress hormone), ghrelin (your hunger hormone) and leptin (your satiety hormone).

skin health

Sleep can also affect your skin, hence the phrase “beauty rest.” Here are some examples of how your skin may be affected by your sleeping habits:

  • Breakdowns: Have you 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 lead to increased fat production, which causes breakouts. A good night’s sleep is like a tranquilizer for cortisol, helping to keep its levels in check. So, sleep well and you may 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 good reason! Acts like the scaffolding for your skin, providing structure, softness and elasticity. Collagen gets a big boost during the night shift. So, go to sleep to keep those wrinkles at bay.
  • Hydration and elasticity of the skin.: An interesting One study looked at the impact of lack of sleep on skin health. and the results were quite shocking. Skin hydration was significantly reduced after one day of sleep deprivation and continued to decrease the more days of sleep deprivation participants experienced. Additionally, the skin’s shine and elasticity worsened significantly after a day of sleep deprivation. Lastly, skin texture was affected after the fourth day of sleep deprivation.

So grab your sleepy girl cocktail next, snuggle up, and let your body’s behind-the-scenes team do its nightly wonders.

The Key Mocktail Ingredients That Make You SO SLEEPY

sour cherry juice

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

TO randomized, double-blind, placebo-controlled crossover study (also known as the gold standard), found that those who consumed tart cherry juice before bed stayed in bed longer, slept more, and had better quality of sleep.

If that’s not enough, another placebo-controlled crossover study analyzed the impact of tart cherry juice on people 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 is a mineral that we all need and that we can obtain through food depending on the magnesium richness of the soil in which the food is grown. However, statistics estimate that up to 75% of the US population You’re not getting enough magnesium and it turns out that magnesium also affects sleep quality.

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

Not all forms of magnesium are the same; The evidence leans toward magnesium bisglycinate for optimal impact on sleep.


Another key ingredient in sleepy girl mocktails that ties it all together: prebiotic sodas like olipop either poppi.

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

Studies show a positive correlation between microbiome diversity and greater sleep efficiency. Therefore, the more sleep you get, the more likely you are to support your gut microbiome and vice versa.

Additionally, the beneficial effects of gut bacteria on skin health and appearance have been documented in several studies with the Gut microbiome that influences the skin microbiome. So everyone wins!

3 Viral Mocktail Recipes From Tik Tok Sleepy Girl – Dietician Approved Of Course!

Recipe 1: Midnight Cherry Spritz

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

Instructions: Mix maple syrup, grated ginger, mint, rosemary and cinnamon. Add the lemon/lime juice and cherry juice. Garnish with cinnamon and rosemary.

Recipe 2: Sleepy Girl Mocktail

  • 1 tablespoon magnesium powder
  • Ginger, lemon OR lemon-lime Olipop – ⅓ glass
  • Sour cherry juice – remaining ⅔ of the glass

Instructions: Fill your glass ⅓ full with the prebiotic soda of your choice. Fill the remaining glass with tart cherry juice. Mix one tablespoon of magnesium powder.

Recipe 3: Ranch Water Mocktail with Cherries and Thyme

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

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

Supplements to get your beauty zzZzs

Beauty zzZz Gummies

Beauty zzZz gummies are a double benefit formula for better sleep and digestion. It’s made with melatonin (which helps improve sleep quality), prebiotic fiber FOS (for gut health and regularity), and a blend of calming botanicals like chamomile, lemon balm, and passionflower (for relaxation).

powerful night

Mighty Night is a product that works overnight to promote cell renewal, eliminate free radicals and promote optimal sleep, resulting in a fresh, well-rested complexion. You can consider it as an internal serum to complement your existing nighttime sleep and skin routines.

Finishing with a mocktail

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

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