The recipe for a “sleepy girl mocktail” is simple, and its promise is alluring: Swirl a spoonful of magnesium into a fizzing glass of seltzer and tart cherry juice, take a big sip and get the best sleep of your life.
Researchers who study supplements and sleep, however, remain skeptical.
The mocktail has gone viral on TikTok, where wellness influencers are touting it as a must-have to help you sleep. While tart cherry juice has long been pitched as a potential sleep aid, there have only been a handful of studies on its effectiveness, and most included only a small number of participants.
Tart cherries are fairly rich in melatonin, which, in theory, might mean they can induce sleep, said Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University. But they contain only a small fraction of the amount of melatonin in pills and gummies sold to help people sleep: One study found that 100 grams of tart cherry juice contained around .01 percent of a milligram of melatonin.
These mocktails also contain magnesium powder, which likewise has not been conclusively proven to improve sleep. In a 2022 review of nine papers on the supplement, a handful of observational studies suggested that taking magnesium is associated with better sleep, but several randomized controlled trials suggested it had no effect.
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