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Struggling to get a good night's sleep? Heard about the Sleepy Girl Cocktails? I'm currently obsessed! After going down a TikTok rabbit hole of viral sleepy girl mocktails, I decided to create a few recipes so you have something to suit every sleepy girl mood.

These mocktails are not only delicious but also packed with ingredients known to increase your sleepy hormones and decrease stress hormones.

So here are my must-try Sleepy Girl Mocktail recipes for your bedtime routine, along with the science behind their quality sleep-inducing ingredients and supplements you can add for an extra boost.

1. The Ultimate Cherry Sleepy Girl Cocktail - the one you definitely want to try first!

This is the first one I made inspired by the viral recipes! I love cherries so I was so excited to give it a go and it didn't disappoint. I mixed up the recipe a little until I found the perfect balance of supplements and natural ingredients. It'll replace that glass of wine!

Ingredients:

1 cup tart cherry juice
1/2 cup sparkling water or prebiotic soda (use tonic water if you don't want it sparkling)
1 tbsp lemon juice
1 tbsp honey or maple syrup (optional)
1/4 tsp sea salt
Ice cubes
1 tablespoon magnesium powder
1 scoop L-theanine

Instructions:

In a glass, combine tart cherry juice, lemon juice, honey or maple syrup (if using), and sea salt.
Add ice cubes and top with sparkling water.
Stir well before drinking. I like to serve it in a wine glass or a martini glass for the vibe.

Here are a few essentials you might need for your sleepy girl mocktails

Vintage Glassware Set

$29.99 Polidream

Cocktail Shaker Set

$19.99 Zulay

Angled Stemmed Cocktail Glasses

$29.22 Viski

9Pcs-Cocktail Shaker Set

$32.99 JNWINOG

Magnesium Glycinate Powder

BulkSupplements

L-Theanine Powder

Micro Ingredients

Sleep Liquid Melatonin

Natrol

How It Works:

Tart cherry juice has a natural melatonin content (hence not adding the extra melatonin - you should be careful with the amounts of melatonin you're taking despite what the wellness influencers might be sharing), the hormone responsible for regulating sleep.

Here are some ways magnesium helps with sleep:

Muscle Relaxation: Magnesium helps relax muscles, reducing physical tension that can interfere with sleep. {Read our guide to using Magnesium oil for muscle relaxation and sleep!}
Regulation of Melatonin: It supports the production of melatonin, the hormone that regulates the sleep-wake cycle.
Reduction of Stress: Magnesium helps alleviate anxiety by working on the part of the brain responsible for the stress response, promoting a sense of calm and relaxation.

L-theanine, an amino acid found primarily in green tea, also contributes significantly to improving sleep:

Promotion of Relaxation: L-theanine increases the levels of calming brain chemicals like GABA, dopamine, and serotonin, which help reduce anxiety and promote relaxation without causing drowsiness.
Alpha Brain Waves: It promotes the production of alpha brain waves, which are associated with a state of wakeful relaxation and are conducive to falling asleep quickly and staying asleep longer.

Want to improve your sleep by reducing caffeine? Take a look at these healthy coffee alternatives

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2. Lavender Chamomile Sleepy Girl Cocktail - for serene sipping in bed

The scent from this cocktail is divine! The scent alone will start to relax you before the ingredients even kick in. It's quickly becoming a part of my nightly routine and I've had some vivid dreams!

Ingredients:

1 cup brewed chamomile tea, cooled
1/4 cup lavender syrup
1/4 cup sparkling water or seltzer water
1 tbsp honey or maple syrup (optional)
1/4 tsp sea salt
Ice cubes
Lavender sprigs and lemon slices for garnish (optional)
1 tablespoon of Magnesium powder
3 drops of Melatonin drops

Instructions:

Brew chamomile tea and let it cool.
In a shaker, combine the cooled chamomile tea, lavender syrup, sparkling water, honey or maple syrup (if using), sea salt, your scoop of magnesium powder. Shake well.
Pour the mixture over a glass with ice.
Garnish with lavender sprigs and lemon slices, if desired. I'll serve this in a coupe glass so it feels extra bougiee!

How It Works:

Chamomile tea is famous for its soothing properties and ability to promote relaxation and deep sleep.

Lavender adds a calming floral note:

Anti-anxiety: Lavender is renowned for its anxiolytic (anxiety-reducing) properties.

Reduces insomnia: It's calming effects extend to promoting better sleep quality by reducing restlessness and improving the ability to fall asleep

The sea salt helps replenish electrolytes which makes sure you have a restful sleep.

Want some cortisol reducing cocktails? Check out our 7 cortisol cocktails that reduce stress and anxiety!

Check them out

3. Banana Almond Sleepy Girl Cocktail - the perfect sleepy girl dessert

I'm already looking forward to warming this up and drinking in fall for super cozy sleepy girl vibes.

Ingredients:

1 ripe banana
1 cup almond milk
1 tsp vanilla extract
1 tbsp almond butter
1/4 tsp nutmeg
Ice cubes
1 tsp Valerian root extract
3 drops of Melatonin drops

Instructions:

In a blender, combine the banana, almond milk, vanilla extract, almond butter, and nutmeg. Blend until smooth.
Pour the mixture over ice in a glass.
You can use a handheld frother to froth it up even more.

How It Works:

Bananas are rich in magnesium and potassium, which help relax muscles and promote sleep.

Almond milk contains tryptophan, an amino acid that helps produce melatonin and serotonin, both crucial for sleep.

Nutmeg has been traditionally used as a natural sleep aid.

Valerian root extract is known for its sedative properties, it can help improve sleep quality

Which magnesium powder is best for a sleepy girl mocktail?

Note on magnesium powder: There are a few forms of magnesium. The best magnesium powder for a Sleepy Girl Mocktail is magnesium glycinate rather than magnesium citrate. Magnesium glycinate is highly recommended because it is well-absorbed by the body and has a calming effect on the nervous system, which helps promote relaxation and improve sleep quality. This form of magnesium supplement is less likely to cause digestive upset compared to other forms, making it a gentle and effective choice for sleep time.

How long before bed to drink sleepy girl mocktail?

It is recommended to drink a Sleepy Girl Mocktail about 1 to 2 hours before bed. This timeframe allows the ingredients, such as tart cherry juice and magnesium, to effectively work through your system and help you relax. Tart cherry juice contains melatonin, a hormone that regulates sleep-wake cycles, while magnesium helps relax muscles and reduce anxiety, both of which are essential for a good night's sleep.

Conclusion

These Sleepy Girl Cocktails are perfect for winding down after a long day and getting a great night of sleep. With their calming ingredients and optional supplements, they can help you achieve a restful night’s sleep all the way through with their melatonin production effects.

Of course you've also got to add these to a good sleep hygiene routine so switch your phone to night mode (make the screen a yellow tone not blue), switch off screens and get into a good sleep schedule.

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