The Sleepy Girl Mocktail is exactly what it sounds like – a fizzy cherry concoction designed to… put you to sleep. This homemade drink has taken over TikTok's place (and Sleepytime tea's place on many nightstands). However, whether this actually works remains a matter of scientific debate. Many sleep experts say that any benefits people may experience are likely due to the placebo effect.
This drink is not a 'miracle cure', they say Thomas KilkennyDirector of the Institute of Sleep Medicine at Staten Island University Hospital. While the mixture's tart cherry juice may contain traces of natural melatonin, Kilkenny says its inclusion likely has more to do with taste than sleep. The recipe also usually calls for sparkling water, which produces nothing more than a nice fizz. But the shake's main ingredient—and the likely source of real sleep improvement—is a common essential mineral: magnesium.
About supporting science journalism
If you enjoyed this article, please consider supporting our award-winning journalism. subscription. By purchasing a subscription, you help ensure a future of influential stories about the discoveries and ideas shaping our world today.
Social media influencers have recently brought magnesium back into the spotlight with supplements in capsule form, powdered mood-boosting drinks, sleep gummies, and now sleep shakes. And although TikTok offers a number questionable health adviceThere is scientific evidence behind increasing magnesium levels. This nutrient, in appropriate amounts, is vital to human health—from energy production to bone strength to blood pressure regulation.
How does magnesium help the body?
If there were a mineral of all trades, many researchers would give magnesium the honor. He participates in more than 300 enzymatic reactions in the body, according to the National Institutes of Health.
One of the most important roles of magnesium is muscle relaxation. It competes for the same binding sites on muscle cells as calcium, the molecule that signals muscles to make contact. When magnesium displaces calcium, it sets off a cellular chain reaction that promotes muscle relaxation instead. In people with healthy magnesium levels, resting muscle cells contain approximately 10,000 times more magnesium than calcium. People with magnesium deficiency tend to have a harder time relaxing their muscles, which can lead to cramps and spasms.
Magnesium is also vital to the brain, where it helps neurons communicate with each other by carrying chemical messages. Additionally, since the brain is constantly active, magnesium helps prevent overstimulation of nerve cells. This serves the same purpose when the body feels excessively anxious. Brain cells involved in emotional processing are quickly activated, causing the adrenal glands in the kidneys to produce the stress hormone cortisol. Magnesium calms the brain increase in the inhibitory neurotransmitter gamma-aminobutyric acid (GABA), which acts as a “brain brake,” explains Michael BreusClinical psychologist at Sleep Doctor, a company specializing in sleep health. This slows down the transmission of nerve signals, giving the brain a temporary break from panic mode. While magnesium may temporarily calm the brain, supplements should not be used as a substitute for professional care or approved medications—more research is needed to fully understand how effective magnesium is for treatment. anxiety treatment. People with clinically diagnosed anxiety should consult with health care professionals to determine appropriate treatment options.
How does magnesium help with sleep?
Magnesium's functions in the body are key to its effect on sleep. Muscle stiffness—whether due to anxious thoughts or a long, stressful day at work—can make it difficult to wind down and fall asleep. Magnesium can help relax tense muscles, and increased GABA activity also puts your body into a calm state, which can help stabilize mood and anxiety.
In addition, there is growing evidence that magnesium can reduce some types of pain. The mineral dulls sensory neurons that signal the brain about injury somewhere in the body and cause the sensation of pain. “If you're having trouble sleeping because [certain kinds of] pain, magnesium can be quite helpful,” says Breus.
There are currently no studies examining the effects of magnesium on individual stages of sleep, but Kilkenny suggests that a person taking a magnesium supplement may gain an extra few minutes of sleep per night, increasing their overall rest time. This, in turn, may allow for deeper, more restorative sleep. However, not all magnesium supplements are created equal.
You'll likely find several options at your local pharmacy. Magnesium glycinate and magnesium citrate are the active ingredients in most sleeping pills. In between, Rifkin recommends taking a magnesium glycinate supplement to help you fall asleep faster, since your gut tends to absorb it well. Although magnesium citrate has a calming effect, it is also a laxative and may irritate the stomach or cause diarrhea.
If you decide to try using the supplement—or Sleepy Girl Shake—for sleep, Kilkenny recommends taking it 30 to 60 minutes before bed to give the magnesium its kick. And while adding a tablespoon of magnesium to a cup of cherry juice and sparkling water won't solve all your problems, especially if other underlying issues may be contributing to poor sleep, experts say the dose of magnesium in the drink is safe. “There’s no reason not to try,” says Kilkenny. “You may feel a slight improvement, but don't expect a miracle cure.”
How much magnesium do people need?
The human body cannot produce magnesium, which means that people need to consume enough of it to meet the body's magnesium requirement. recommended amounts: 300 to 420 milligrams per day for adults. Supplements are a convenient source though Claire RifkinClaire Rifkin Nutrition, a registered dietitian, advises a person not to take more than 350 milligrams of a magnesium supplement per day. Consuming more amounts increases the risk of diarrhea, abdominal cramps and nausea.
According to Rifkin and Breus, the preferred method of consuming magnesium is through diet. Many foods, such as black beans, bananas and salmon, are rich in this mineral. Rifkin says eating leafy greens regularly can provide your body with many other essential vitamins and minerals. “Many Americans don’t eat plant-based foods,” she notes, “so they don’t eat foods high in magnesium to begin with.”
Breus also says that a significant number of people don't actually meet dietary requirements. Studies have reported that about from 10 to 30 percent populations in developed countries are magnesium deficient, and experts say the real percentage may be much higher because diets low in magnesium are so common and studies have inconsistent measurements of magnesium intake. Magnesium deficiency is associated with a variety of health problems, including chronic insomnia, depression And heart diseasesays Kilkenny.
Becoming more mindful of your magnesium intake can be key to your overall health, as well as your sleep. As Breus says, “Magnesium is one of the most important minerals you can have.”
