Can You Make Yourself a Sleepy Girl Mocktail While Pregnant?

Both of my pregnancies were full of insomnia. Between trips to the bathroom, racing thoughts and trying to get comfortable with a growing belly, quality sleep was hard to come by, especially in the third trimester. So I totally get it when an expectant mom is on the hunt for natural sleep remedies—like the viral sleepy girl mocktail, typically made with tart cherry juice, magnesium powder and sparkling water.

The concoction is all over social media, and influencers swear it’ll help you wind down and get restful sleep. But can you drink tart cherry juice while pregnant—and what about mixing in magnesium powder?

“The sleepy girl mocktail isn’t inherently unsafe, but it’s not a one-size-fits-all [sleep] solution during pregnancy,” says Dr. Kate McLean, MD, MPH, a board-certified ob-gyn and chief medical officer at Evvy.

Ready to explore this option? Read on to learn more about what experts say about sipping on the sleepy girl mocktail and tart cherry juice during pregnancy.

Key Takeaways

• What is the sleepy girl mocktail? The sleepy girl mocktail is a mix of tart cherry juice, magnesium powder and either prebiotic soda or sparkling water. It’s popular on social media for its supposed ability to help you sleep better.
• Benefits of the sleepy girl mocktail: Tart cherry juice contains melatonin and tryptophan, which can both promote sleep. Magnesium is also known for this effect. Prebiotic sodas can benefit your gut microbiome.
• Is the sleepy girl mocktail safe to drink while pregnant? The ingredients in a sleepy girl mocktail are generally safe for pregnancy. But it’s important to watch your amounts of magnesium, as well as limit added sugar that may be in tart cherry juice and prebiotic soda.
• Always make sure to consult your provider before starting any new supplements—which includes the magnesium in a sleepy girl mocktail.

What Is the Sleepy Girl Mocktail?

The sleepy girl mocktail is a mix of tart cherry juice, magnesium powder and typically either prebiotic soda or sparkling water for a touch of fizz. It’s not just a viral social-media gimmick—there’s actual science to back the claim that it helps you sleep better.

Tart cherries contain both melatonin and tryptophan, both of which can help you drift off to sleep sooner. And magnesium is known to promote rest and a sense of calm.

But what does a sleepy girl mocktail taste like? “It sort of reminds me of a Shirley Temple,” says Nicole J., a mom of three in Raleigh, North Carolina. You can fix it up to your liking—more on that below.

Sleepy Girl Mocktail Recipe

Looking to make your own sleepy girl mocktail? Here’s the basic recipe:

• ½ cup pure tart cherry juice
• 1 tbl. magnesium powder
• Splash of unflavored prebiotic soda (or sparkling water)

If you like to experiment, you can add your own touches to tailor the drink to your taste. You could include a squeeze of lime juice, or swap out the unflavored soda for some ginger ale—especially useful if you’re experiencing morning sickness.

Gina Conley, MS, birth doula and the founder and CEO of MamasteFit, shares on Instagram that, aside from tart cherry juice, she adds ginger beer, a splash of orange juice and magnesium powder to her sleepy girl mocktail. “I’ve been dealing with pregnancy insomnia in my second trimester, so I’ve been drinking this sleepy girl mocktail to help me get some sleep at night,” says the mom of four in her video.

Can You Drink the Sleepy Girl Mocktail While Pregnant?

The individual ingredients of the sleepy girl mocktail—usually tart cherry juice, magnesium powder and a fizzy water—aren’t _un_safe during pregnancy, says Tania Lopez, CNM, a certified nurse-midwife at Pediatrix Medical Group in Texas. But experts have a few caveats here—and add that you should talk to your provider before starting any new supplement during pregnancy.

“My concern is around the supplement component, particularly magnesium powders,” says Rachael Jones, MSN, APRN, registered nurse and senior vice president of clinical client strategy at WIN Fertility in Charlotte, North Carolina. She explains that these powders can “vary widely in dose and formulation.”

Can you drink tart cherry juice while pregnant?

Tart cherry juice is generally safe to drink during pregnancy. But experts emphasize moderation. “The main thing to watch for is added sugar—too much can contribute to blood sugar spikes or unnecessary calorie intake,” explains Dr. McLean. Lopez adds that choosing a sugar-free version is always a smart choice—particularly if you have preexisting diabetes or gestational diabetes.

That said, tart cherry juice also has benefits: For starters, it puts the “sleepy” in the sleepy girl mocktail. “Tart cherry juice is known for its naturally occurring melatonin, which may aid in maintaining proper sleep-wake cycles,” explains Kezia Joy, RDN, a medical advisor with Welzo. She adds that tart cherry juice may also help decrease oxidative stress, and its anti-inflammatory properties can support muscle recovery.

Can you use magnesium powder while pregnant?

Magnesium is also generally safe while pregnant—but it’s important to consider how much you’re getting. “Most pregnant people should stay within the recommended daily intake [around 350 milligrams], unless otherwise advised by their provider,” says Dr. McLean.

“Where I see issues come up is when people start layering supplements on top of what they’re already getting through food,” adds Jones. “Higher doses, especially from supplements, can cause side effects like diarrhea or low blood pressure, and in some cases can interact negatively with other medications.” She adds: “It’s not that magnesium is unsafe, but it needs to be consumed thoughtfully and in the right amounts.”

Of course, magnesium has upsides too. “Magnesium can benefit pregnant women as it may alleviate nighttime leg cramps, improve sleep and provide digestive support,” explains Dawn Menning, MS, RD, a registered dietician, diabetes specialist and program director for digital health at Willow Laboratories in Irvine, California. Joy adds that magnesium can help the body to enter a state of deep and restful sleep.

When you’re shopping for sleepy girl mocktail ingredients, make sure you buy magnesium glycinate—the kind of magnesium that helps you sleep, notes nurse-midwife Lopez. “As a supplement, it can be used for different effects—like a laxative, for example—so use the one that’s indicated for helping with sleep,” she says.

Can you have a prebiotic soda while pregnant?

While you can use sparkling water or ginger ale in a sleepy girl mocktail, these healthy-ish sodas are what you’ll typically see on social media. Prebiotic (and probiotic) sodas are generally safe while pregnant, says Dr. McLean. She recommends looking for options that are lower in sugar with simple ingredients.

They have benefits too: Joy notes that “research has found a connection between having a healthy gut microbiota and improved immunity, which [could] ultimately lead to an improvement in overall wellness during pregnancy.” That said, experts suggest talking to your provider before drinking these during pregnancy, just in case they have specific concerns.

When to Drink the Sleepy Girl Mocktail to Promote Sleep

Dietician Menning suggests drinking your sleepy girl mocktail 30 minutes to an hour before bed. Joy adds that an hour is ideal because “this’ll give your body enough time to absorb the ingredients in your mocktail that could help with relaxing.”

Other Safe Sleep Remedies During Pregnancy

Not a sleepy girl mocktail girl? There are a few other natural sleep remedies to try during pregnancy. Here’s what experts recommend:

• Deep breathing and/or meditation
• Sleeping with a pregnancy pillow
• Practicing good sleep hygiene, like turning off screens at least 30 minutes before bed and sleeping in a cold, dark room
• Limiting caffeine—up to 200 milligrams a day during pregnancy is okay, but your personal threshold may be lower; also avoid it in the late afternoon and evening
• Maintaining a regular schedule of when you go to bed and wake up
• Practicing prenatal yoga or stretching before bed
• Joy suggests “a gentle, even meal with some protein and complex carbs before bed” to keep blood sugar stable

If you’re looking for something a little stronger, “Over-the-counter sleep aids such as doxylamine (Unisom) and diphenhydramine (Benadryl) have been studied and are considered safe for use in pregnancy,” says Lopez. That said, she cautions against using them if you’re experiencing serious insomnia or certain mental health conditions, and encourages consulting your provider first.

Sleep Remedies to Avoid During Pregnancy

Providers caution against prescription sleep aids such as Valium and Ambien during pregnancy.

Dr. McLean stresses never to rely on “high-dose melatonin” products or alcohol-based “nightcaps.” (Obviously, alcohol during pregnancy is unsafe.)

As an advanced practice registered nurse, Jones adds: “A good rule of thumb is that ‘natural’ doesn’t automatically mean safe—especially during pregnancy.” She advises avoiding unregulated supplements or “sleep powders,” high-dose magnesium blends and herbal remedies, such as valerian root, marketed for sleep.

To Sum It Up

Getting quality sleep can be challenging during pregnancy, and a sleepy girl mocktail may end up being the sweet, tart, bubbly remedy you need. Its main ingredients—tart cherry juice, magnesium powder and prebiotic soda—are generally safe for pregnancy.

But while the sleepy girl mocktail can be a calming addition to your routine, it’s not a cure-all. “Lack of sleep is complex, and no single drink is going to fix it,” says Jones. “A calming drink can absolutely be part of [a regular bedtime routine], but we shouldn’t confuse a viral trend with something that’s clinically proven—especially during pregnancy, when evidence-based safety really matters.”

How We Developed This Article

At The Bump, we know what it’s like to be desperate for solid sleep during pregnancy. To explore the benefits and downsides of the sleepy girl mocktail—a viral drink containing tart cherry juice and magnesium powder that’s said to help promote sleep—we consulted with an ob-gyn, a registered dietitian and a variety of other health professionals. We also consulted medical institutions such as Cleveland Clinic. Finally, we spoke with real moms, including one of our editors who tried this nighttime drink. After editing, this article was thoroughly vetted through our fact-check and medical review process.

About the author: Ashley Ziegler writes pregnancy and parenting content for The Bump and other publications. She’s also a mom to two sweet and silly daughters, Eva and Indy. While she didn’t drink sleepy girl mocktails during pregnancy, she had her fair share of pregnancy sleep struggles—and loves to hear about any remedy that’ll help a pregnant mom get some Zzz’s.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.