2024-04-23 08:57:47
There’s a trend going around on social media: a drink made from cherry juice and magnesium is said to help with sleep disorders. What’s up with the “Sleepy Girl Mocktail”?
It’s late, but you just can’t fall asleep. You toss and turn in bed, constantly looking desperately at the clock. In the morning you drag yourself out of bed, extremely tired. Many people are familiar with the problem of not being able to sleep. So it’s no wonder that the so-called “Sleepy Girl Mocktail” has become a trend on social media.
In numerous videos you can watch young women mixing a non-alcoholic drink from sour cherry juice, magnesium powder and either soda or mineral water. This is supposed to promote sleep and seems much hipper than a cup of chamomile tea. But what does science say about this? Can a mocktail like this work?
“Sleepy Girl Mocktail”: Fall asleep better thanks to cherry juice?
“It’s not that easy to judge in this case,” says nutritionist Luisa Hardt from the University Hospital in Erlangen. “It is not known how much and which juice and how much magnesium were specifically used.” At first glance, however, the components might make sense, she says.
The body needs magnesium to produce the hormone melatonin from the amino acid tryptophan, which is responsible for the sleep-wake rhythm. The sour cherry juice in turn contains secondary plant substances that can inhibit the breakdown of tryptophan in the body, so that more of this starting material is available for melatonin formation.
Nutritionist warns against magnesium overdose
The nutritional doctor Hans Hauner from the Technical University of Munich is still skeptical. “The data on this is very thin. These are mostly small studies with a selected group of test subjects.”
Above all, he doubts whether it makes sense to take additional magnesium. “We actually don’t have a magnesium deficiency with an average diet. No one needs it as a supplement if they eat a normal diet.”
In addition, the body can absorb magnesium better in smaller amounts throughout the day than in a higher dose, adds Hardt. Dietary supplements are often very highly concentrated and exceed the maximum daily amount of 250 milligrams recommended by the Federal Institute for Risk Assessment. “This can lead to gastrointestinal problems, especially diarrhea – which can significantly disrupt your night’s sleep.”
Tart cherry juice: Too low concentration
Tart cherry juice could have a similar effect on people who are sensitive to acid, says Hauner. The secondary plant substances that are supposed to promote sleep, on the other hand, are only contained in microgram amounts. “The concentration is so low that an effect is not plausible.”
Especially since the content of secondary plant substances can vary greatly from tart cherry juice to tart cherry juice, according to Hardt. Studies on its sleep-promoting effects mostly used juice from the Montmorency sour cherry, a special variety that contains a particularly high amount of phytochemicals and melatonin, she explains. However, this is mainly grown in the USA and Canada. That’s why the juice is usually not available in supermarkets in this country.
According to sleep researcher Hans-Günter Weeß, the “Sleepy Girl Mocktail” has no effect whatsoever – at least if you only look at the ingredients. “What we find in studies with people with sleep disorders is that they react strongly to placebos. So it could be that someone feels an effect from the drink if they strongly believe in it,” explains Weeß.
But just the ritual of doing something good for yourself in the evening and relaxing can help you fall asleep. “You can make a drink like this yourself, the ingredients don’t cost much,” says Weeß. That’s why the “Sleepy Girl Mocktail” may be ineffective, but also harmless in contrast to many other products that advertise a supposed sleep-promoting effect and sometimes spend a lot of money on those affected.
Sleep problems: Better tea or hot milk
Nutritionist Hardt still sees a negative point in the “Sleepy Girl Mocktail”. “Most people will not drink straight juice, which tastes very sour, but rather sour cherry nectar, which can sometimes have a high sugar content.” However, you should avoid sugary drinks and food in the evening, because otherwise your body will release insulin overnight, which can lead to weight gain in the long term, emphasizes the expert.