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This tart cherry juice mocktail for sleep, sometimes called the “sleepy girl mocktail”, is the perfect nighttime drink without any added soda or magnesium powders. This recipe uses the addition of chamomile for pure relaxation!
This recipe is lower sugar, not using any sodas or added sweetener. The addition of chamomile makes this ideal for a bedtime routine in under 10 minutes. Best of all, this recipe is neurologist-approved by Dr. Shin Beh, and included in our Mediterranean Migraine Diet book.
If you love this recipe, don’t miss this calming blueberry iced tea, cinnamon milk, or rooibos latte – all great for a nighttime drink!
Table of Contents
Why This Recipe Works
Did you know the trendy sleepy girl mocktail may not actually be what’s best for sleep? Blending together high-sugar sodas and magnesium powders may be a recipe to actually keep you awake! This recipe reworks the original sleepy time mocktail in a better way.
- Low sugar – No soda is used in this recipe, so you’re not getting artificial sweeteners or lots of sugar.
- Chamomile – Known for improving sleep quality (Science Direct), it’s mixed with juice to lower the sugar and pairs well with the tart cherry flavors.
- Tart cherries can be helpful tin a few different ways since they contain good amounts of magnesium which can aid with both brain health and sleep (Healthline).
- No magnesium powders – Other recipes add magnesium, but this one doesn’t need a special powder!
- Easy – This recipe can be made in 15 minutes and prepped for a whole week.
Ingredients
- Tart cherry juice – Look for a good quality brand without any other juices added, which brands will mix with to save money. This dilutes the benefits and also adds extra sugar. RW Knudsen or Trader Joe’s are good brands. I like TJ’s because it’s less expensive. If you have leftovers, use it in a 3 ingredient steak marinade.
- Chamomile tea – Any favorite chamomile tea will work!
- Apple juice – I use a splash of apple juice to add a touch of sweetness. You can adjust as needed.
- Sparkling water – Topo chico is my favorite mixer for mocktails because it’s more carbonated than other types so it mixes great with juices. This also adds lots of minerals!
Optional Additions
- Magnesium – Use an easy powdered magnesium glycinate for migraine like Thorne, or Pure Encapsulations for a magnesium citrate without added flavorings. Or Seeking Health magnesium glycinate, which has no added sweeteners or flavors. My Fullscript offers a discount.
- Trace Minerals – Boost the mineral content by adding a few drops of these (also a great way to boost magnesium naturally). This can add magnesium without having the texture issue of a powder.
How to Make a Tart Cherry Nighttime Mocktail
Step 1: Heat filtered water in a pot or tea kettle over medium high till boiling. Add to a large heat-safe bowl with the camomile tea bags and allow it to steep for about 10 minutes. Then allow it to cool.
Step 2: In a small saucepan, combine the cherry juice, tea, apple juice, and ginger. Bring to a boil over medium high heat, then reduce to a low simmer for about 5 minutes.
Step 3: Place the tart cherry base in a cocktail shaker with ice. If you don’t have a shaker, use a large cup that you can stir everything without spilling. Shake or stir till fully combined.
Step 4: Add sparkling water to top off and serve. Garnish with rosemary and ginger, if preferred.
Make Ahead
Refrigerator – Batch this recipe and store in a large glass container for up to one week. Or store into individual serving glasses that are pre-portioned if you’re incredibly organized.
Freezer – Freeze these sleepy girl mocktails into individual ice cubes to use as needed! Simply add a cherry and rosemary sprig to each ice cube container, then pour the tart cherry juice mixture over top and freeze for up to 12 hours. Put 2 ice cubes into a glass and let it melt into sparkling water or ginger ale. The ice cubes will keep for up to 3 months in the freezer.
Frequently Asked Questions
Tart cherry juice can be expensive, but if you substitute it, you may be losing out on what makes this drink special. Although not as practical for sleep, pomegranate juice would be my favorite substitute and you still have the chamomile to balance it.
Pair this tart cherry mocktail with a relaxing night time routine that includes blue light bocking glasses and mindfulness. The Sleep Foundation recommends to have it around 1 hour before bedtime.
Nighttime Drinks
Gluten Free
Blueberry Iced Tea with Chamomile
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Tart Cherry Juice Mocktail for Sleep
Ingredients
- 1/2 cup chamomile tea
- 1 cup tart cherry juice
- 1/4 cup apple juice or apple cider (optional)
- 1/4 inch fresh ginger
- 1 bottle sparkling water
- optional: rosemary for garnish
Instructions
- Begin by brewing a cup of chamomile tea and allowing it to steep. In a small saucepan, combine the cherry juice, tea, apple juice, and ginger. Bring to a boil over medium high heat, then reduce to a low simmer for about 5 minutes.
- Remove ginger and allow mixture to cool (or serve warm in a mug for cooler weather).
- When ready to serve, put the mixture into a cocktail shaker with ice and shake, or pour over ice in a cup. If using a cup, pour soda over the top till full (or about 1/4 cup recommended)
- If using a shaker, strain the mixture into 2 martini glasses, dividing evenly, then top with a splash of soda. Garnish with rosemary or ginger.
Notes
- Tart Cherry Drink Ice Cubes – Add a cherry and rosemary sprig to each ice cube container, then pour the tart cherry juice mixture over top and freeze for up to 12 hours. Put 2 ice cubes into a glass and let it melt into sparkling water or ginger ale. The ice cubes will keep for up to 3 months in the freezer.
- Use 100% juice with no added sugar.
- Apple juice is used to sweeten. To cut down on the natural sugar content, omit it from the recipe.
- The best deal I’ve found on tart cherry juice, which can be expensive, is at Trader Joe’s. If you substitute tart cherry juice, you’ll lose some of the health benefits, but pomegranate can be used while still maintaining some anti-inflammatory properties.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love this recipe! So simple and tasty. I like the option to have either warm or served cold over ice. Great drink for all times of the year!
Thanks, Caitlin!
This cocktail is a delicious treat. I like it with Trader Joe’s tart cherry juice. I appreciate the antiinflammatory properties as well as melatonin’s benefit in the cherry juice to promote sleep.
Thank you!
I love this drink before bed. I make a double batch each week and drink it most evenings a little while before bed. I miss it when I don’t have it, its now part of my nighttime routine.