These Pillows Help You Do Yoga in Your Sleep

What is the Sleepy Girl Mocktail?

The Sleepy Girl Mocktail is a tart cherry juice mocktail that originates from TikTok. Holistic health influencers and athletes have been praising the concoction for its benefits in aiding restful sleep and healthy digestion.

“The wellness world is obsessing over finding ways to get better and more regular sleep,” says Lainie from @lainiecooks on TikTok. “I think this trend will start moving into daily habits you can change for optimal sleep, and what foods you can eat that contain natural melatonin or high levels of magnesium to help you unwind, relax, and lower cortisol levels."

Why is the Sleepy Girl Mocktail good for sleep?

The traditional recipe for the Sleepy Girl Mocktail is tart cherry juice, magnesium glycinate powder, and Olipop (or any sparkling drink – but I personally love Olipop for its gut health benefits). The drink promotes the body’s melatonin production to support sleep, says Dr. Renee Korczak, Ph.D., RDN, CSSD, LD.

“Tart cherries, which as most people don’t know, are filled with a lot of nutrients, like antioxidants, anthocyanins, and notably for this use case, melatonin,” says Dr. Korczak. “Melatonin strongly affects the human sleep-wake cycle to help support sleep.”

When combined with magnesium glycinate, the drink’s effects are, well, more effective for sleep.

“Magnesium is a mineral with several functions, as it assists with hundreds of enzymatic bodily reactions like energy production, protein synthesis, muscle contractions, and more,” says Dr. Korczak. “In terms of sleep, magnesium can help regulate certain neurotransmitters, or chemical messengers that relay messages between nerve cells in your brain.”

Before taking a sip, it’s important to evaluate your needs for supplemental magnesium. It’s a good idea to talk with your doctor about any intake concerns, especially since magnesium can impact other medications you may be taking. Further, you can get in magnesium organically by snacking on fruits, nuts, chia seeds, and even dark chocolate!

How can I get better sleep?

According to Dr. Korczak, insufficient sleep and poor sleep quality are common issues amongst many Americans. She shared a few tips to consider before reaching for that tart cherry juice to make the mocktail:

1. Establish a regular bedtime.
2. Create a restful environment, and limit the use of devices and TV watching before bed.
3. Don’t overeat before you go to bed. Also, don't go to bed hungry, and avoid alcohol and / or caffeine prior to bed, as these can interfere with sleep.

The Viral Sleepy Girl Mocktail Recipe

• ½ cup tart cherry juice
• 1 serving magnesium glycinate powder
• Olipop Cherry Vanilla or Ginger Lemon (or any other sparkling drink you like – I also love Aura Bora Lavender Cucumber)

1. Pour the tart cherry juice in a glass over ice.
2. Add the magnesium glycinate powder, and stir until fully dissolved.
3. Top your Sleepy Girl Mocktail off with Olipop for added digestive benefits, and sip your way to good sleep!

Did the magnesium-filled Sleepy Girl Mocktail actually help me sleep?

I am truly a Sleepy Girl by nature. I think I could fall asleep just about anywhere if I was tired enough, but figured I would try the mocktail recipe to see if it really could boost my tiredness and send me off into a peaceful night’s sleep.

Making the tart cherry mocktail was terribly easy. I slowly sipped it about an hour before bedtime, when I already felt the sleepies kicking in. The taste was super tart, thanks to the cherry juice, but it wasn’t painfully sour. I definitely plan to play around with the juice-to-Olipop ratio next time I make it!

Upon waking the next morning, I didn’t feel like my sleep was wildly transformed – but I did sleep good. I can likely attribute that to the regular sleep schedule I’ve been on for months now, so I can’t speak on the mocktail’s effects too strongly. It was delicious, though, and I could see myself sipping it whenever I’m craving a yummy nighttime drink.

I’m no expert, but I imagine this drink is super beneficial for those struggling with sleep already. If you’re having issues maintaining a regular sleep schedule, the Sleepy Girl Mocktail is perfect for you!

Overall, the Sleepy Girl Mocktail earns an 8/10 for me.

Go To Bed Earlier

It sounds obvious, but going to bed earlier can have serious implications on your energy levels in the morning. I used to go to bed around 10 p.m., but due to my insomnia, it would often be 12 or 1 a.m. before I actually fell asleep, all before waking up at 6. Do the math on how many hours of sleep that is per night! (Hint: Not enough.)

In addition to implementing some good nighttime routine practices (we'll get there in a moment), I decided that due to my long window between going to bed and falling asleep, I should really be hitting the hay around 9 p.m. Even if you don't suffer from insomnia, it may be that you need more sleep than the average person. Studies have found that some people simply need more sleep than others.

Sleep In Darkness and Silence

Another thing that really helps a lot of people is tweaking your sleeping environment so you can sleep in complete darkness and silence. Blackout curtains are a must if you live on a street that stays lit into the night, and it goes without saying that small lights from phone chargers or electronics should be moved into other rooms.

Getting total silence is another story. Many of us don't have the option, but if you have a finished basement in your home, it might be worth moving your bedroom downstairs so you can sleep in an area protected from noise pollution. If not, a white noise machine can help cover up loud or sudden noises so your sleep isn't disturbed at night.

In addition to curating the perfect environment for sleep, making your ideal bedding situation as cozy as possible will really help you relax. Get ready to crawl into your most comfortable nest, hot tea in hand.

Consider Your Lifestyle And Chronotype

Considering your lifestyle as well as your body's natural preferences can be crucial for setting a healthy sleep-wake schedule. If you work out after work, for example, you may want to set a later bedtime and later wake time, because exercise can trigger energy-boosting hormones that make it harder to fall asleep for about 90 minutes after activity. Do you work early in the morning? Adjust your bedtime accordingly.

One important factor in your ideal sleep-wake schedule is your chronotype. A chronotype is essentially an MBTI type for your sleep patterns; there are four basic chronotypes, and each has a different biological preference when it comes to sleep.

• Lion: These people are early birds, and they probably aren't reading this article because they're already morning people!
• Bear: Most people fall into this category. These individuals' sleep-wake preferences are generally aligned with the sun. They wake up relatively easily in the morning (provided they have good sleep hygiene) and start to tire around 8 p.m.
• Wolf: If you absolutely loathe mornings and find yourself energetic long into the night hours, you may be a wolf chronotype. These people are classic night owls.
• Dolphin: This is my personal chronotype. Dolphins are anxious sleepers, often remaining awake long after getting into bed, and sleeping lightly throughout the night.

Wake Up With What You Need

Now let's get to the fun part: Creating your actual routine. Half of becoming a morning person is, naturally, your morning routine. Give yourself a head start by waking up with whatever you need right next to you (or at least prepped nearby). Here are some examples:

• If your plan is to work out in the morning, have your gym clothes folded on your nightstand.
• Before going to bed at night, heat some water and pour it into a Hydro Flask, along with a few drops of lemon. Place it on your nightstand... it'll still be warm when you wake, making the healthy habit of drinking a morning lemon water incredibly easy.
• Get a coffee maker with a timer so your coffee is already brewed when you wake up.
• Wintertime chills got you cuddling in bed long after you should've gotten up? Keep your robe and slippers right next to your bed so they're ready to slip on as soon as you wake.

Create A Routine You Actually Like

This tip is super simple: Don't overcomplicate your mornings! People on social media tend to have aspirational morning routine ideas, but if journaling for 20 minutes isn't your idea of a good time, don't do it. Here are some easy and enjoyable activities you might want to add to your morning routine:

• Eat a delicious breakfast (and it doesn't have to be a complex one! Nostalgic breakfast cereals are totally OK).
• Read your favorite magazine or website.
• Pull a tarot card.
• Light a scented candleor some incense.
• Listen to music.
• Have fun playing with makeup and creating your look for the day.
• Cuddle with your pet (just don't do it in bed, or you might never want to get up!).

Try Light Therapy

Another way to help yourself wake up in the morning, especially if you're really struggling, is to try light therapy. The New York Times described just how big a role light plays in our circadian rhythms. If you're trying to reprogram your own sleep-wake cycle, using a light therapy machine when you wake up can help communicate to your body that it's time to be awake. If you live in a climate where it's appropriate, natural light works too:

Stay Consistent On Weekends

Finally, don't let all the hard work you do throughout the week go to waste when the weekend comes along. The Monday through Friday, 9-to-5 schedule, while still not totally ubiquitous, is a fairly recent invention and doesn't mirror the cycles our bodies were designed for. Your body doesn't recognize Saturday as any different from Monday!

So while it can be tempting to let yourself sleep in on the weekends, keep up your new routine every day. Over time, it will grow to be so natural that you simply wake up around the same time each day, without even having to try.

Lea Michele as Rachel Barry

Without a doubt, the most notable thing Lea Michele has done since the end of Glee is FINALLY starring as Fanny Brice in Broadway's Funny Girl. It was a super meta moment that brought reality and Glee lore together, and the entire internet lost their minds. You can also watch her in Scream Queens and New Year's Eve. Lea is currently expecting her second child with husband Zandy Reich, and has been very vocal about her struggle with PCOS.

Corey Monteith as Finn Hudson

Before he was on Glee, Corey Monteith had roles on Smallville and Supernatural. He's also reportedly the inspiration behind Taylor Swift's "Mine" from Speak Now. You can also see him in Monte Carlo and Final Destination 3. Corey passed away on July 13, 2013.

Chris Colfer as Kurt Hummel

Chris Colfer is one of my personal favorite members of the cast of Glee, especially since Kurt is such a sweetheart. You can see him in Absolutely Fabulous: The Movie and RuPaul's Drag Race: All Stars, and you can read his The Land of Stories book series! The actor and author has been in a relationship with Will Sherrod since 2013.

Jane Lynch as Sue Sylvester

Jane Lynch is one of the most iconic members of the cast of Glee thanks to her portrayal of Sue,and since the show wrapped, she's been involved with a number of other hit projects. You can see her in The Marvelous Mrs. Maisel, Wreck-It Ralph, Selena Gomez's Another Cinderella Story, and Only Murders in the Building. The actress lives with her wife Jennifer Cheyn, who she married in 2021.

Jenna Ushkowitz as  Tina Cohen-Chang

Jenna Ushkowitz joined the cast of Glee after her run in Spring Awakening on Broadway. She's done a few other Broadway shows like Waitress, and won Tonys for as a producer on Once on This Island and The Inheritance! You can also see Jenna in Lady Gaga's "Marry the Night" music video, as well as Katy Perry and Nicki Minaj's "Swish Swish," and listen to her And That’s What You Really Missed podcast, which she co-hosts with Glee star Kevin McHale. Jenna married David Stanley on July 24, 2021 (Kevin was her "man of honor" — cute!!) and in June 2022, gave birth to their daughter.

Kevin McHale as Artie Abrams

In addition to starring in Glee (and listening to his And That's What You Missed podcast, of course), you can see Kevin McHale in Bratz, Zoey 101, and American Horror Stories. He's been in a relationship with actor Austin P. McKenzie since 2016.

Ali Stroker as Betty Pillsbury

Ali Stroker was a finalist for The Glee Project (a reality show that gave contestants the opportunity to appear in the show) before guest starring in season 4. Since the 2013 episode, Ali has starred in Lifetime's Christmas Ever After and also had a small role on Only Murders in the Building. The actress also became the first person with a disability to both receive a Tony nomination and award for Best Featured Actress in a Musical for portraying Ado Annie in Oklahoma!

Dianna Agron as Quinn Fabray

After playing Debbie Marshall on Milo Ventimiglia's Heroes, Dianna nabbed the role of complicated cheerleader Quinn on Glee. She's also had roles in Burlesque, I Am Number Four, Ralph Breaks the Internet, and The Chosen One. In 2022, Dianna finished her third residency Café Carlyle which is sooo giving Quinn Fabray.

Alex Newell as Wade "Unique" Adams

Alex Newell stole hearts as Unique on Glee, and since the finale, they've also starred in Empire and Zoey's Extraordinary Playlist, as well as Broadway's revival of Once on This Island and Shucked (for which they became the first openly nonbinary performer to win a Tony).

Melissa Benoist as Marley Rose

Melissa Benoist just starred in Max's Girls on the Bus (watch our interview with her here!), but she might be best known for the title role in The CW's Supergirl. You can also see her in Patriot's Day, The Longest Ride, and Whiplash. Like other members of the cast of Glee, Melissa starred on Broadway and made her debut as Carole King in Beautiful. After splitting from Glee co-star Blake Jenner in 2017, Melissa got remarried to Chris Wood in 2019 and gave birth to their son in 2020.

Chord Overstreet as Sam Evans

My personal favorite project from this Glee cast member is Falling for Christmas, which also stars Lindsay Lohan! You can also see him in iCarly, The Bold Type, and The Middle. The actor and singer dated Emma Watson in 2018, and in 2020, Chord released his song "Hold On," which has over 826 million streams on Spotify.

Jayma Mays as Emma Pillsbury

In addition to being a part of the cast of Glee, Jayma Mays has starred in Paul Blart: Mall Cop, Heroes, and Red Eye. She married Adam Campbell in 2007 and gave birth to their son in 2016. Most recently, Jayma starred opposite Amy Adams and Maya Rudolph in Disenchanted!

Amber Riley as Mercedes Jones

Amber Riley's Mercedes is one of the best parts of Glee (and her rendition of "Bust Your Windows" is among the best performances on the show!!). Since the end of the series, Amber has starred in The Wiz Live!, The Little Mermaid Live!, and Monster High. She won Dancing with the Stars season 17 in 2013, and released her RILEY EP in 2020.

Darren Criss as Blaine Anderson

Darren Criss won an Emmy in 2018 for his role in The Assassination of Gianni Versace: American Crime Story, which is only slightly more impressive than his involvement in the viral, deep-cut production of A Very Potter Musical (kidding!). You can also see him in Melissa Benoist's Supergirl and Muppets Haunted Mansion. Darren married his longtime girlfriend Mia Swier in 2019, and the couple welcomed their first child in 2022.

Blake Jenner as Ryder Lynn

Blake Jenner starred in The Edge of Seventeen with Hailee Steinfeld and Haley Lu Richardson, as well as Supergirl and What/If. Blake married Melissa Benoist while they were both in the cast of Glee, but the couple divorced in 2017. In 2019, Melissa revealed in an Instagram video that she's a survivor of domestic violence + injuries she received from a past partner. Blake responded in 2020, revealing he had been the partner Melissa referenced.

Dot-Marie Jones as Coach Beiste

Not only does Dot-Marie Jones play a coach in the cast of Glee, but she's also a 15-time world arm wrestling champion IRL. You can see her in Lizzie McGuire,Material Girls, Weird: The Al Yankovic Story, and Killing It. Dot-Marie has been married to Bridgett Casteen since 2013.

Naya Rivera as Santana Lopez

Naya Rivera's Santana was one of the best characters on TV, and she had incredible vocal chops to boot. You can see the actress in Step Up: High Water, CSI: Miami, and Even Stevens. Naya passed away in 2020 while boating with her son Josey in 2020.

Heather Morris as Brittany Pierce

After you've binge watched Glee (again), you can see Heather Morris in Santa Fake, Cora Bora, Raven's Home, and So Help Me Todd. She competed in season 24 of Dancing With the Stars (she was also a backup dancer for Beyoncé, slay!), and shares two children with husband Taylor Hubbell.

Matthew Morrison as Will Schuester

Matthew Morrison has been in a number of musical productions outside of Glee, including the OG Broadway casts of Hairspray,The Light in the Piazza, and Finding Neverland. Most recently, he starred in Christmas movie Paris Christmas Waltz. Matthew shares two children with his wife Renee Puente.

Harry Shum Jr. as Mike Chang 

Harry Shum Jr. starred opposite Nina Dobrev in Love, Hard on Netflix, and you can also see him in Step Up 2: The Streets and Step Up 3D, as well as Everything Everywhere All At Once. He plays a small role during the credits of Crazy Rich Asians, and will reportedly star in a spinoff about his character and Gemma Chan's Astrid. He shares a child with wife Shelby Rabara.

Mark Wayne Salling as Noah "Puck" Puckerman 

Before joining the cast of Glee, Mark Salling starred in Walker, Texas Ranger, Children of the Corn IV: The Gathering, and The Graveyard. He also released his Pipe Dreams album after founding Pipe Dreams Records. Mark passed away in 2018.