Save I discovered this drink on a particularly restless night when my usual wind-down routine just wasn't cutting it. Scrolling through my phone at midnight, I stumbled across this viral mocktail trend and was immediately intrigued by its simplicity—just a few ingredients combining tart cherry juice with magnesium powder. The next evening, I decided to give it a try, and something about that deep ruby liquid and the quiet ritual of stirring it together felt like I was taking care of myself in a way that mattered. Now it's become my go-to evening ritual, the drink I reach for when I want to signal to my body that it's time to wind down.
I've started making this for my roommate on nights when she mentions having trouble sleeping, and watching her take that first sip and then relax into her evening has become oddly satisfying. There's something almost ceremonial about preparing it together—the clink of ice in the glass, the way the sparkling water fizzes up when it hits the cherry juice, that moment of anticipation waiting to see if it'll actually work. It's become our small shared ritual on stressful weeks.
Ingredients
- Tart cherry juice (4 oz, unsweetened): This is the star player—tart cherry contains natural melatonin and anthocyanins that genuinely support sleep, not just flavor. I learned to always buy 100% juice with no added sugars, as the sweetened versions can actually keep you wired.
- Sparkling water (1/4 cup): The effervescence makes this feel like a proper beverage rather than a supplement drink, and it lightens the intensity of the pure cherry juice perfectly.
- Magnesium powder (1 tablespoon): This is where the magic happens—magnesium helps relax your nervous system, but you absolutely must use a cold-water soluble variety or it'll sit gritty at the bottom like a failed science experiment. I learned this the hard way.
- Fresh lemon juice (1 teaspoon, optional): A tiny squeeze cuts through the richness of the cherry juice and adds brightness that makes this feel less medicinal and more like an actual drink you'd want.
- Ice cubes: These keep everything cold and dilute it slightly as they melt, which actually improves the flavor balance over the first few minutes of sipping.
- Lemon wheel or mint sprig (optional garnish): A small touch that transforms this from functional to intentional—it's the difference between taking medicine and enjoying a moment.
Instructions
- Chill your glass with ice:
- Fill your glass generously with ice cubes—this keeps everything properly cold and matters more than you'd think for the flavor.
- Pour in the cherry base:
- Add the tart cherry juice first, then the lemon juice if you're using it. Smell that deep, slightly tart aroma; that's the anthocyanins you're about to consume.
- Whisk in the magnesium:
- This is crucial—use a small whisk or even a fork to break up any lumps as you stir the magnesium powder in thoroughly. You want it completely dissolved, not settling at the bottom as a grainy reminder of your impatience.
- Top with fizz:
- Pour the sparkling water slowly and stir gently to combine everything without losing too much carbonation.
- Garnish and serve:
- Add your lemon wheel or mint if you're using it, then sip slowly about 30 to 60 minutes before bed for the best effect.
Save There was one night when I offered this to my partner after he mentioned a stressful day at work, expecting him to be skeptical. Instead, he drank it slowly, and about an hour later, he fell asleep during a show we were watching—something that hadn't happened in months. That quiet moment of watching someone actually relax because of something you made is when this drink stopped being a trend and became something real to me.
The Sleep Science Behind This Drink
Tart cherry juice is genuinely one of the few foods with peer-reviewed research backing its sleep benefits, containing natural melatonin and anti-inflammatory compounds that your body recognizes and responds to. Magnesium works differently—it quiets your nervous system by blocking stress hormones, so together they're approaching better sleep from two complementary angles. I stopped thinking of this as a trendy drink and started seeing it as a genuinely useful tool for nights when my mind won't settle down.
Making It Your Own
While the basic recipe is perfect as-is, I've discovered a few variations that work depending on my mood or what I have on hand. Sometimes I add a tiny drizzle of honey if I want it sweeter, though I've found the cherry juice is already pleasant enough on its own. Other nights, I swap the lemon juice for a small squeeze of lime, which shifts the flavor profile entirely and keeps the drink from feeling repetitive even though I make it several times a week.
Timing and Ritual
I've learned that the 30-to-60-minute window before bed isn't arbitrary—it's the sweet spot where the magnesium has time to start working without being so early that the effect wears off. Making this drink has also become a signal to my brain that the day is ending, the equivalent of changing into comfortable clothes but for my nervous system. The ritual of preparing it slowly, without rushing, has become as important as the drink itself.
- Consistency matters more than perfection—make this the same time each evening and your body starts to anticipate the wind-down.
- If magnesium gives you any digestive sensitivity, start with a smaller amount and work up, or try a different form like magnesium glycinate.
- Keep a batch of tart cherry juice in your fridge so you're never tempted to skip this on nights when you really need it.
Save This simple drink has quietly become one of my favorite things to make, not because it's trendy, but because it actually works and tastes good doing it. It's proof that sometimes the best wellness tools are the ones that don't feel like punishment.
Recipe Q&A
- → What makes tart cherry juice suitable for this drink?
Tart cherry juice is known for its natural compounds that promote relaxation and support restful sleep.
- → Can I use any type of magnesium powder?
Choose a high-quality, cold-water soluble magnesium powder to ensure it dissolves well and is gentle on the stomach.
- → Is sparkling water essential in this blend?
Sparking water adds a light effervescence that balances the tart cherry and lemon flavors, enhancing the drink's refreshing quality.
- → Can I customize the flavor of this drink?
Yes, optional additions like lemon juice, honey, or a mint sprig can tailor the flavor to personal preference.
- → When is the best time to enjoy this drink?
Enjoy 30 to 60 minutes before bedtime to allow its calming effects to gently support your evening routine.