Sleepy Girl Tart Cherry Drink (Printable Version)

A calming tart cherry drink with magnesium and sparkling water for a gentle, soothing effect.

# What You Need:

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01 - 4 fl oz 100% tart cherry juice, unsweetened
02 - 1/4 cup sparkling water, unflavored
03 - 1 tablespoon magnesium powder supplement, unflavored or berry flavor, cold-water soluble
04 - 1 teaspoon fresh lemon juice (optional)
05 - Ice cubes

→ Garnish

06 - Lemon wheel or fresh mint sprig (optional)

# Directions:

01 - Fill a glass with ice cubes.
02 - Pour tart cherry juice and lemon juice into the glass.
03 - Add magnesium powder and stir or whisk well until fully dissolved.
04 - Top with sparkling water and stir gently to combine.
05 - Garnish with a lemon wheel or mint sprig if desired. Serve chilled.
06 - Sip 30 to 60 minutes before bedtime for best effects.

# Expert Advice:

01 -
  • It actually helps you fall asleep—no placebo needed when your body genuinely feels calmer within minutes.
  • Three minutes from start to sip means you can make this without wrestling with complicated prep when you're already tired.
  • The tart cherry juice tastes genuinely delicious, so this feels like a treat rather than a chore or supplement.
02 -
  • Not all magnesium powders are created equal—magnesium oxide won't dissolve in cold liquid and may not absorb well anyway, so check your label carefully or you'll end up with a gritty disappointment.
  • The timing matters; drinking this 30 to 60 minutes before bed gives it time to actually work rather than just sitting in your stomach while you're trying to fall asleep.
03 -
  • Invest in a quality cold-water soluble magnesium powder—it's the difference between a smooth, pleasant drink and one that feels medicinal and gritty.
  • Drink this slowly and mindfully rather than chugging it; the ritual and intentionality are part of why it works so well for signaling sleep time to your body.
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