Sleepy Girl Tart Cherry Drink (Printable)

Tart cherry juice and magnesium combine with sparkling water for a calming, bedtime beverage.

# What You'll Need:

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01 - 4 fl oz 100% tart cherry juice (unsweetened)
02 - 1/4 cup sparkling water (unflavored)
03 - 1 tbsp magnesium powder supplement (unflavored or berry flavor, cold-water soluble, optional)
04 - 1 tsp 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 (if using) into the glass.
03 - Add magnesium powder and stir or whisk thoroughly until completely dissolved.
04 - Top with sparkling water and stir gently to combine.
05 - Add a lemon wheel or mint sprig to garnish if desired.
06 - Consume 30 to 60 minutes before bedtime for optimal calming effect.

# Expert Suggestions:

01 -
  • It takes three minutes to make and actually tastes like a treat, not medicine.
  • Tart cherry juice has real science behind its sleep benefits, so you're not just hoping—you're helping yourself.
  • There's something grounding about making a ritual drink before bed; it signals to your body that rest is coming.
02 -
  • Not all magnesium powders dissolve in cold liquids—I learned this the hard way after buying a bulk container that turned into sludge, so always check the label and look for words like cold-water soluble or chelated.
  • The timing matters; drinking this 30 to 60 minutes before bed gives your body time to absorb the magnesium rather than rushing into sleep and wasting it.
03 -
  • Invest in a small whisk or electric milk frother—it dissolves the magnesium powder in seconds and makes the whole process feel more like craft than chore.
  • Make this drink at the same time each night; your body learns the rhythm and starts preparing for sleep before you even take the first sip.
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