This Sparkling Tart Cherry Juice Mocktail is a sweet, tart, fizzy take on the viral drink! Refreshing and delicious, it’s made with a handful of real food ingredients to promote relaxation, reduce inflammation, and help you unwind before bed.
I’m all about keeping nighttime routines simple, and this simple drink (adapted from our Anti-Inflammatory Diet Guide) has become one of my favorites. It’s calming, lightly sweet, and quietly working behind the scenes to fight inflammation while you rest.
Think of it as your “chill pill” in a glass—no heavy sedatives, just real-food ingredients that help your body relax and reset before bed.
Helpful Tips before You Sip
- Drink about an hour before bedtime so your body has time to absorb it.
- Start with a small magnesium dose, especially if you’re new to it or sensitive. Too much can cause digestive upset.
- Avoid added sweeteners or flavored sparkling waters with caffeine, artificial sweeteners, or additives that may interfere with sleep.
- If you’re on medications or have a medical condition, especially related to kidney function or the heart, check with your doctor before using magnesium or tart cherry juice regularly.
Ingredients & Their Sleep Benefits
Below is an overview of the ingredients and recipe. Please be sure to scroll down to the recipe card below for the complete details.
- Tart cherry juice naturally contains melatonin and tryptophan, which help regulate your sleep-wake cycle. Studies suggest it may improve sleep quality when taken before bed. Choose 100% unsweetened tart cherry juice to avoid added sugars that can disrupt sleep. (Source)
- Magnesium is known for supporting muscle relaxation, calming the nervous system, and promoting deeper sleep. Magnesium bisglycinate is often preferred because it’s gentle on the stomach and well absorbed. Always check with your healthcare provider. Too much can cause digestive upset or interact with medications. (Source).
- Honey or Maple Syrup helps balance the tart flavors. A small amount of natural sugar before bed can trigger just enough insulin to help more tryptophan reach your brain. Tryptophan is a building block for melatonin, your body’s natural sleep hormone. (Source) In other words: a tiny bit of natural sugar might gently support your sleep cycle. Just don’t overdo it, or skip if you’re sensitive to sugar.
- Sea Salt adds electrolytes and helps your body stay hydrated overnight, especially when paired with magnesium. A little goes a long way. So, a small pinch is all you need!
- Lime adds a bright, digestion-friendly zing. Pineapple brings bromelain (a digestion-supporting enzyme). Use whichever you prefer, or both!
- Mint – Even if you don’t eat the mint, the aroma alone can help soothe your senses and promote relaxation. The menthol in mint is known for its calming effects on the nervous system. For extra benefit, gently crush the leaf before adding it to release those essential oils.
- Sparkling water – Choose a clean, unflavored sparkling water or a naturally flavored one without added sweeteners.
How to Make a Tart Cherry Juice Mocktail for Sleep
The last thing you need before bed is a complicated drink—this one’s just a few easy steps.
- Combine. Stir the ingredients in a glass or shaker.
- Serve. Add ice, and top the drink off with sparkling water.
- Garnish with fresh mint, optional lime and cherry, and enjoy close to bedtime.
More of Our Favorite
Nourishing Drink Recipes
Tart Cherry Juice Sleep Cocktail Recipe
- Total Time: 0 hours
- Yield: 1 drink 1x
- Diet: Gluten Free
Description
A refreshing way to support better sleep and calm inflammation. This lightly sweet, tart, and fizzy mocktail is packed with natural sleep helpers and anti-inflammatory ingredients. It’s basically your chill pill in a glass—no heavy sedatives, just real food helping your body unwind.
Ingredients
- 2–3 oz 100% tart cherry juice (unsweetened)
- 1–2 teaspoons fresh lime or 2 tablespoons pineapple juice (to taste)
- ½–1 teaspoons raw honey or maple syrup (optional)
- Magnesium powder (from a pill or powder supplement)- dosage will vary per individual. See notes.
- Pinch of sea salt
- Sparkling water (to top)- choose unsweetened
- Ice
- Fresh mint leaf (for garnish)
Instructions
- Stir tart cherry juice, lime/pineapple juice, honey, magnesium, and sea salt in a glass or shaker.
- Add ice and top with sparkling water.
- Stir gently, garnish with mint, and sip about an hour before bed.
Notes
Magnesium Tip- I use magnesium bisglycinate since it’s gentle on the stomach and supports relaxation. Start with a small dose and increase gradually if needed.
*Disclaimer– Check with your doctor before starting new supplements in case they interfere with other medications.
- Prep Time: 5 minutes
- Cook Time: n/a
- Category: drink
- Method: mix
- Cuisine: American
Nutrition
- Serving Size: 1 drink
- Calories: 44
- Sugar: 9.1 g
- Sodium: 87.2 mg
- Fat: 0 g
- Saturated Fat: 0 g
- Carbohydrates: 11.5 g
- Fiber: 0.5 g
- Protein: 0 g
- Cholesterol: 0 mg
she only drank the tart cherry juice. I’ll send her this recipe. Maybe the magnesium will help alleviate the weird dreams. LOL
Keep me posted! She could be having vivid dreams from other medications or hormonal fluctuations as well.
Can I give this to my 8 year old? I love the taste and it did help me sleep better.
Hi Chel! Tart cherry juice is usually safe for kids in small amounts — you can start with 1–2 oz diluted in water or sparkling water. I’d skip the magnesium unless you have a kid-safe version and your pediatrician gives the go-ahead. For flavor, you can reduce or leave out the sweetener and just add a splash of lime or pineapple juice. And of course, it’s always best to check with your child’s doctor before introducing any new supplements, even gentle ones like magnesium.
My daughter just drank tart cherry juice and said that it gave her the WEIRDEST dreams so she had to stop. I guess it does have properties to help sleep and is probably different for everyone.
Oh no! Did she take the magnesium too or just the tart cherry juice? I’ve never had weird dreams when I take the tart cherry juice with magnesium.