“Sleepy Time” Spritzer
Serves 1
Ingredients:
- ½ cup of Unsweetened Tart Cherry Juice
- 1 scoop of magnesium glycinate powder (optional- check dosing on supplement)
- 6oz of lime seltzer water
- ¼ cup fresh berries for garnish (blueberries, pomegranate seeds, raspberries)
- Lime
Directions:
If you’re using magnesium powder, start by mixing that with the Tart cherry juice in a
cup. (If you mix magnesium powder with seltzer water, it will start fizzing, creating gas
and making it an undesirable color but still fine to drink!)
Pour the magnesium and juice mixture over a glass of seltzer and add your berries or
pomegranate seeds.
Garnish with a lime wedge and enjoy!
The combination of Tart cherry juice with magnesium has been termed the “sleepy girl mocktail”
all over social media as both ingredients can help improve the quality of your sleep and muscle
recovery but anyone can enjoy it! Magnesium is a mineral that can also be found in foods like
chocolate, nuts, avocados, and spinach but it is estimated that around 50% of Americans are
consuming less than the recommended amount of magnesium daily (DiNicolantonio, 2018).
There are several different types of magnesium supplements, each serving different purposes.
For this recipe, I recommend either Magnesium Glycinate (may be labeled as magnesium bis-
glycinate) for its calming properties, potential to improve sleep, and reduce anxiety and stress
(Hill, 2023). Tart cherry juice has also been shown to reduce insomnia by increasing sleep time,
ability to enhance mood, and reduce oxidative stress in muscles (Losso et al, 2018, Chai et al,
2019; Hooper et al, 2021; Wangdi et al, 2022). I like to enjoy this about 2 hours before bed for
optimal sleep and muscle recovery overnight.