Sleepy Mocktails or Pricey Placebos
A recent study by the American Academy of Sleep Medicine found that "12% of Americans are diagnosed with chronic insomnia." Recent experiments have discovered that the rise of video games and social media is linked to increasing symptoms of depression and poor sleep quality. In response, a new wellness trend has emerged: "sleepy mocktails," marketed as a solution. But do they truly work, or is their success purely psychological?
What are "Sleepy Mocktails"?
According to a Gallup pole (2023), cited by Time, 62% of adults (18-34 years old) said they drink alcohol—a statistic down from 72% decades ago, demonstrating the generational shift among Gen Z and millennials who started moving away from alcohol and drinking culture, fueling the rise of wellness trends and mental health awareness. This has led to the discovery of beverage alternatives packed with obscure vitamins, advertised as healthier substitutes. As a result, a new drink trend has taken over the internet—not just for its taste and appearance, but for its supposed benefits—tranquility and natural sleep aid.
The sleepy mocktail has a basis of three ingredients and claims to improve sleep effortlessly—tart cherry juice, magnesium powder and prebiotic soda. However, it extends beyond, with many more variations incorporating natural additives like L-Theanine and herbal extracts to potentially enhance the calming effect—though you should make sure with a healthcare professional on the additional supplements taken.
The Science Behind
Each one of these components can improve sleep quality, but their effectiveness depends on the prescribed dosage, the balanced combination of ingredients and the individual's response.
- Magnesium: It helps balance neurotransmitters in the nervous system, such as GABA, to promote relaxation. According to the National Library of Medicine, magnesium supplements have been shown to improve sleep quality, but there is still a lack of evidence to suggest that a single drink will produce noticeable results.
- L-Theanine: This amino acid, commonly found in green tea, is linked to reduced stress and improved focus. It increases alpha brain waves, encouraging a state of calm alertness. However, its impact on sleep depends on its concentration.
- Herbal extracts: Ashwagandha ancient herb connected to improved sleep quality. It has been associated with reducing cortisol levels, "promoting deeper sleep." Nevertheless, its effects build up over time instead of working immediately.
Magnesium and melatonin are generally more effective, according to Shelby Harris, a licensed clinical psychologist, but they have a stronger scientific backing and should not be taken in irregular amounts.
The Placebo Effect
The placebo effect occurs when a person believes a treatment is effective and experiences an improvement in their condition, when in itself, the treatment itself has no real impact. In this case, an insomniac might feel their sleep has improved after taking a sleep aid, even if the treatment lacks sufficient scientific backing.
A study published in Scientific Reports tested this idea by creating a placebo and presenting it is as a "nutraceutical combination" designed to improve sleep. Although the combination had no actual effects, the patients reportedly believed that their sleep quality improved rapidly, reinforcing that this effect exists. Given these findings, this raises the question: do these drinks hold the same response on our brains?
Social media users have placed full trust in their favorite influencers' claims about sudden improvements in sleep. If a fan believes a drink will help them relax, their body is likely to respond accordingly, even if the drink stimulates an expected response.
A Psychological Ritual
Beyond the psychological placebo effect that might incline this drink to feel healthy, the act of drinking a calming beverage at night itself is a behavioral cue for relaxation.
From a behaviorist perspective, our environment shapes our actions. This drink may signal to our brains that it's time to unwind, triggering a relaxation response as we prepare for sleep. Think about sipping a nighttime beverage—we naturally associate it with calming our nerves at the end of the day. Simply engaging in this ritual could function like meditation, lowering heart rates and easing "pre-sleep nerves" because of the comforting image we’ve constructed in our minds.
The Marketing Strategy
As the non-alcoholic beverage market continues to grow—reaching a staggering $902 billion in 2023—so does the rise of health-conscious trends on social media. Gen Z and millennials have fully embraced the wellness industry, prompting marketers to incorporate "clean" and "raw" branding to promote certain products.
TikTok plays a role in fueling these trends, popularizing the "Hot Girl Sleepy Drink." A notable example is Nara Smith, a content creator known for her health-focused, "made-from-scratch" recipes. She shares ASMR-style bedtime routines featuring this drink, further reinforcing its appeal. Beyond Nara Smith, many other content creators continue influencing their viewers despite having no scholarly background in nutrition and wellness with quick-fire sponsored recommendations.
As their posts gain millions of views, they blur the lines of a helpful suggestion and public health advice. The danger of this is that viewers will wholeheartedly believe their favorite content creators without realizing that these recommendations are paid words for them to state, issuing a big risk for their bodies as they unknowingly take supplements that could be harming their sleep cycle instead. As young adults watch these soothing videos, they're influenced to follow the trend to "improve their health," just as third-year AUP student Jaylee Garcia did.
@naraazizasmith who has tried this?? #fypシ #sleepygirlmocktail #drink #marriage #mocktails ♬ original sound - Nara Smith
Case Study
"I got diagnosed over spring break [2025], but I've always known my whole life," Jaylee opens up the discussion.
"The reason why I didn't want to take it seriously because sleeping medicine is known to be really addictive," Jaylee admits, explaining her prolonged diagnosis with insomnia. In addition, visiting a healthcare professional by yourself, deciding on the overwhelming amounts of prescriptions and the fear of powerful medications are just a few of the many reasons that keep insomniacs not seeking help. As she recounts her experience—from vivid, colorful hallucinations to terrifying nightmares—Jaylee decided to take action. After receiving a diagnosis, her energy returned, but her curiosity about alternative treatments peaked, leading her to the TikTok hashtag #sleepygirlmocktail.
When asked whether the new beverage worked, Jaylee expressed reluctance. After reflecting on her experience, she pointed out something that influencers often overlook—the inaccessibility of ingredients, especially outside the United States. “I would try it, but I don’t see tart cherry concentrate in France anywhere!” she said. Still, Jaylee laughs sarcastically as she is not convinced by this new trend. "Honestly, I think it's just placebo and trendy on social media. You're telling me that a drink is gonna start fixing my sleep over all of the other medications I take?" Nevertheless, Jaylee's reluctance stems from a growing divide between looks and true facts on social media, glamorizing true medical problems.
Trendy but Ineffective
As Gen Z and millennials proactively engage in the wellness industry, trends like the "Sleepy Girl Mocktail" are on the rise, capitalizing on the growing demand for healthy, alcohol-free beverages. However, these drinks should not be labeled as a "solution" for those suffering from insomnia or chronic sleep disorders simply because social media says so.
While research suggests that some ingredients may aid sleep, the small amounts in each drink are unlikely to have a significant physiological impact. Additionally, the so-called sudden effects likely stem from the placebo effect, as people psychologically associate the trendy drink with its proclaimed properties. Consumers should be cautious of similar trends, as they are often marketed as beneficial without substantial evidence. Aesthetics should not dominate accuracy on science because, at the end of the day, we must "stay true to the data", especially on the choices of our wellness.
The next wellness trend shouldn't be seen as a cure but rather as a starting point for researching your well-being. Your health should come before what's in style.
