Magnesium supplements and mocktails for better sleep: Do they work?

You may have seen “sleepy girl mocktail” recipes making the rounds on social media, promising deep and restful sleep. Usually, these non-alcoholic beverages include a combination of tart cherry juice with other ingredients, like a magnesium supplement powder.  

We spoke with wellness dietitian Lindsey Wohlford to understand more about how these ingredients impact sleep and what cancer patients should know. 

How does magnesium affect sleep? 

Magnesium is a mineral involved in hundreds of processes in our bodies. One of the things that it does is to help relax our muscles, so magnesium can be effective in promoting relaxation before sleep.  

“But you don’t necessarily need to take a supplement to achieve that. Magnesium is readily available in lots of foods,” explains Wohlford.  

Foods rich in magnesium include: 

• Leafy greens
• Beans
• Seeds
• Nuts
• Lean proteins
• Whole grains
• Dairy 

“If you are eating these foods regularly as part of a healthy diet, most people are going to consume their magnesium requirements for the day,” says Wohlford. 

The recommended daily amount of magnesium for adults is: 

• Men age 19 and older: 400-420 mg per day 
• Women age 19 and older: 310-320 mg per day
  • During pregnancy: 350-360 mg per day 
  • During lactation: 310-320 mg per day 

“For example, a 40-year-old non-pregnant woman could meet her daily recommended amount of magnesium by eating one cup of cooked spinach, one cup of cooked quinoa and about an ounce of almonds,” explains Wohlford. 

There may be cases where someone could benefit from a magnesium supplement, but as is the case with any supplement, it’s important to speak with your doctor first. This can help you avoid any interactions with other medications or cancer treatment plans. 

Taking high-dose magnesium supplements can lead to diarrhea, nausea and cramping in some people. However, getting extra magnesium from food is considered safe because it is digested more slowly and excreted by the kidneys. 

Does tart cherry juice help you sleep? 

Tart cherry juice is a main ingredient in the popular “sleepy girl mocktail,” and there is some research that backs up the claim that it can promote sleep.  

“Tart cherry juice not only offers a natural source of melatonin, but it also contains tryptophan, an amino acid needed to produce melatonin and serotonin,” says Wohlford. “Used responsibly, it is considered safe for cancer patients.” 

The juice has a high antioxidant content, and it has been shown to improve muscle recovery following exercise by reducing inflammation. 

While tart cherry juice may be a safer alternative to help you sleep, compared to sleep medication, there are downsides, warns Wohlford.  

“There is a lot of sugar and calories in juice, so we don’t want to use it excessively or in large quantities,” she says. “If you are really struggling with sleep, trying it occasionally may be fine, but you may also need to speak with your doctor to find long-term solutions.” 

If you are going to drink tart cherry juice, Wohlford offers these recommendations: 

• Consume 100% tart cherry juice and avoid products with added sugars or artificial sweeteners. 
• Limit yourself to no more than 1-2 servings per day to avoid unwanted side effects such as diarrhea or an upset stomach. A serving size is 4-6 ounces. 
• Take into account that juice is high in natural sugars and lacks fiber. Both can contribute to elevated blood glucose levels and extra calories.  

Sleep hygiene is important, too 

“Most of the time, sleep issues aren’t caused by your diet,” says Wohlford. “But they can be due to stress or medication side effects.” 

Consistently practicing good sleep habits can help ensure you get more restorative sleep long-term. Wohlford says doing these things can improve your sleep: 

• Get off your electronic devices an hour before you’re ready to fall asleep. 
• Dim the lighting and keep your bedroom cool before bedtime.
• Get outside during the day to help regulate your circadian rhythm.
• Avoid eating too late in the day. Also, avoid eating spicy foods or drinking alcohol and caffeine before bed. 

“Chamomile and lavender tea can be a relaxing part of a bedtime routine, but they aren’t magical sleep aids,” says Wohlford. “It’s important to find what works for you and to seek help from a doctor if your sleep issues persist.” 

Request an appointment at MD Anderson online or call 1-877-632-6789.