Creamsicle Melatonin Mocktail Recipe (+ Video)

In your "sleepy girl" (or guy) era? Once you taste this Sleepy Girl Mocktail 2.0, it may become the favorite part of your sleep hygiene routine. Inspired by the classic summer treat, the orange creamsicle, this Creamsicle Melatonin Mocktail is made with just a few simple ingredients and includes Fast-Acting Liquid Melatonin (citrus-vanilla flavor).

What is a sleep mocktail?

A sleep mocktail is a non-alcoholic drink enjoyed before bed that has ingredients to support a good night's sleep.

A mocktail itself is a non-alcoholic mixed drink that is made to resemble the look and taste of a cocktail, often including fruit juices, soft drinks, and herbs, minus the alcohol. Adding ingredients like liquid melatonin to the mix can help you fall asleep and stay asleep for the night. The original Sleepy Girl Mocktail, which includes ingredients such as tart cherry and magnesium, was popularized on TikTok in 2023 and made headlines as a tasty way to help you sleep. Why magnesium and tart cherry? Magnesium can help promote relaxation and tart cherries contain a small amount of melatonin, typically less than 1 mg per serving. However, since most foods contain only small amounts of this helpful hormone, going straight to the source and taking melatonin itself may be your best bet to encourage healthy sleep.

How does melatonin support healthy sleep?

Melatonin has been shown to promote healthy sleep/wake patterns and encourage onset, duration and quality of sleep. Healthy sleep patterns are governed by your body's circadian rhythms, and melatonin helps keep your circadian rhythms in tune. Melatonin is primarily synthesized by your pineal gland and released mostly at night to make falling asleep easier. However, melatonin release tends to decline with age and can be affected by jet lag, shift work and more. Devices such as computers, tablets and phones can also disrupt our sleep patterns. Having caffeine too late in the day is also another common culprit.

A good night's sleep is not only important for feeling rested the next day, but also for our overall health, including cognitive function and metabolism. Melatonin promotes healthy sleep while supporting immune function, promoting cellular DNA health, and helping to inhibit oxidative stress from free radicals.

References

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• Duffy JF, et al. "High dose melatonin increases sleep duration during nighttime and daytime sleep episodes in older adults." J Pineal Res. August 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9288519/
• Gardiner C, et al. "The effect of caffeine on subsequent sleep: A systematic review and meta-analysis." Sleep Med Rev. June 2023. https://pubmed.ncbi.nlm.nih.gov/36870101/
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