What Kind of Juice Makes You Tired? Natural Sleep Aids Explored

December 2, 2025 •

4 min read

According to the Sleep Foundation, nearly one-third of Americans report not getting enough sleep each night. While many factors influence rest, your choice of beverage can play a significant role, with certain juices containing compounds that promote relaxation and induce fatigue, leading to the question, "what kind of juice makes you tired?"

Quick Summary

Certain fruit juices, particularly tart cherry and kiwi, contain natural compounds like melatonin and serotonin that can promote tiredness and improve sleep quality. Some viral concoctions, like the 'sleepy girl mocktail,' leverage these ingredients, but moderation and timing are key to maximizing their benefits.

Key Points

Tart Cherry Juice is Most Recommended: It's a natural source of melatonin and tryptophan, compounds that regulate the sleep-wake cycle and have been scientifically shown to improve sleep duration and efficiency.
Kiwi Juice Provides Serotonin: Contains serotonin and potent antioxidants that help calm the nervous system and regulate sleep patterns, making it another effective bedtime option.
Magnesium Boosts Relaxation: Minerals like magnesium found in some juices and supplements (e.g., in the 'sleepy girl mocktail') can help relax muscles and calm nerves, promoting a more restful state.
Choose 100% Unsweetened Juices: To avoid energy-disrupting blood sugar spikes, always opt for pure, unsweetened juice options rather than those with added sugars or concentrates.
Timing and Moderation Matter: Drink sleep-promoting juices about an hour before bed to allow for digestion and prevent nighttime bathroom trips from interrupting your sleep.
Combine with Good Sleep Hygiene: While juices can help, they are most effective when combined with a healthy sleep routine that includes consistent bedtimes and limited screen use before sleep.

Tart Cherry Juice: The Melatonin Powerhouse

Among the various juices known for promoting sleep, tart cherry juice stands out for its high concentration of naturally occurring melatonin, the hormone that regulates the sleep-wake cycle. Studies have consistently shown that consuming tart cherry juice can significantly increase sleep time and efficiency in adults, including those with insomnia.

How Melatonin Works

Melatonin signals to your body that it's time to prepare for sleep. By drinking tart cherry juice, you are essentially supplementing your body's own production of this crucial hormone. The effects can help reduce sleep latency (the time it takes to fall asleep) and improve the duration of your slumber, resulting in a more restorative night.

Scientific Backing for Tart Cherry Juice

Multiple studies have explored the sleep-enhancing effects of tart cherry juice. A pilot study involving adults with insomnia demonstrated that consuming tart cherry juice resulted in increased sleep duration and improved sleep efficiency. Researchers attribute this not only to melatonin but also to increased tryptophan availability, an amino acid that serves as a precursor to both serotonin and melatonin production.

Kiwi Juice: A Source of Serotonin and Antioxidants

While not as rich in melatonin as tart cherries, kiwis contain a notable amount of serotonin, a neurotransmitter that can help regulate the sleep-wake cycle. The fruit's high antioxidant and anti-inflammatory properties also help calm the mind and body, creating a more relaxed state conducive to sleep. Some research suggests that eating two kiwis an hour before bed can help people fall asleep faster and improve overall sleep quality.

The “Sleepy Girl Mocktail” Trend

A popular internet trend involves a non-alcoholic drink known as the "sleepy girl mocktail," combining tart cherry juice with magnesium powder and sparkling water. Magnesium is another mineral that can promote relaxation by calming nerve activity and helping regulate melatonin. This mocktail is a good example of combining sleep-promoting ingredients, but the science supporting its direct effectiveness is still developing, and individual results can vary.

Understanding the Combined Effects

The ingredients in the sleepy girl mocktail work synergistically. The melatonin from tart cherry juice and the nerve-calming effects of magnesium create a powerful duo for relaxation. However, it's crucial to use unsweetened juice to avoid sugar spikes, and those with kidney issues or on certain medications should consult a doctor before taking magnesium supplements.

Juices to Consider Before Bed

To help you decide which juice to incorporate into your nighttime routine, here is a comparison of some popular options:


Juice	Key Sleep-Promoting Compound	Scientific Backing	Other Benefits
Tart Cherry Juice	Melatonin	Strong, multiple studies confirm increased sleep duration and efficiency.	Reduces inflammation and muscle soreness.
Kiwi Juice	Serotonin, Antioxidants	Moderate, some studies show improved sleep onset and duration.	High in Vitamin C and fiber, aids digestion.
Banana Smoothie	Magnesium, Potassium	High in minerals that support muscle relaxation and melatonin production.	Excellent source of potassium and dietary fiber.
Pomegranate Juice	Magnesium, Vitamin C	Limited, contains sleep-supporting magnesium but can cause digestive issues if overconsumed.	Rich in antioxidants.
Coconut Water	Electrolytes (Magnesium, Potassium)	Helps with hydration and can support muscle relaxation.	Excellent natural hydrator.

The Importance of Moderation and Quality

When choosing a sleep-aid juice, always opt for 100% pure, unsweetened varieties. Added sugars can cause a blood sugar spike followed by a crash, which can interfere with sleep rather than help it. Additionally, consuming large quantities of any juice before bed can lead to nighttime trips to the bathroom, disrupting sleep.

Conclusion: Which Juice is Best for Tiredness?

While many juices offer potential sleep benefits, tart cherry juice is the most researched and consistently recommended option for promoting tiredness due to its melatonin content. For those seeking an alternative, kiwi juice offers serotonin and antioxidant benefits, while a banana smoothie provides a boost of relaxing magnesium and potassium. However, no single beverage can replace a consistent, healthy sleep routine. Practicing good sleep hygiene, such as limiting screen time and maintaining a calming bedtime ritual, will always yield the best results for a restful night.

Lists of Nutrients and Lifestyle Factors

Nutrients in Sleep-Inducing Juices:

Melatonin: A hormone regulating the sleep-wake cycle, found in high levels in tart cherry juice.
Tryptophan: An amino acid that helps the body produce melatonin and serotonin.
Serotonin: A neurotransmitter that regulates mood and sleep, present in kiwis.
Magnesium: A mineral known for its muscle-relaxing and nerve-calming properties.
Antioxidants: Compounds like Vitamin C and polyphenols that reduce inflammation and oxidative stress.

Lifestyle Factors for Better Sleep:

Maintain a consistent sleep schedule, even on weekends.
Avoid caffeine and heavy meals late in the day.
Limit exposure to bright lights and electronics before bed.
Create a relaxing bedtime routine, such as reading a book or taking a warm bath.

Frequently Asked Questions

Yes, tart cherry juice contains high levels of natural melatonin, a hormone that regulates sleep cycles, and tryptophan, a precursor to serotonin and melatonin. These compounds can help you feel more tired and improve sleep quality.

While many fruits contain nutrients beneficial for health, not all juices promote sleep effectively. Those rich in melatonin (tart cherries) or serotonin (kiwis) are the most promising. However, most scientific research focuses on specific fruits rather than general juice types.

No, orange juice is generally not recommended before bed. It is highly acidic and can cause stomach upset, especially on an empty stomach. The natural sugar content can also lead to blood sugar spikes that disrupt sleep.

It is best to drink a glass of sleep-promoting juice, like tart cherry juice, about one hour before you plan to go to sleep. This allows your body to digest the drink and for the calming effects to begin before bedtime.

Yes, moderation is important. Overconsumption of any juice, even sleep-promoting ones, can be counterproductive. Large volumes of liquid before bed can lead to nighttime waking for bathroom trips, disrupting your sleep cycle.

The 'sleepy girl mocktail' combines tart cherry juice, magnesium powder, and sparkling water. While the individual ingredients (melatonin from cherries and relaxation from magnesium) have sleep-supporting properties, the overall effectiveness as a proven sleep aid is not robustly studied, and individual results will vary.

Tart cherry juice has stronger, more consistent scientific backing specifically for improving sleep quality and duration due to its higher melatonin content. Kiwi juice, while beneficial due to its serotonin, is less researched in comparison.