Pin This I discovered this drink on a night when my mind wouldn't settle, racing with tomorrow's worries as I stared at the ceiling. A friend mentioned she'd been mixing tart cherry juice with sparkling water before bed, and something about the ritual stuck with me. The first time I made it, I wasn't expecting much, but that deep crimson color and the tart-sweet sip felt like permission to finally exhale. Now it's become my signal to my body that the day is ending, that it's time to let go.
I made this for my roommate one evening when she mentioned struggling to sleep, and watching her face soften after the first sip was unexpectedly moving. She started making it herself the next night, and now we sometimes prepare them together while talking about our days, this little moment of slowness we've carved out before bed. It became less about the drink and more about the intentional pause.
Ingredients
- Tart cherry juice (unsweetened, 3/4 cup): This is the heart of everything—look for brands with no added sugar, because the natural tartness is what does the magic here, not sweetness masking the real flavor.
- Sparkling water or club soda (1/2 cup): The bubbles lift the drink and keep it refreshing rather than heavy, which matters when you're winding down.
- Magnesium supplement (1 tablespoon, optional): If you choose to include it, liquid or unflavored powder dissolves cleanest, and it genuinely seems to deepen the calm.
- Freshly squeezed lemon juice (1 teaspoon): Bottled works in a pinch, but fresh lemon adds a brightness that feels intentional, like you're actually taking care of yourself.
- Honey or maple syrup (1 teaspoon, optional): Maple syrup keeps this vegan if that matters to you, and honestly, sometimes the cherry juice is sweet enough on its own.
- Ice cubes: Cold drinks at bedtime might seem counterintuitive, but the chill is part of the whole sensory experience.
- Fresh mint sprig and lemon wheel (for garnish, optional): These aren't just pretty—the mint releases a calm aroma when you sip, and the lemon wheel gives you something to play with.
Instructions
- Chill your vessel:
- Fill a 10–12 oz glass with ice cubes, letting them settle so they're tightly packed. This keeps your drink cold all the way through, not watered down by melting ice.
- Build the base:
- Pour the tart cherry juice over the ice, then add the fresh lemon juice and give it a gentle stir. You'll see the color deepen slightly when the lemon hits it.
- Sweeten if you like:
- If using honey or maple syrup, add it now and stir well until it's fully dissolved into the cold liquid. Taste as you go—you might find you don't need much.
- Add calm if desired:
- If you're using the magnesium supplement, stir it in now and keep stirring until you see no powder settling at the bottom. Some supplements blend better than others, so patience here matters.
- Top and combine:
- Pour the sparkling water or club soda over everything and give the whole glass a gentle stir, preserving those bubbles. You'll hear the faint hiss of carbonation, and that sound is oddly soothing.
- Garnish and pause:
- Float a lemon wheel on top if you have one, tuck in a sprig of fresh mint, and take a moment before you drink it. This drink is meant to slow you down, so let it.
Pin This There's a moment, maybe two minutes after I finish this drink, when I notice my shoulders have dropped an inch lower than before. That's when I know it's working—not just the science of it, but the whole ritual, the taste, the intentionality of making something just for myself before sleep.
The Science of Settling In
Tart cherry juice has genuinely been studied for sleep, so you're not just making something that tastes good—you're actually working with your body's natural rhythms. The tartness triggers something in you that says this is different from a regular drink, this is purposeful. When you pair that with the optional magnesium, you're layering in something that quietly supports relaxation without making you feel like you're taking medicine.
Customizing Your Version
This drink is forgiving enough to adapt to what you have on hand, but each choice matters slightly. Some nights I muddle a few mint leaves in the bottom of the glass before pouring anything in, and the smell that releases is almost as calming as the drink itself. Other times I skip the sweetener entirely and let the cherry shine, or I use different citrus if lemon feels too sharp. The version you make is the one that's right for you.
Making This a Real Ritual
The magic of this mocktail isn't just in the ingredients—it's in deciding that you're worth five minutes of intentional preparation before bed. Pour it into your favorite glass, not a mug, because there's something about the visual of this deep red drink that tells your brain something is shifting. Drink it slowly, not rushed while scrolling or multitasking, because the whole point is presence.
- Make the same drink at roughly the same time most evenings so your body starts to recognize the signal.
- If magnesium isn't your thing, the cherry juice alone does most of the work.
- Keep unsweetened cherry juice stocked—it's the one ingredient you truly can't substitute and have this turn out right.
Pin This This drink has become my permission slip to slow down, a small act of self-care that costs almost nothing but feels like everything. Some nights it's the difference between restless sleep and deep rest, and some nights it's just a moment of quiet before the world demands something from me again.
Recipe Q&A
- → What gives this drink its tart flavor?
The tartness comes from the unsweetened tart cherry juice, balanced with lemon juice for a bright, refreshing taste.
- → Can I substitute the sparkling water with something else?
Yes, club soda or seltzer can be used to add effervescence without altering the flavor significantly.
- → Is the magnesium supplement necessary?
The magnesium is optional but can promote relaxation and enhance the calming effects of the drink.
- → How can I adjust the sweetness level?
Sweetness can be customized by adding honey or maple syrup to taste, or omitted for a more tart profile.
- → What garnishes are recommended?
A fresh mint sprig and a lemon wheel add visual appeal and subtle aromatic notes, enhancing the drinking experience.
- → Is this beverage suitable for vegan diets?
Using maple syrup instead of honey keeps this beverage vegan-friendly, along with its naturally gluten-free ingredients.