Pin It I discovered this drink at 11 PM on a Tuesday when I couldn't sleep, scrolling through my phone and finding this viral recipe that promised actual calm in a glass. The deep ruby color of tart cherry juice caught my eye first, and something about the simplicity of it—just a few ingredients, no fuss, no baking—felt like permission to finally take my sleep seriously. My friend had mentioned magnesium in passing months earlier, and this was the moment I actually decided to try it. I made the first batch skeptical but hopeful, and by the time I sipped it, I was already feeling the ritual of it matter more than I expected.
My roommate caught me making this one night and asked what the ruby-colored potion was, expecting something complicated. When I explained it was basically cherry juice and magnesium, she laughed and asked if she could try it too. We both sipped it sitting on the kitchen counter in the dark, not talking much, and there was something unexpectedly nice about sharing a quiet moment that felt intentional instead of accidental. Now when either of us has a rough sleep coming, we make these together first.
Ingredients
- Tart cherry juice (4 oz, unsweetened): This is the star—tart cherries contain natural melatonin and anthocyanins that genuinely support sleep cycles, and the unsweetened version means you're not adding empty sugar before bed.
- Sparkling water (1/4 cup): The bubbles make this feel like a treat rather than a supplement, and they help distribute the magnesium evenly as you drink.
- Magnesium powder (1 tablespoon, unflavored or berry): Choose a cold-water soluble variety like magnesium glycinate or magnesium citrate—these dissolve smoothly and won't leave a chalky taste lingering in your mouth.
- Fresh lemon juice (1 teaspoon, optional): A small squeeze brightens the cherry and cuts through any flatness, plus the acidity helps magnesium absorption.
- Ice cubes: Cold drinks feel more refreshing, and the ice gives you something to hold onto if you're still wound up.
- Lemon wheel or fresh mint (optional garnish): A small visual touch that makes the drink feel intentional, like you're taking care of yourself.
Instructions
- Build your base with ice:
- Fill your glass generously with ice—this keeps everything cold and gives the magnesium powder a smooth surface to settle against.
- Pour in the cherry and lemon:
- Add the tart cherry juice first, then the lemon juice if you're using it, watching the color deepen as they mix.
- Stir in the magnesium carefully:
- Add the powder and stir or whisk steadily for about 30 seconds, making sure you don't see any white particles settling at the bottom—undissolved magnesium tastes grainy and bitter.
- Top with fizz and fold together:
- Pour the sparkling water slowly so you don't lose all the bubbles, then give it a gentle final stir to marry the flavors without flattening the carbonation.
- Dress it up if you want:
- A lemon wheel floating on top or a mint sprig tucked to the side takes this from quick fix to intentional ritual.
- Wait and sip mindfully:
- Drink this 30 to 60 minutes before bed, not right before—your body needs time to absorb the magnesium.
Pin It The real shift came about a week in, when I realized I was falling asleep without that anxious 20-minute wind-down period I'd gotten used to. This drink became less about the ingredients and more about the signal I was sending myself—that sleep mattered, that I was worth three minutes of intentional preparation. Now it's the first thing I make when I feel my sleep slipping.
Choosing Your Magnesium Wisely
Magnesium comes in different forms, and they're not interchangeable for this drink or your body. Magnesium glycinate dissolves most smoothly and is gentlest on the stomach, magnesium citrate has a slightly tangy taste but absorbs well, and magnesium threonate is specifically formulated to cross the blood-brain barrier if that's something you're interested in. I stick with glycinate because it disappears into the drink without fanfare, but experiment with what feels right for your body and your budget.
The Cherry Juice Factor
Not all cherry juices are created equal—you need the tart kind (usually labeled as sour cherry or Montmorency cherry), not sweet cherry juice, which tastes entirely different and doesn't have the same sleep-supporting compounds. I used to grab whatever was closest at the grocery store until a friend pointed out the difference, and switching changed everything about how much I actually enjoyed drinking this. Look for 100% juice with no added sweeteners, and if your local store doesn't carry it, online grocery services almost always do.
Customizing Your Calm
Once you've nailed the base recipe, this drink becomes your playground for small tweaks that match your evening mood and taste. A tiny drizzle of honey if you want it sweeter, a dash of vanilla extract if you're feeling cozy, even a pinch of sea salt if you want to balance the tartness—the magnesium and cherry will anchor whatever direction you take it.
- Fresh mint is my default garnish because it feels luxe but takes zero effort.
- If you're sensitive to cold drinks before bed, let it sit for a few minutes to warm slightly, or make it with room-temperature sparkling water instead.
- Double-check your magnesium label for any warnings if you're on medications—some supplements interact with certain prescriptions.
Pin It This drink has become my small act of self-care on nights when everything else feels chaotic. It's simple enough to actually do on exhausted evenings, and intentional enough to feel like you're taking yourself seriously.
Recipe Questions & Answers
- → What gives this drink its tart flavor?
The tart cherry juice provides the distinct tangy and slightly sweet taste, which is the primary flavor component.
- → Can I omit the magnesium powder?
Yes, omitting magnesium will not affect the basic flavor, but it is included here for its calming properties.
- → Why add sparkling water?
Sparkling water adds a gentle effervescence that lightens the texture and enhances refreshment.
- → Is lemon juice necessary in the mix?
Lemon juice is optional but adds a bright acidity that balances the tartness and deepens the flavor.
- → How should I serve this drink?
Serve chilled over ice and optionally garnish with a lemon wheel or fresh mint for aromatic appeal.
- → Can this drink support better sleep?
The combination of tart cherry juice and magnesium is known to help promote relaxation and a restful night.