A Registered Dietician Swears by “The Sleepy Girl Mocktail”–Here’s Why You Should Try It Too

If you’re struggling to get more shut-eye at night, you’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, one in three American adults (about 84 million people) describes their sleep as “fair” or “poor.” It’s no secret that sleep is important, and we’ll try any hacks to make sure we get enough of it. Enter the Sleepy Girl Mocktail. Created to send you into a deep slumber, this buzzy wellness drink has taken over TikTok. But the real question is: does it work? As a wellness expert, I’m always interested in ingredients, so I took a deep dive into the mocktail to see if it can grant you those coveted eight hours of sleep. Keep reading to find out what you need to know before mixing it up for yourself. 


What is the “Sleepy Girl Mocktail?”

Maybe you’ve already seen the viral video, but if you haven’t, I’ve got you covered. Created by TikToker Gracie Norton, she shares that combining tart cherry juice and magnesium is a “match made in heaven for good sleep.” Here’s how to make the mocktail: Combine one teaspoon of Moon Juice’s Magnesium-Om and a cup of Lakewood Organic Tart Cherry Juice in a glass, then froth them together with a handheld frother, such as this one. Transfer the mixture to a wine glass filled with ice and top it off with a splash of Lemon Lime OLIPOP. The result is a great-tasting, fizzy drink that aids in sleep.


Have you tried the sleepy girl mocktail yet?? Check out @gracie_norton recipe and try it for yourself! All you need is tart cherry juice, magnesium glycinate in powdered form or magnesium drops, and a mixer (olipop is amazing). 🍒 #sleepygirl #sleepygirlmocktail #naturalhealth #sleepaid #insomnia #magnesiumdeficiency #magnesiumglycinate #magnesiumdeficiency #wellnesstok #wellnesstips

♬ Fake ID X Walking On A Dream Carter Walsh Remix – CarterWalsh

Our new favorite nighttime beverage! Thanks @Gracie Norton for the inspo! #iamwellandgood #sleepygirlmocktail #sleeptok #healthydrinks

♬ original sound – 🤒

Will it help you get better sleep?

Short answer: Maybe. Magnesium can help activate neurotransmitters that aid in relaxing your body for a good night’s rest. Additionally, some research has shown that magnesium may help reduce insomnia in older adults. When it comes to using a magnesium supplement for your own Sleepy Girl Mocktail, make sure you’re choosing the right kind. There are different types of magnesium, which have different side effects. Magnesium glycinate can aid in sleep, whereas magnesium oxide is used as a stool softener, so it’s best to opt for magnesium glycinate if your goal is better to sleep. 


Lets talk about why a dietitian loves this trend, why you absolutely should use @drinkolipop over any other bev, the science to consider and other tips to help that #hotgirlsleep #sciencetalk #sleepygirlmocktail #sleepygirl

♬ original sound – Jenna | Realistic Dietitian

Tart cherries contain two sleep-inducing components: tryptophan and melatonin. Tryptophan is an amino acid that helps the body produce the hormone melatonin, and melatonin is secreted in the body when it is time to transition to sleep. Additionally, tryptophan enables the production of serotonin, which allows us to relax. Bottom line: Cherry juice is a great choice for a nightcap.

While OLIPOP doesn’t have any additional benefits for sleep, it does include a great nutrient profile with nine grams of prebiotic fiber, making it a great choice for digestive health. It also comes in a ton of great flavors and adds a little fizz and fun to the mocktail.


Final thoughts 

There are a few things to keep in mind before implementing the Sleepy Girl Mocktail into your regular nighttime routine. As with all health and wellness trends, it is not one-size-fits-all. What works for some may not work for everyone. And if you do struggle with trouble sleeping, please consult your physician before beginning any supplements. 

From a health standpoint, there’s certainly nothing wrong with combining the three ingredients for an evening drink, especially since there is research to back up its sleep-inducing benefits. That said, 8 oz. of tart cherry juice contains a large amount of sugar, so choose a juice that is pure tart cherry juice and be mindful of how much you pour into your glass. To avoid having a sugar spike before bed, consider drinking the mocktail for 1-2 hours before falling asleep. This will also help prevent having to get up to use the bathroom while you’re getting that much-desired Zzzs.


TRY IT I KID YOU NOT I WAS OUT 😴 Also i have tried it multiple nights & there’s def a difference on nights i don’t drink it #magnesiumbenefits #cherrytartjuice #sleepygirlmocktail #mocktailwithbenefits #mocktail #momtok #magnesiumglycinatebenefits

♬ So it goes x Miss Americana – 🪩

sleepy girl mocktail but does it count if i also take nyquil?

♬ original sound – kelly

Does it actually work or was it 11pm?? Idk. #sleepygirlmocktail

♬ original sound – fernieejc

Give it a try and see how it can benefit your health and well-being. Sweet dreams!

Everything You Need to Host the Bougie Picnic of Your Dreams This Spring

When the weather is nice, there is a 99% chance I’m enjoying my meals outside. Whether on my patios, at a restaurant, or a park taking a break, I love eating al fresco. Even my morning coffee tastes better with a side of sunshine and fresh air. To level up my love of eating outside, one of my absolute favorite activities in the springtime is hosting picnics. I’ve had a picnic alone in the park with a book and some snacksplanned a romantic picnic date at a winery, and hosted one for friends—complete with a menu, music, and cocktails—and it never fails to be a good time.


The best part is that a picnic is one of the easiest events to host. Requiring only minimal set-up and no-fuss refreshments, it really couldn’t be simpler. All you need is a plan so that everyone knows where to show up, when to be there, and what to expect. Read on for everything you need to have a glorious picnic outside this season.

Pick a time and place

When it comes to location, you want a place where you can enjoy the sunshine and retreat to some shade if you get too warm. A public park, the beach, or even your backyard are all great options. The next step is to pick a time, and IMO, there is no bad time of day to have a picnic. Make it a brunch, an afternoon hangout, or even a nighttime soirée that ends with s’mores and watching the sunset.

If you want to add a special activity to your picnic, you could make it a wine tasting, play croquet or giant Jenga, or have a cornhole competition. Whatever you decide, be sure to check with your local park’s rules and regulations to ensure everyone will have a fun time!

Create a chic and cozy vibe

Blankets and pillows are essential for picnic comfort. You don’t want to be sitting directly on the ground, and if you’re hosting a big group, it’s not always feasible to bring chairs for everyone.


You’ll want to grab blankets that are designed specifically for outdoor use, meaning they’re waterproof on one or both sides. That way, your bum won’t get wet while you sit on the ground, and the material is essentially spill-proof, just in case. For pillows, be sure to bring enough outdoor cushions for each person to sit on as well as some extras, both for laying down and additional decor.

Lean into the natural aesthetic

Since you’re already outside in nature, you don’t need to go crazy with the decor. If you want your picnic to be picture-perfect, grab a bouquet of fresh blooms, bring some fancy glassware, and set out some serving trays or cutting boards to act as sturdy and aesthetically pleasing surfaces. And don’t forget a chic picnic basket to hold your refreshments. You can now find tons of different options, including traditional wicker baskets, ones with built-in charcuterie boards, cooler-style bags, and everything in between.


Plan your picnic menu

When it comes to picnic recipes, you want the dishes to be easy to eat while sitting on the ground, quick to clean up, and, most importantly, delicious. From my experience, sharable dishes and finger foods are always winners. Here are a few no-fail options:

  • Charcuterie: Charcuterie is always a crowd favorite. Curate a selection of meats, cheeses, and small snacks like nuts and olives. Remember: You’ll want about 2-3 ounces of meat and cheese per person.
  • Pasta salad: Pasta salad is easy to prepare and goes with just about everything at a picnic. Try option 1 or option 2 for some recipe inspo.
  • Caprese skewers: These skewers are another staple on my picnic menu. They’re so easy to make and delicious to eat. If you don’t like Caprese, try a version using watermelon and feta instead.
  • Dips with veggies or chips: Everybody loves a good dip. Pick your favorite(s) and pair them with some chips or fresh veggies.
  • Finger sandwiches: Slider-style sandwiches or pinwheel wraps are perfect for picnics. You can make variations like chicken salad, ham, and cheese, or Italian sandwiches.
  • Fruit salad: Like pasta salad, fruit salad is a picnic classic. Toss your favorite fruits together and add a drizzle of honey and lime juice for a simple and sweet treat.

Craft some cocktails (or mocktails)

Drinks at a picnic should be light and refreshing. Keep it simple with a classic lemonade, or add some fresh fruit for some seasonal flair. For something boozy, you can never go wrong with a rosé sangria, watermelon mojito, or Aperol spritz. These are great options that you can make ahead of time in a big batch for easy prep.


There are also plenty of fun mocktail options that would be great for a picnic. To keep it simple, pick up a few bottles or cans of your favorite non-alcoholic drink.

Don’t forget the essentials

The last thing you want is to get to your picnic and realize you forgot something. Make a list of the essentials before you go, like serving utensils, plates, cups, garbage bags, napkins, ice, water, a Bluetooth speaker, portable chargers, bug repellent, hand sanitizer, and extra sunscreen. Once you have everything, you’re ready to enjoy your picnic and the beautiful springtime weather!

Check out:

DIY An Aesthetic Picnic Set-Up + Luxury Picnic Essentials 

How to Create A Picture Perfect Picnic for Instagram

What to Bring on a Picnic Date in 2023 (A Complete Guide)

Luxurious Summer Picnic Vlog | Black Girl Magic



Today, I want to share with you 5 ways you can make the best out of your menstrual phase. In this blog post, I’m going to share with you concrete tips to guide you through your menstrual journey. Specifically, during your menstruation and luteal phase as both can be emotionally overwhelming, tiring, and uncomfortable. You also might experience PMS symptoms during those phases which make us go through a festival of emotions. Menstruation is not fun and I want to share with you how you can make the best out of it!


Physical activities 🧘‍♀️

The first way you can make the best out of your menstrual phase is through physical activity. By that, I don’t necessarily mean an intense cardio workout, I mean more a physical activity like walking or yoga. Body movement is a wonderful way to soothe premenstrual symptoms. It notably improves blood circulation, regulates your mood, and calms painful cramps. Plus, I always feel like shit and bloated during my periods, and body movement helps with that.

Taking time off 🍸!

In general, your menstruation phase calls for relaxation. It’s the moment your body asks for you to take it slow and rest. So, a second way you can make the best out of your menstrual phase is by taking some time off. I take my menstruation phase as an opportunity to rewind and make time for myself. It’s my self-care moment of the month. This is when I usually paint or read a book on my very comfortable couch. It’s not the best time for me to socialize or go partying, but I love having solo dates and just chilling at coffee places!

Hot infusions 🫖

The third way you can make the best out of your menstruation is through tea! Herbal infusions are another way you can relieve emotional and physical PMS symptoms. Here are some of my recommendations:

🌼Chamomile to relieve cramps and reduce stress

🌱Raspberry leaves to soothe cramps

🌸Valerian to relieve cramps, soothe anxiety and help with sleep

🤍Ginger to relieve back and stomach pain and soothe digestion


Food during your menstrual phase🥑

A healthy diet is an important aspect of everyone’s life and for each phase of our cycle. Some of the general rules you can follow are to try to favor fruits, legumes, and vegetables, keep yourself hydrated, avoid eating transformed food in big quantities, and eat diverse sources of proteins. During your menstrual and luteal phase, you can opt for food rich in potassium, magnesium, calcium, and vitamin E such as bananas, sweet potatoes, raw spinach, or dried tomatoes. During that phase, I love to eat warm food that feels comforting and that doesn’t make me feel bloated. I’ve also read that caffeine can make your cramps worse, it’s something I’ve also noticed, so opt for herbal tea instead which has a lot of benefits.

S*xu*l activities 🍑

Finally, one way you can make the best way out of your menstrual phase is through sexual activity. This is definitely personal and more of a preference, but I find that it’s a great way to soothe cramps, strengthen your relationship with yourself and your partner, and just feel good in general. This is of course something you should talk to your partner about ahead, keep an open mind and set boundaries if needed. You can also find comfortable ways to do it, like putting a towel on the bed or doing it in the shower. It’s really up to you and your partner!


That’s it for today! I hope you enjoyed reading this post today and I will see you on my next blog post 🤍!

Celebrity Documentaries That Will Keep You Glued to Your Seat

When I tell you I’d give anything to have a casual heart-to-heart with Taylor Swift or be a fly on the wall in Britney Spears’ tour bus, I’m genuinely not joking. But alas, those days will probably never come (manifesting otherwise, though), so picking from the wide range of tell-all celebrity documentaries streaming services have to offer is the next best thing. These films give us an intimate inside look into the very public yet simultaneously hidden lives of some of the most well-known people in the world, touching on their upbringings, struggles, triumphs, and other moments that remind us—whether you’re famous or not—there’s always more to a person than meets the eye. 

Luckily, countless amount of 10/10 celebrity documentaries have been made in recent years, so we gathered some favorites that give us a front-row seat to the stories of idols, icons, and legends we know and love. Get comfy, grab a snack, and read on through our top picks.


Selena Gomez: My Mind & Me (2022)

While she’s one of the most infamous celebrities of our time, there is so much more to her story than just that. Selena Gomez is giving the world a closer look at her life in the spotlight with this deeply personal and heartfelt documentary that follows the singer, actress, and producer on a seven-year journey navigating the pressures of life-long fame while struggling with depression, anxiety, and chronic disease.

Amy (2015)

Alexa, play “Back to Black” by Amy Winehouse. This deeply emotional film is a favorite celeb doc of mine, being made up of archival footage and personal testimonials that piece together the entire life story of the iconic and indescribably talented British singer/songwriter who lost her life to a drug overdose. 


Although heartbreaking and hard to watch at times, Amy is powerfully executed and well-presented, offering audiences a tough but necessary outlook inside the life of one of the most celebrated artists even today. Mark Ronson, a long-time friend, and producer who worked with Winehouse find the documentary to be “respectful” to the late singer.

(Fair warning: Self-harm and substance abuse make big appearances in this doc.)


HOMECOMING: A Film By Beyoncè (2019)

More than 50 years from now, I and the rest of the world will still be talking about the historical moment that was Beychella. This intimate, in-depth look at Beyoncé’s 2018 Coachella performance isn’t your average concert movie—it shows the deeply personal and emotional road that led up to this moment that represented both a show-stopping performance and a cultural movement.

Through a combination of backstage chit-chat, honest AF dialogue from Beyoncé herself, and rehearsal footage, Homecoming chronicles what went into Beyoncé’s iconic 2018 Coachella performance— the first time a Black woman headlined the music festival.

This Grammy-winning documentary has been written, directed, and produced by R&B sensation Beyoncé herself. A Grammy-nominated music film, Homecoming pays homage to and celebrates all the Black creatives and women that came before Queen Bey. Packed with performance, pride, and power, this Netflix documentary affirms what you already knew intuitively: For Beyoncé, the stage is home.

A Ballerina’s Tale (2015)

Legendary Misty Copeland became the first African-American woman to hold the position of principal dancer in the American Ballet Theatre, and this beautifully made documentary follows the remarkable journey to her groundbreaking achievement. 

You don’t have to be a former dancer or current ballerina to enjoy this documentary on the greatest ballerina of all time: Misty Copeland. Through A Ballerina’s Tale, an IFC Film, Copeland proves that what people think ballerinas have to be (white, petite, rich, young) is racist, classist hogwash. Both inspirational and aspirational, this doc is for anyone looking for an ~against all odds~ heroine story.


Miss Americana (2020)

Even if you’re not a Swiftie, watching this is so worth it. This film offers a rare look at iconic pop artist Taylor Swift during a very transformational and isolating time in her life as she embraces her role as an artist while also learning to embrace the full power of her voice to stand up for herself and what she believes in.

Becoming (2020)

Based on Michelle Obama’s bestselling memoir by the same name, this documentary follows the former US First Lady on her 34-city book tour, where she discusses her life, time in the White House, connecting with people, and her plans. It includes footage and talks of the Obamas, personal anecdotes, and lessons that have shaped her life. Spoiler alert: she is the kindest and coolest woman ever.

Britney vs. Spears (2021)

Quick back story: Britney was involuntarily committed to a psychiatric ward in 2008 after what’s been deemed her infamous meltdown (you know, when she shaved her head?), shocking paparazzi and the public in the process. Soon after, Britney was put in a conservatorship under her family.


Framing Britney Spears, produced by FX and Hulu and investigated by The New York Times, explores the misogyny, cruelty, and ableism that led to the 39-year-old star being bound by this legal conservatorship, which many now believe should never have been implemented in the first place.

Even though the efforts to #FreeBritney finally paid off earlier last year (2022), this doc is still worth a watch. Through exclusive interviews and sharing of confidential evidence, the world gets a behind-the-scenes look at Britney Spears’ fight for autonomy through the release of her conservatorship. 

Disclosure (2020)

This powerful documentary tackles a full history of transgender representation in Hollywood and serves as a wake-up call against stereotypes and images in the media that have harmed and misrepresented this community for so long. Trans actresses such as Laverne Cox, Rain Valdez, and more share their personal experiences to start this incredibly important but unfortunately neglected conversation.

Demi Lovato: Dancing With The Devil (2021)

In this heavy yet inspiring four-part YouTube docuseries, Demi Lovato, her loved ones, and her team recount her nearly fatal 2018 overdose. The incident left the superstar at a breaking point in her addiction and mental health that she had to tirelessly work and fight to overcome. 

Whether you’ve been a Demi fan since their Barney and Friends days, or were late to the game only stanning her with the release of the Tell Me You Love Me 2017 album, you’ll be transfixed by this four-part documentary series. But ultimately, the series ends on a hopeful note with the finale, titled “rebirthing,” suggesting the pop star has finally found their footing.


Tina (2021)

A tell-all on the woman who gave us the gift that is “What’s Love Got To Do With It”? Sign me up. This is a revealing look at the life and career of pop icon Tina Turner, focusing on her improbable rise to early fame, personal and professional struggles, and her 1980s comeback of a lifetime.

Billie Eilish: The World’s A Little Blurry (2021)

The amount of milestones and accomplishments Billie Eilish achieved before she was even an adult is unreal, and this doc follows the intimate journey of how writing and recording her debut album with the help and support of her family changed her life forever.

Gaga: Five Foot Two (2017)

Lady Gaga is more than just a powerhouse singer decked in a meat dress—she’s a human with wants, anxiety, imposter syndrome, fibromyalgia, and talent. In this up-close-and-personal Netflix documentary, the A Star Is Born actress and the real-life pop star gets raw about the way society’s view on femininity, sexuality, success, access, and ability has caused her pain. It also explores how she’s redefined for herself what it means to be successful, to emerge from that pain more-self-assured.

 This Is Paris (2020)

Paris Hilton is known as the OG influencer, but that doesn’t mean she’s immune to having her image warped, then guzzled by gossip columnists and bored house moms alike—in fact, just the opposite.

In This Is Paris, the hotel heiress takes back the mic to give viewers a real, unfiltered look at her not-so-happy life, including her time at a program in Utah where she was abused. What starts as a story about just another rich blonde girl, evolves into something much more nuanced. Ultimately, the film challenges the societal expectations put on stars like Paris.

‘Pamela, a Love Story’ (2023)

After decades of turmoil, the ever-charming pop culture icon Pamela Anderson reflects on the gigantic turn her life took when her voice was taken away from her. The documentary directed by Ryan White and produced by her son Brandon Thomas Lee also includes never-seen-before footage as well as personal journal entries dating several years back.

Pamela, a Love Story is undoubtedly a crucial watch for those who are keen on getting an inside look at the actress and model’s life. It is honest, sweet, and human — and more importantly, Anderson’s story is finally told by the only person that should be telling it: herself. The touching documentary, which inspires viewers with Anderson’s bravery and positivism and reclaims her narrative after enduring years of ridicule and disrespect, will undoubtedly change many people’s perspectives on the unforgettable Baywatch icon.


Bright Lights: Starring Carrie Fisher and Debbie Reynolds (2016)

Did you know that Singin’ In The Rain icon Debbie Reynolds and Star Wars actress Carrie Fisher was related? Yep! The mother-daughter duo lived next door to each other until late in their lives, teasing, bickering, and helping each other until they both passed unexpectedly, just days apart. Bright Lights offers a sneak peek into the life of and bond between these showbiz babes.

What’s My Name: Muhammad Ali (2019)

Directed by Antoine Fuqua (Training Day and The Magnificent Seven) with LeBron James and Maverick Carter serving as executive producers, What’s My Name: Muhammad Ali explores Ali’s challenges, confrontations, comebacks, and triumphs through recordings of his voice. The two-part documentary paints an intimate portrait of a man who was a beacon of hope for oppressed people around the world and, in his later years, was recognized as a global citizen and a symbol of humanity and understanding. Alongside using Ali himself to guide viewers through his journey, What’s My Name: Muhammad Ali features archival footage, some of it previously unseen.”

Quincy (2018)

Beyond his acclaim as a trumpeter, producer, conductor, composer, and arranger, Quincy Jones’ inimitable gift to discover the biggest talents of the past half of the century is unprecedented. He has shaped the pop culture landscape for 70 years, mentoring and cultivating the careers of young talents, from Lesley Gore to Oprah Winfrey and Will Smith. Directed by Rashida Jones (Angie Tribeca and Hot Girls Wanted) and Alan Hicks (Keep On Keepin’ On)Quincy seamlessly threads personal vérité moments with private archival footage to reveal a legendary life like no other.”

Toni Morrison: The Pieces I Am (2019)

Toni Morrison: The Pieces I Am offers an artful and intimate meditation on the life and works of the acclaimed novelist. From her childhood in the steel town of Lorain, Ohio to 1970s-era book tours with Muhammad Ali, from the front lines with Angela Davis to her riverfront writing room, Toni Morrison leads an assembly of her peers, critics, and colleagues on an exploration of race, the US, history, and the human condition as seen through the prism of her literature. Inspired to write because no one took a ‘little black girl’ seriously, Morrison reflects on her lifelong deconstruction of the master narrative. Woven together with a rich collection of art, history, literature, and personality, the film includes discussions about her many critically acclaimed works, including novels The Bluest EyeSula, and Song of Solomon, her role as an editor of iconic Black literature, and her time teaching at Princeton University.


Robin Williams: Come Inside My Mind (2018)

A funny, intimate, and heartbreaking portrait of one of the world’s most beloved and inventive comedians, Robin Williams: Come Inside My Mind is told largely through Williams’ own words, and celebrates what he brought to comedy and the culture at large, from the wild days of late-1970s L.A. to his death in 2014. The film explores his extraordinary life and career, revealing what drove him to give voice to the characters in his mind. With previously unheard and unseen glimpses into his creative process through interviews with Williams, as well as home movies and onstage footage, this insightful tribute features in-depth interviews with those who knew and loved him, including Billy Crystal, Whoopi Goldberg, and his son, Zak Williams.”

Diana, Our Mother: Her Life and Legacy (2017)

Diana, Our Mother features interviews with Prince William and Prince Harry, both of whom talk openly about their mother and pay tribute to the many ways her influence has shaped their lives. The film offers a fresh and revealing insight into Princess Diana through the personal and intimate reflections of her two sons and her friends and family, many of whom have never spoken publicly before, to bring together a unique portrait of an iconic person who touched the lives of millions. Prince William and Prince Harry share some of their earliest memories of their mother, recall the final conversation they had with her before her tragic death in August 1997, and discuss their feelings in the aftermath of losing her. The documentary also celebrates the achievements of Diana’s work and her sons’ determination to continue the campaigns that were closest to her heart.”


‘Bombshell: The Hedy Lamarr Story’ (2017)

Bombshell: The Hedy Lamarr Story, directed by Alexandra Dean, showcases the life of a Hollywood movie star who was hailed as the most glamorous and beautiful in the entire world. While Lamarr‘s beauty was undeniable, her outstanding true talents were often tragically obscured by her looks.

Very few people knew about the actress’ inherent scientific intellect; thanks to this documentary, Hedy Lamarr is seen through a different lens; a more accurate one. This captivating biography isn’t afraid to go into details. Bombshell incites audiences into realizing just how intelligent and underappreciated Lamarr was in electronics.