Better sleep scores tonight: the sleepy athlete mocktail recipe
11 November 2025|Written by: Dream Chronicler
You hit your protein targets. You crushed your intervals. You stretched. Yet you are staring at the ceiling at 11 pm feeling wired but tired. You know your wearable is going to give you a harsh readiness score in the morning.
Sleep is not just rest. It is the most important training session of your day. If you are not sleeping, you are not recovering. When your sleep suffers, your injury risk goes up and your reaction time goes down.
Many athletes turn to complex supplements or heavy sedatives to knock themselves out. But there is a simpler, science backed drink making waves in the recovery world. It is called the Sleepy Athlete Mocktail. This specific combination of ingredients does more than just make you drowsy. It targets the physiological barriers that keep athletes awake, like high core body temperature and elevated cortisol.
Here is how you can build this recovery tool into your nightly routine and finally see those green recovery scores you have been chasing.
The Sleepy Athlete Mocktail Recipe
This drink is simple to make. It uses three specific ingredients chosen for their ability to lower inflammation and signal your nervous system that it is time to shut down.
The Stack:
- 30 ml Tart Cherry Juice (concentrate is best)
- 3 g Glycine (powder form)
- 200 to 300 mg Magnesium Glycinate (powder or empty a capsule)
- Water (sparkling or still) to taste
Instructions:
Mix all ingredients in a glass with water. Add ice if you prefer it cold. Drink this approximately 60 minutes before you plan to sleep.
Why This Specific Stack Works for Athletes
You might have seen the “Sleepy Girl Mocktail” on social media. That trend usually involves tart cherry juice and magnesium powder mixed with prebiotic soda. While that is a good start, the athletic version adds Glycine and is specific about the type of magnesium.
This is not just a tasty drink. It is a functional supplement stack designed to manipulate your biology in three specific ways.
1. Tart Cherry Juice for Melatonin and Inflammation
The base of this mocktail must be Tart Cherry juice, specifically from Montmorency cherries. This is very different from the sugary cherry drink you find in the soft drink aisle.
The Science
Tart cherries contain small amounts of exogenous melatonin. This is the hormone that signals to your body that it is night time. But there is a second mechanism that is even more important. The juice contains procyanidins. These compounds help increase the bioavailability of tryptophan. By stopping the enzyme that breaks tryptophan down, your body can use it more effectively to create its own natural serotonin and melatonin.
The Recovery Bonus
Athletes get a double benefit here. Tart cherries are rich in anthocyanins. These are powerful antioxidants with anti inflammatory properties. Research indicates that consuming tart cherry juice can reduce the symptoms of Delayed Onset Muscle Soreness (DOMS).
If you have ever struggled to get comfortable in bed because your legs are throbbing from a heavy squat session, this is for you. Reducing that inflammation helps you physically settle down faster.
2. Glycine for Core Temperature Regulation
This is the ingredient most people miss, but it is critical for performance recovery. Glycine is an amino acid that acts as an inhibitory neurotransmitter.
The Science
Your body needs to drop its core temperature by about one degree Celsius to initiate deep sleep. If you have trained late in the evening, your metabolic rate is high and your body temperature might still be elevated. This makes falling asleep physically difficult.
Research suggests that taking 3 grams of glycine before bed helps lower core body temperature. It does this by increasing blood flow to your extremities, which draws heat away from your core. This drop in temperature is a biological green light for your brain to enter sleep mode.
The “Sharp” Factor
Glycine has another benefit for the morning after. Studies have shown that glycine can improve subjective sleep quality and reduce daytime sleepiness. This means you wake up feeling sharper and ready to tackle your next training block, rather than groggy.
3. Magnesium Glycinate for Nervous System Regulation
Magnesium is a mineral that many athletes are deficient in because we lose it through sweat. It plays a role in over 300 enzymatic processes in the body, including muscle function and relaxation.
The Science
Magnesium regulates neurotransmitters like GABA. Think of GABA as the brakes for your nervous system. It quiets down the nerve activity that keeps your mind racing with thoughts about work or your next race.
Why Glycinate?
The form of magnesium matters. You want Magnesium Glycinate for this mocktail. This form is magnesium bound to glycine. It is highly bioavailable, meaning your body absorbs it easily.
Crucially, it is very gentle on the stomach. Other forms like magnesium oxide or magnesium citrate can act as laxatives. The last thing you want before bed is digestive distress. Magnesium Glycinate promotes relaxation without the risk of an upset stomach.
Timing Your Intake for Maximum Effect
The ingredients are important, but the timing is just as vital. You cannot chug this drink right before your head hits the pillow and expect a miracle.
The 60 Minute Window
Aim to drink your mocktail about 60 minutes before bed. This gives your body time to absorb the compounds and start the physiological processes of cooling down and relaxing.
Hydration Management
Drinking a large glass of liquid immediately before sleep is a mistake. It will almost certainly wake you up in the middle of the night for a bathroom trip. This fragments your sleep cycles and ruins your recovery score. By drinking it an hour before bed, you have time to process the liquid before you actually go to sleep.
Fact Check and Realistic Expectations
We love data, but we also need to be realistic about results. This mocktail is a tool, not magic.
The Accumulation Effect
Don’t be discouraged if your recovery score doesn’t jump 20 points after one night. Nutritional interventions often work best cumulatively. Stick with the routine for 1 to 2 weeks. Watch your trend lines on your Oura or Garmin rather than focusing on a single night of data.
Watch the Sugar
Tart cherry juice is a fruit juice, which means it contains natural sugars. While the glycemic index is relatively low, you still want to be mindful. Stick to the recommended 30ml serve. Some commercial “cherry drinks” are loaded with added cane sugar. High sugar intake right before bed can spike cortisol and disrupt sleep, which is the opposite of what we are trying to achieve. Always check the label.
Integrating This Into Your Sleep Hygiene
The Sleepy Athlete Mocktail works best when it is part of a broader wind down routine. You can take all the magnesium in the world, but if you are scrolling social media with full brightness in a hot room, you are fighting a losing battle.
Set the Environment
While you are sipping your mocktail, prepare your bedroom. It should be cool and dark. Blackout curtains are one of the best investments you can make for your recovery.
Reduce Light Exposure
Bright blue light suppresses melatonin production. In that hour before bed, try to dim the lights in your house. Put your phone away or wear blue light blocking glasses. Let the mocktail do its work without fighting against artificial stimulation.
Stress Management
If your mind is racing with tomorrow’s to do list, try doing a “brain dump” in a journal while you drink your mocktail. Get the thoughts out of your head and onto paper so your brain knows it doesn’t have to hold onto them.
Frequently Asked Questions
Can I just take melatonin supplements instead?
You can, but many experts recommend trying natural sources first. Synthetic melatonin supplements often contain dosages far higher than what your body produces naturally. This can sometimes lead to grogginess the next day. The tart cherry juice provides a precursor and naturally occurring melatonin that is often gentler.
Is this safe for everyone?
This stack is generally considered safe for most healthy adults. However, if you are pregnant, have kidney issues, or are on medication (especially for blood pressure or blood sugar), you must check with a medical professional first.
Can I mix this with my protein shake?
It is best to keep this separate. Protein digestion requires energy and increases thermogenesis (heat production), which we are trying to lower with the glycine. Have your last meal or protein snack a bit earlier, and let this mocktail be the final step in your routine.
Prioritise Your Recovery Tonight
Training provides the stimulus, but sleep provides the growth. If you are training hard but sleeping poorly, you are simply breaking your body down without giving it the resources to build back stronger.
Give the Sleepy Athlete Mocktail a try tonight. It is a simple, effective, and delicious way to signal to your body that the work is done and it is time to recover.
Check your wearable data in the morning. Are you ready to see that sleep score climb?
