The Restorative Sleep Mocktail: a bedtime ritual for balance and rest
Sleep is one of the quiet foundations of wellbeing. When it flows, everything feels lighter: energy, mood, digestion, focus. But when nights become restless, when stress or shifting hormones disturb our rhythms, it can leave us feeling unsteady.
This is where small rituals can make a difference. Simple, nourishing practices that tell the body it’s safe to soften, unwind, and prepare for rest. One of my favourites is what I call the Restorative Sleep Mocktail, a calming evening drink designed to support the nervous system, balance blood sugar, and gently nudge the sleep–wake cycle back into rhythm.
Why a Sleep Mocktail?
Evening habits shape the way we rest. A glass of wine, late-night scrolling, or sugary snacks can all disrupt sleep quality. This ritual offers another path, a delicious, functional drink that feels like an evening treat, yet carries ingredients chosen for their restorative properties.
Together, these elements can:
Support melatonin production and the sleep–wake cycle
Calm the nervous system to ease tension and racing thoughts
Steady blood sugar, reducing the chance of overnight dips that wake you up
Provide nutrients that support hormonal balance
It works best as part of a wider sleep ritual, dimmed lights, journaling, stretching, or simply a few minutes of quiet before bed.
The star ingredient: Montmorency Tart Cherries
At the heart of this mocktail is Montmorency tart cherry concentrate. These small, deep-red fruits are naturally rich in melatonin, the hormone that helps regulate sleep, as well as anthocyanins, compounds shown to reduce inflammation and support recovery.
Research suggests that Montmorency tart cherries may:
Increase natural melatonin levels
Extend total sleep time
Improve sleep efficiency and quality
If you’d like to try it, I recommend looking for pure concentrates with no added sugar or preservatives. In the UK, options include:
CherryActive (Active Edge)
Optima Montmorency Cherry Concentrate
Other supportive ingredients
Magnesium: contributes to the reduction of tiredness and fatigue, and supports normal psychological and nervous system function. Magnesium glycinate or citrate are often better absorbed and gentle on digestion.
Ashwagandha (optional): a traditional adaptogen that may help the body adapt to stress. If you’re new to adaptogens, start small and gradually increase to the recommended dosage.
Flavour boosters: a pinch of cinnamon, or a drizzle of raw honey can balance the tartness of the cherries.
The Restorative Sleep Mocktail recipe
Ingredients (serves 1):
30ml Montmorency cherry concentrate
150–200ml still or lightly sparkling water (or calming herbal tea, such as chamomile)
½–1 tsp magnesium powder (glycinate or citrate)
Optional: ½ tsp ashwagandha powder
Optional flavour: cinnamon or honey
Unsure which brand to choose? Drop me an email and I can share the options I often recommend in practice, along with a discount code if you’d like to try them.
Method:
Stir the magnesium (and ashwagandha, if using) into the cherry concentrate until dissolved.
Top with water or herbal tea.
Add flavour boosters to soften the tartness.
Sip slowly, about 30–60 minutes before bed.
Weaving it into a sleep ritual
The mocktail is just one part of a wider bedtime practice. To deepen its effects, pair it with calming habits such as:
Gentle stretching or yoga
A short journaling session to clear the mind
Meditation or breathwork
Switching off screens and dimming lights to support natural melatonin release
The Restorative Sleep Mocktail is more than a recipe, it’s an invitation to slow down. A signal to body and mind that the day is drawing to a close, and it’s time to rest.
With the soothing properties of tart cherries, magnesium, and optional adaptogens, this simple evening ritual can support hormone balance, ease stress, and encourage deeper, more restorative sleep.