As the days stretch long into golden evenings and garden party invites pile up, it can feel like summer socialising is synonymous with clinking cocktail glasses. But if you’re health-conscious or prioritising better sleep, the traditional cocktail hour might feel less like a celebration and more like a disruption to your wellness goals.

While alcohol might initially make you feel sleepy, experts say it’s no friend to your rest. “Alcohol disrupts REM sleep and leads to sleep fragmentation,” explains sleep expert Martin Seeley from MattressNextDay. And that’s before factoring in caffeine-laced mixers and sugar-heavy syrups, which can spike your blood sugar and stimulate your nervous system long after sunset.

Cue the Sleepy Girl Mocktail — the viral sensation that’s taken over TikTok with more than 30 million views and counting. Designed to soothe, rather than stimulate, this trend taps into the growing love for functional wellness drinks, without sacrificing ritual or flavour. Ingredients like tart cherry juice, chamomile, lavender and lemon balm support your natural circadian rhythm and help wind the body down, beautifully served over ice in your favourite glass.

So, whether you’re skipping the booze altogether or just want a gentler nightcap, these dreamy summer mocktails offer a smarter way to sip. Here are three seasonal, sleep-supporting recipes you can make at home using refined sugar-free, UK-friendly ingredients.

Lavender & Lemon Balm Sleepy Girl Spritz

Floral, calming, and delicately sweet — perfect for golden hour.

Ingredients:

• 200ml Daylesford Organic Sparkling Elderflower
• 1 tsp raw honey or maple syrup (to taste)
• ½ tsp culinary-grade dried lavender buds or a splash of Naturally Cordial Lavender Syrup (lightly sweetened)
• 1 tsp lemon balm tincture or 2 lemon balm tea bags brewed in 100ml water and cooled
• Juice of ½ a lemon
• Ice and edible flowers or lemon slice for garnish

Instructions:

1. If using tea bags, steep them in 100ml hot water for 10 mins, then chill.
2. Mix cooled tea, lemon juice, and raw honey in a shaker or jar until combined.
3. Pour over ice in a large wine glass and top with Botanic Lab Calm.
4. Add a few lavender buds or a splash of lavender syrup. Garnish and serve.

Why it works: Lavender and lemon balm both promote calm by supporting GABA activity in the brain, helping you shift from stress to serenity.

Chamomile & Vanilla Nightcap

Like a hug in a glass — gentle, soothing, and subtly creamy.

Ingredients:

• 150ml strong chamomile tea (2 bags steeped in 150ml hot water)
• 100ml Plenish Oat M*lk Barista
• 1 tsp raw honey or date syrup
• ¼ tsp alcohol-free vanilla extract
• Dash of cinnamon (optional)
• Ice and dried chamomile flowers to garnish

Instructions:

1. Steep chamomile tea, then chill or let cool to room temp.
2. In a shaker or jar, mix cooled tea, oat milk, honey, vanilla, and a pinch of cinnamon.
3. Shake or stir well, pour over ice, and garnish with chamomile.

Why it works: Chamomile is rich in apigenin, a compound known to bind to receptors in your brain to promote sleepiness, while oat milk provides a comforting creaminess without spiking blood sugar.

Cherry & Hibiscus Dream Cooler

Tart, juicy, and packed with melatonin — ideal for a bedtime ritual.

Ingredients:

• 150ml CANS Cherry Sparkling Drink
• 100ml tart cherry juice (e.g., Biona Organic Tart Cherry Juice)
• 1 tsp maple syrup or raw honey (optional)
• 1 hibiscus tea bag brewed in 100ml water and cooled
• Juice of ¼ orange (optional for sweetness)
• Ice and fresh mint or cherries to garnish

Instructions:

1. Brew hibiscus tea and let it cool.
2. In a glass or shaker, combine tart cherry juice, hibiscus tea, maple syrup, and orange juice.
3. Pour over ice and top with chilled CANS Cherry for fizz.
4. Garnish with fresh cherries or mint.

Why it works: Tart cherry juice is one of the few foods that naturally contains melatonin, the hormone responsible for regulating your sleep-wake cycle. Hibiscus adds antioxidants and a deep pink hue, perfect for that Instagram moment.

The Takeaway: Wind Down, Don’t Miss Out

The Sleepy Girl Mocktail trend proves that you don’t need alcohol, caffeine, or heaps of sugar to feel relaxed, indulgent, or sociable. In fact, choosing drinks that nurture your nervous system might just be the best way to make the most of those long summer nights, and even longer, deeper sleeps.