This simple tart cherry 'mocktail' recipe may speed muscle recovery and help you fall asleep

• Tart cherry juice has become popular on social media for its health benefits.
• You can try making a "mocktail" with the juice to aid with sleep and muscle recovery.

If you're looking for a nighttime drink to help you drift off, a recovery elixir to reduce post-workout muscle soreness, or simply a delicious but alcohol-free beverage, you may want to give a tart cherry mocktail a whirl.

Insider previously reported that tart cherry juice may help with post-workout soreness thanks to the presence of chemical compounds known as polyphenols.

Tart cherries also contain melatonin and tryptophan, a combination which is "super helpful at nighttime for the promotion of sleep," Jenna Werner, a registered dietitian, told Insider.

The most important ingredient in a tart cherry juice mocktail is, of course, the tart cherries. But some social media users have gotten creative with other ingredients, adding in herbs and spices like mint, ginger, and cinnamon for taste.

Others have added in magnesium, which has also been linked to better sleep.

Werner's recipe is simpler: she recommends just mixing the tart cherry juice with a probiotic soda.

Tart cherry juice is naturally rich in sugar — 33 grams per cup — so Werner adds in a probiotic soda that has fiber and will help slow down how fast the sugar is digested.

"A spike in sugar right before bedtime is not necessarily the most promoting of sleep," Werner said.

Werner's easy tart cherry juice mocktail

Ingredients:

• Tart cherry juice

• One probiotic soda, such as Olipop, Culture POP, Poppi, or another brand

• Optional: a slice of lime

Werner pours equal parts tart cherry and Olipop over ice, and said you can finish off the drink with a squeeze of lime.