Does the idea of a fruity, chewable gummy that promises a better night’s sleep appeal to you? If it does, you’re not alone. Over the past several years, sleep gummies - fruity chews that typically contain melatonin and other sleep-inducing ingredients like l-theanine - have become increasingly popular.
And why wouldn’t they be? The combination of peaceful slumber and candy sounds like a dream team (literally). Plus, more consumers are looking for holistic, side-effect free alternatives to prescription sleep medication. In fact, Americans spent roughly $1.09 billion on melatonin supplements in 2021, up nearly 150% compared to 2018!
But growing demand for these trendy sweets also begs a serious question: do sleep gummies actually work? Read on to learn more about the safety and effectiveness of melatonin gummies for a better night’s sleep.
What are sleep gummies?
As suggested by their name, sleep gummies are fruity chews that are marketed as sleep aids. They typically contain melatonin, a hormone that is naturally produced by the pineal gland in your brain and helps to regulate your body’s sleep cycle. Some sleep gummy brands also contain stress-relieving ingredients such as cannabidiol (CBD) and l-theanine.
Sleep gummies are sold-over-the-counter (OTC) as dietary supplements. This means they do not require a prescription from a medical professional to use.
How do melatonin gummies work?
Melatonin gummies contain a synthetic version of melatonin. Melatonin helps to regulate your body’s natural sleep-wake cycle (known as your circadian rhythm). In other words, it helps your body recognize when it’s time to go to bed, and time to wake up.
The body’s melatonin levels normally rise as it becomes darker outside, signaling to your brain that it’s time to relax and get ready for bed. However, there are a number of factors that can throw off your body’s melatonin production, such as jetlag, insomnia, or looking at bright screens before bedtime. When melatonin levels are disrupted, it can make it more difficult to fall asleep.
Melatonin gummies mimic the action of melatonin, which is why they have become a popular sleep aid choice in recent years.
Benefits of melatonin gummies
For some people, the use of melatonin supplements such as gummies and tinctures can be a helpful short-term sleep aid. Those who might benefit from melatonin gummies include:
- Vision-impaired individuals with sleep disorders: Blind or vision-impaired people are often unable to perceive light well. Because of this, their melatonin production can be unbalanced, which can result in a disruption to circadian rhythms. Limited evidence suggests that melatonin supplements may help to improve sleep duration in these cases, but more research is needed for a conclusive answer.
- Frequent travelers experiencing jet lag: Melatonin gummies’ effect on circadian rhythm may be useful for travelers who have changed time zones and are struggling to adjust.
- Short-term insomnia: Some studies show that melatonin gummies can be useful for people who are struggling to fall asleep. However, there is not long-term research to support those findings. If you’ve been having difficulty falling asleep for over a month, the American Academy of Sleep Medicine recommends trying out proven methods such as cognitive behavioral therapy (CBT) and lifestyle changes.
It's important to note that research has not found melatonin to be particularly effective for shift workers, like nurses, who are struggling to adapt to unconventional sleep schedules.