Recent data from the National Institutes of Health suggests that around 19% of adults in the country suffer from sleep issues. Science experts have extensively researched and proved the myriad benefits of sleep, from lowering health risks to boosting focus and cognitive functions, improving mood, and even extending life expectancy. But despite that, some people may struggle to get a good night’s sleep for various reasons. For such individuals, products like sleep gummies can benefit.

What are sleep gummies?

Sleep gummies are chewable supplements that help individuals regulate their sleep patterns so that they can fall asleep easily. Health experts usually recommend them for people dealing with sleep disorders. They contain active ingredients that induce sleep, such as melatonin, L-theanine, or CBD.

How do melatonin gummies work?

Melatonin has another name, called darkness hormone. The body naturally secretes this hormone during the pre-sleep hours to alert the body and brain that it’s time to sleep. Melatonin regulates the daily circadian rhythm. Usually, melatonin levels surge in response to reduced external light and naturally initiate relaxation of the body. However, any disruptions in melatonin production – whether due to insomnia, light or sound exposure, or even jetlag – can affect one’s sleep. Products like melatonin gummies do the work of melatonin in the body and boost its sleep-wake cycle, thereby inducing sleep.

What do sleep gummies contain?

Apart from melatonin, which is synthesized to imitate the hormone’s chemical formation, sleep gummies also contain the following ingredients-

L-theanine –  This is an amino acid naturally found in tea leaves. Known to relieve stress and induce sleep, L-theanine calms anxiety. There are no additives and typically no side effects involved.

CBD – Otherwise known as Cannabidiol (CBD), this compound also has anti-anxiety properties and is especially beneficial for those who suffer from lack of sleep triggered by anxiety.

What are the benefits of sleep gummies?

While science continues to explore the full extent of its benefits, some studies suggest that sleep gummies can have the following effects-

Helps to get enough rest
Sleep gummies may be a short-term solution to insomnia, but the benefits of getting enough rest are innumerable. Proper rest can help one recover physically and emotionally, regulate metabolic processes, and help the body restore and recover from daily stress.

Individuals with vision impairment who also experience sleep disturbances
People who are blind or have impaired vision often struggle with perceiving light effectively, and as a result of that, their melatonin production may become dysregulated. Eventually, it can disrupt circadian rhythms or the sleep-wake cycle. Taking sleep aid products like gummies can help support melatonin production.

Travelers who experience jet lag
Changing time zones can affect one’s circadian rhythm. Since melatonin gummies provide temporary benefits, it can help people who travel frequently and find it difficult to rest well due to jet lag.

Having said that, sleep gummies are not a long-term solution to one’s sleep issues. Before consuming them, it is important to consult a qualified healthcare professional if an individual has been facing sleep-related problems for over a month. Any interventions for sleep issues require proper healthcare evaluation to identify the contributing factors and detect any underlying health conditions. A healthcare provider can offer personalized guidance based on a thorough evaluation of one’s health status, risks if any, and specific needs. At times, simple lifestyle changes like exercises, changing routines, not eating full meals right before bedtime, following a good night-time routine, and other modifications can significantly improve sleep quality. Apart from this, other proven medical methods, like cognitive behavioral therapy (CBT), can also help with the problems.

Who can consume sleep gummies?

Experts might recommend sleep gummies for adults who face temporary sleep issues. They may also help people dealing with conditions like sleep-wake phase disorder (DSWPD). Chewables may also be recommended for children, but it is advised to consult a healthcare professional about the same.

Those who get sleep gummies prescribed by a health expert can eat them as instructed. These are typically taken right before bedtime at night to facilitate sleep onset. Consuming the gummies during the day can result in excessive drowsiness and disruptions in daily activities or daytime functioning. The duration of the sleep gummies’ effect may vary based on factors like metabolism, how much is consumed, and also their ingredients. The effect usually lasts about four to eight hours, and one should be aware that some individuals may even experience side effects. On average, a person may be recommended to take about 1 to 5 mg of gummy. 

Studies indicate that melatonin levels tend to peak within one or two hours of eating the gummies. To ensure proper melatonin production, it’s important to maintain consistency with bedtime. Even on days when one eats gummies, the bedtime routine should remain the same. One can go through a trial period with a professional to determine the time and quantity of gummies one should have.