Sometimes, it can be way too difficult to fall asleep. We all have very busy lives, and we spend tons of time in front of glowing screens, both from our phones and from desktop computers. Combined with electric lighting, it's no wonder many modern Americans can't go to sleep when they talk to themselves and shut out the lights!
Many people turn to supplements like melatonin gummies to help support their sleep health and get the rest they need to tackle the next day.
But do sleep gummies really work, and are they right for you? It can be tough to know whether these supplements are a good choice if you haven't tried them before. Today, let's break down melatonin gummies in detail.
What Are Melatonin Gummies?
Melatonin gummies are exactly what they sound like: sleep supplements that release a certain amount of melatonin into your bloodstream, which eventually reaches your brain. These operate based on the scientific fact that melatonin, a major hormone produced by your brain’s pineal gland, is vital for starting the sleep process.
Without getting too technical, melatonin helps bring your brain activity down into a more restful state as darkness falls and as you get sleepy. Your melatonin levels naturally reach a peak in the middle of the night and gradually taper off or wane as daylight arrives, allowing your brain to recharge and return to an awakened state.
Melatonin gummies simply provide your brain with extra melatonin if it doesn’t make enough, you're experiencing severe jet lag or have any number of sleep-related issues.
How Do Melatonin Gummies Work?
Melatonin gummies work in two ways: instantaneous-release melatonin or time-release melatonin. Both types of supplements can be effective, but it depends on what you need.
Instantaneous-release melatonin gummies or tablets are digested immediately, allowing your brain to receive the full effects of the melatonin dose before the sleep cycle begins. In contrast, time-release melatonin tablets or pills take longer to digest, so your brain gets a more gradual dose of melatonin over several hours.
In either case, the melatonin from gummies helps your brain slow down and quiet into a restful, sleep-ready state. Note that melatonin gummies are not meant to fully replace the natural melatonin your brain makes or to work as a long-term solution for those who struggle to fall asleep.
What Ingredients Are Used In Melatonin Gummies?
The majority of melatonin supplements naturally have melatonin as their primary or active ingredient. However, many other melatonin supplements, such as Hope Health's Melatonin Gummies, also include botanicals to enhance the sleepiness effect or provide other health benefits.
These ingredients might include:
- Citric acid for flavor
- Sodium citrate
- Coconut oil
- Carnauba wax
However, any truly effective melatonin supplement should only really include melatonin and very few, if any, other ingredients. Try to target supplements that use no or few preservatives, artificial flavors/sweeteners, or artificial colors.
If you want a tasty gummy or supplement, good melatonin products will use only organic ingredients like organic tapioca syrup, organic cane sugar, or natural flavors.
Are Melatonin Gummies an Allergen Risk?
They can be. Some gummies are made with ingredients like:
- Crustacean shellfish
Each of these could be an allergen risk for certain individuals. Always read the back of an over-the-counter supplement to ensure it's safe.
Are Melatonin Gummies Effective?
As with all supplements, melatonin gummies may be effective.
That said, sleep gummies can be effective for individuals experiencing mild to moderate restlessness or those who have difficulty sleeping during certain days of the week, such as after a stressful workday or the night before a major meeting. Because melatonin gummies give your brain the hormone it needs to fall asleep, it's no surprise that these supplements are reasonably effective when used occasionally.
In many ways, they may be superior to traditional sleep aids since they do not saturate your brain with extra chemicals or hormones that could be difficult to shake off in the morning. Melatonin gummies provide your brain with a natural hormone, which is then gradually dissipated as morning approaches.
However, keep in mind that melatonin gummies are not meant as a long-term solution for sleeplessness. They should only be used occasionally, not every night before bed.
If you are having issues with long-term sleeplessness, you should practice other solutions like:
- Avoiding exciting activities before bed
- Turning off your electronic screens at least one hour before lights out
- Not drinking coffee too late in the day
- Meditating before bed to calm the mind
- And more
How Much Melatonin Is Safe?
Dosage levels for sleep gummies will vary from supplement to supplement. However, most melatonin supplements include between 0.5 and 5 mg of melatonin per gummy, capsule, or pill.
It’s not recommended that you take more than this amount of melatonin. If you do so, you could experience excessive drowsiness in the morning as your brain will not have had enough time to process the melatonin before it’s time to wake up.
Furthermore, it may be a good idea to speak to your doctor before trying a melatonin supplement so they can do tests and determine how much melatonin you need from a given gummy.
Side Effects of Melatonin Gummies
While melatonin gummies can be very effective, it’s also important to recognize the potential for side effects with any type of supplement you put in your body. Sleep gummies could cause some side effects like:
- Morning fatigue
- And more
Furthermore, taking too much melatonin might lead to symptoms of major depressive disorder. You shouldn't take melatonin gummies if you have high blood pressure or a seizure disorder without consulting your doctor.
Additionally, melatonin gummies given to children may cause increased bedwetting, agitation, and similar side effects.
Because of this, it’s not recommended you give your child a melatonin gummy or any other melatonin supplement unless explicitly advised to do so by your doctor. There aren’t any melatonin supplements designed exclusively for kids at the time of this writing. Keep melatonin gummies out of reach of children under 10 years of age.
That said, these side effects usually are only prevalent if you overdose on melatonin (i.e., you take two gummies when you should have only taken one) or if you take a supplement for too long.
As with all supplements, it’s a good idea to try one initially before making melatonin gummies a regular part of your routine.
When Should You Skip Melatonin Gummies?
Furthermore, not everyone should take melatonin gummies even if they are having difficulty sleeping. Giving your brain extra synthetic melatonin could lead to potentially dangerous side effects.
The below groups should avoid sleep gummies or at least speak to their doctors before taking them:
- Either pregnant or nursing mothers. The extra melatonin could affect their sleep-wake cycles or their infants.
- Anyone on blood thinners or blood pressure medication. Melatonin may exacerbate the effect of a blood thinner and lead to dangerous side effects.
- People with known health issues.
If you do have to skip melatonin gummies, you might look into herbal remedies. Tea made with Chamomile and Lavender, for example, is well known as a great way to fix your sleep-wake cycle by promoting relaxation. Add some Lemon Balm, and you might just have a safe, vegan cure for your restlessness.
Melatonin gummies are a great way to help you fall asleep more quickly or ensure that you sleep more soundly throughout the night. They may help boost your wellness, especially when combined with other good lifestyle habits like meditation or avoiding electronic screen exposure before that.
Want to try a melatonin gummy soon? Hope Health’s Melatonin Gummies are just the ticket, offering both melatonin and organic, non-GMO botanicals. Each of our gummies is made with a delicious strawberry flavor, so the supplement goes down quickly.
Alternatively, check out our online store for additional supplemental products and more information about wellness, health-supporting supplements, and more.