A Complete Guide to Sleep Gummies and What They Do

As the name suggests, sleep gummies are a supplement to help you fall and stay asleep, in gummy form. These products are relatively new to market, according to Michael Breus, PhD, a clinical psychologist in Manhattan Beach, California, who specializes in sleep disorders, and part of what he calls the “gummy craze” sweeping the supplements industry. Sleep gummies contain active ingredients to induce sleep, most commonly melatonin, L-theanine, and CBD. Perhaps the only benefit sleep gummies have over supplements in capsule or tablet form is that they are easier for people who cannot swallow pills, says Dr. Breus, who is also the author of The Power of When, a book on understanding your body clock and circadian rhythms.

These over-the-counter sleep aids usually use one or a combination of three major ingredients to induce sleep: melatonin, L-theanine, and CBD.

Melatonin

• Irritability
• Drowsiness
• Nausea
• Diarrhea
• Headache

While melatonin is generally safe for adults and children, Gans notes that a daily dose of melatonin should not exceed 10 milligrams (mg). “Follow instructions for use on the label,” she says.

L-theanine

CBD

Further research is needed.

The biggest benefit of sleep gummies is that they can help you sleep. Since sleep gummies are relatively new to the market, there are no specific studies supporting their benefits. There is, however, research surrounding some of the active ingredients, as mentioned above.

Experts unanimously point out that any potential benefits of sleep gummies are only a short-term solution. They do not treat the root cause of sleeplessness.

Sleep gummies, specifically those with melatonin, may also help children sleep. “Melatonin is a naturally occurring hormone that is important in regulating the sleep-wake cycle; levels are low during the day, rising to a peak in the middle of the night,” says Carl Baum, MD, a professor of pediatrics and emergency medicine at the Yale School of Medicine in New Haven, Connecticut. “Some children with neurodevelopmental disorders do not produce normal levels of melatonin, so in theory, oral administration of melatonin can help regulate the sleep-wake cycle.”

The biggest issue with sleep gummies is that, like all dietary supplements, they are unregulated in the United States. “Since the passage of the federal Dietary Supplement Health and Education Act (DSHEA) of 1994, any product labeled as a dietary supplement escapes FDA regulation,” explains Dr. Baum. “Other pharmaceuticals, including over-the-counter products, require evidence of safety and efficacy before they are approved by the FDA.” This means that once a product enters the market, the FDA bears the burden of proving whether it is mislabeled or dangerous before they can be withdrawn from the market. “The bottom line is that if you take a dietary supplement, you have absolutely no idea what is in the product: The active ingredient may not be present in the labeled dose — if it is there at all — and disclosure of contaminants and adulterants is not required.”

Gans adds that melatonin can negatively interact with some medications, “and therefore should be reviewed prior to use with one’s physician,” she says. “If you are on any prescribed medications or have any medical conditions you should always check with your physician first before starting on any supplements.”

Breus notes that, as a general rule, “you can put more stuff in a gummy than a pill,” including sugar and flavoring and unnecessary ingredients. “This can easily lead to over dosages,” he says, adding that “very few, if any, supplement makers actually have the correct dose of any herb or supplement.” Additionally, any product in gummy form may lead to candy confusion. “We are seeing lots of accidental overdoses and kids taking things thinking they are candy,” he says.

If your doctor gives you the go-ahead to take sleep gummies, make sure to take them as directed. Most gummies should be taken shortly before bedtime. If you take them in the morning or afternoon, you may become drowsy.

Also, she recommends a dose of 1 to 3 mg of melatonin per day, with 10 mg being the limit.

Sleep gummies may help some individuals get a better night's sleep in the short-term. Sleep gummies are not a long-term solution to insomnia, however. If you are struggling to fall or stay asleep, experts suggest consulting a doctor in order to determine the root cause of the issue.

Also, as with all supplements, one should choose their brand of sleep gummies with caution and always discuss with their physician prior to use.