When was the last time you got a really good night’s sleep? When you fell fast asleep as soon as your head hit your pillow, only to wake up hours later feeling fresh, energised and ready to take on your day? Weeks ago? Months? Years?

Poor sleep is affecting more of us more often: The ResMed 2024 Global Sleep Survey found that more than 80% of the 36,000 respondents from 17 countries reported suffering at least one symptom of sleep disruption, such as difficulty first falling asleep, then staying asleep.

And the mental and physical effects of even just one bad night of sleep can cause mood swings, fatigue and poor cognitive and athletic performance. It’s little wonder that sleep gummies have emerged as the latest in a long line of gummy-craze supplements, alongside creatine gummies, slimming gummies, apple cider vinegar gummies, collagen gummies and vitamin D dummies, that promise immediate benefits for very little cost or hassle.

But are sleep gummies really the solution to your sleep problems you’ve been searching for? Or are they yet another example of a too-good-to-be-true wonder pill that does little more than separate you from your hard-earned money? Here’s what you need to know.

What are sleep gummies?

Sleep gummies are chewable dietary supplements designed to improve sleep quality. They often contain a blend of natural compunds and ingredients known for their sleep-inducing properties, such as melatonin, herbal extracts, and vitamins. These gummies are designed to be taken before bedtime to help the user fall asleep more easily, stay asleep longer, and wake up feeling refreshed. Unlike traditional sleep aids, which can come in pill or liquid form, sleep gummies are convenient and appealing due to their pleasant taste and ease of use.

What is in sleep gummies?

The ingredients will vary depending on the brand and formulation. However, common ingredients often include melatonin, a hormone that regulates sleep-wake cycles; herbal extracts like valerian root, chamomile, and lavender which are known for their calming effects; and other sleep-promoting compounds like L-theanine, magnesium and vitamin B6. Some gummies may also contain cannabidiol (CBD), which has been suggested to improve sleep quality and reduce anxiety. According to the Journal of Clinical Sleep Medicine, melatonin has been shown to be effective in reducing the time it takes to fall asleep and improving overall sleep quality.

What is melatonin?

Melatonin is a hormone naturally produced by the pineal gland in the brain that plays a crucial role in regulating the sleep-wake cycle. It is often referred to as the “sleep hormone” because its levels rise in the evening to promote sleepiness and decrease in the morning to help wakefulness. Melatonin production is influenced by light exposure; darkness stimulates its release, while light suppresses it. This makes melatonin integral to the body’s internal clock, or circadian rhythm, which governs the timing of various physiological processes.

Melatonin supplements are widely used to treat sleep disorders, including insomnia and jet lag. They are available in various forms, such as pills, capsules, and gummies, and can help individuals fall asleep more quickly, improve sleep quality, and regulate disrupted sleep patterns.

The hormone also has potential antioxidant properties and may support immune function. Research in the Journal of Pineal Research suggests that melatonin can help mitigate oxidative stress and inflammation, which are linked to various chronic diseases.

Is melatonin supplementation safe?

The use of melatonin supplements should be approached with caution. Overuse or inappropriate timing can disrupt the body’s natural melatonin production and circadian rhythm. It’s therefore essential to use melatonin under the guidance of a healthcare professional, particularly for long-term use, according to the American Academy of Sleep Medicine

Are sleep gummies legal in the UK?

Yes, provided they comply with local regulations regarding dietary supplements. Melatonin, one of the primary ingredients in many sleep gummies, is classified as a medicine in the UK and is available only by prescription, so over-the-counter sleep-aid gummies sold in the UK typically do not contain the hormone. Instead they rely on other natural ingredients such as herbal extracts and vitamins to promote sleep. It is essential to check the ingredient list and ensure the product is from a reputable source to avoid any legal or
health issues.

Do sleep gummies work?

The effectiveness will vary depending on the individual and the specific ingredients used in the formulation. Melatonin-based sleep gummies have been shown to help regulate sleep-wake cycles and improve sleep quality in some studies, particularly for those with disrupted sleep patterns or jet lag. Herbal ingredients like valerian root and chamomile have also been traditionally used to promote relaxation and sleep, although scientific evidence supporting their efficacy is mixed. While some users report significant improvements in sleep quality, others may not experience the same benefits, highlighting the need for personalised approaches to sleep management, according to the American Journal of Medicine. A balanced nutient-rich diet, regular cardio exercise and strength training, and proactive stress management techniques are all powerful influences on sleep duration and quality.

Are there risks to eating sleep gummies?

While sleep gummies are generally considered safe when used as directed, there are potential risks and side effects to be aware of. Over-consumption can lead to excessive drowsiness, dizziness and gastrointestinal issues. Some individuals may experience allergic reactions to certain herbal ingredients. Additionally, the long-term use of melatonin supplements can potentially interfere with the body’s natural hormone production. It is crucial to follow the recommended dosage and consult with a healthcare professional, especially if you have underlying health conditions or are taking other medications, according to the Journal of Clinical Pharmacy and Therapeutics.

Should I use sleep gummies?

Whether or not you should use them depends on your individual needs and circumstances. If you occasionally struggle with falling asleep or staying asleep and prefer a natural supplement, sleep gummies might be a viable option. However, it is essential to consider potential side effects and consult with a healthcare provider before taking any new supplement. For those with chronic sleep issues, underlying health conditions, or those already on medication, professional medical advice is crucial. Ultimately, a balanced approach combining good sleep hygiene practices with any supplements is likely to yield the best results for long-term sleep health.