Sleep Gummies: The Complete Guide

Introduction

In the quest for better sleep, many people turn to sleep gummies as a natural and convenient solution. These chewable supplements often contain a blend of ingredients known to promote relaxation and sleep. But do sleep gummies really work? Are they safe to use? 

The Sleep Syndicate will be exploring the science behind sleep gummies, their ingredients, effectiveness, and potential side effects.

All product reviews on this site are based on our independent analysis, with the goal of providing an objective perspective. While we strive for accuracy, individual experiences may vary, and no endorsement is implied. We do not receive products or compensation for review purposes. Please consult the manufacturer for the most up-to-date product information.

What Are Sleep Gummies?

Sleep gummies are dietary supplements formulated with, what are intended as, sleep-inducing compounds such as melatonin, L-theanine, and magnesium. Unlike traditional sleeping pills, they are often marketed as a gentler, non-habit-forming alternative for people struggling with occasional insomnia and don’t typically require a prescription.  Not all sleep gummies include the full list of ingredients below, but these are the most common ingredients you’ll find in these types of products.  Let’s investigate.

Key Ingredients in Sleep Gummies and Their Effectiveness

1. Melatonin

Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. 

A systematic review in the Journal of Clinical Sleep Medicine found that melatonin supplementation significantly reduces sleep latency (time taken to fall asleep) and increases total sleep time in individuals with sleep disorders [1]. Another meta-analysis supports melatonin's role in enhancing sleep quality without the dependency risks associated with pharmaceutical sleep aids [2].

Research shows support for using melatonin as a supplement that can help improve sleep onset, particularly for those with circadian rhythm disorders or jet lag.  More research is needed around dosage and the side-effects of long-term use before we can wholeheartedly recommend supplements with Melatonin.

2. Magnesium

Magnesium plays a crucial role in neurotransmitter function and relaxation, helping regulate sleep cycles. Deficiencies in magnesium have been linked to insomnia and restless sleep.

A clinical study published in the Journal of Research in Medical Sciences demonstrated that magnesium supplementation improves sleep efficiency, sleep time, and early morning awakening in older adults with insomnia [3]. Another study by Sleep confirmed magnesium's role in modulating the nervous system and reducing cortisol, the stress hormone that can interfere with sleep [4].

Again, more research is needed around optimum levels of magnesium in the body, the long term effects of taking magnesium supplements and whether supplements are the best way to improve magnesium levels.

3. L-Theanine

L-theanine, an amino acid commonly found in green tea, is known for its calming effects. It increases alpha brain wave activity, which promotes relaxation without causing drowsiness.

A randomized controlled trial published in the Journal of Clinical Psychiatry found that L-theanine supplementation improved sleep quality in individuals with generalized anxiety disorder [5]. Another study in Nutritional Neuroscience showed that L-theanine helps reduce sleep disturbances and stress-related symptoms [6].

More research is needed to provide evidence that L-Theanine has a positive effect on sleep for those without sleep disorder or sleep disturbances caused by stress.

Based on the studies outlined above, there is some indication for evidence that these 3 ingredients may have a positive impact on sleep quality in some cases.  More research is needed before we can confidently say that ingestion of these ingredients in gummies will benefit those without pre-existing sleep or stress disorders, not to mention the long-term risk or side-effects of taking these ingredients in supplement form. 

Natural Sleep Gummies Side Effects

Further to our note above about side-effects, some research has been done on melatonin dosage and side effects that are of note for anyone considering sleep gummies with melatonin as an ingredient.

1. Melatonin Overuse

Research by Arendt, J. (2019) found out that Excessive melatonin intake can disrupt the body's natural production of the hormone, leading to grogginess, headaches, and hormonal imbalances [7].

2. Daytime Drowsiness

High doses of sleep-promoting compounds may result in prolonged sedation, affecting daytime alertness [8].

Sleep gummies and their ingredients are not regulated in the same way prescribed medications are.  And although many consider them safe, they can have side effects, particularly when used in excess or combined with other medications.

How to Improve Sleep Without Supplements or Medication

While sleep gummies may (or may not) provide temporary relief for sleep disturbances, long-term sleep quality depends on consistent sleep hygiene habits. Although maybe less “sexy” than popping some candy-like gummies, science has shown that improving overall sleep habits using online sleep improvement programs may significantly enhance treatment outcomes as mentioned in research by  Clocks and Sleep [9]. 

The Sleep Syndicate offers a very affordable and structured six-week program that will help users establish and maintain healthy sleep habits:

• Proven behavior modification techniques to guide you into long-term beneficial change
• Customizable text message reminders to prompt you when you most need it
• Educational content on sleep hygiene, sleep disorders, and evidence-based relaxation techniques.
• Sleep habits tracking app to monitor progress and assess improvements over time.
• Guided nightly wind-down podcasts, incorporating Science-backed techniques to enhance sleep quality.

The Sleep Syndicate’s 6 Weeks To Better Sleep program

Conclusion

Evidence shows that there may be some beneficial effects from ingredients that are commonly found in sleep gummies. However their effectiveness may depend on dosage and individual response. Side-effects, especially with long-term use, are also a consideration based on the studies we examined.  More research is needed before we can wholeheartedly and safely recommend gummies with the ingredients listed in this article for improving sleep. 

The safest way to improve sleep over the long term, backed by scientific evidence, is to optimize the daily habits that impact sleep quality (there are more than you think). Incorporating a structured (and affordable) sleep program like The Sleep Syndicate's can lead to sustainable improvements.

Disclaimer

THIS WEBSITE AND PROGRAM DOES NOT PROVIDE MEDICAL ADVICE AND IS NOT INTENDED TO ADDRESS MEDICAL CONDITIONS 

No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking changes to health-related habits, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Citations

1. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. Journal of Clinical Sleep Medicine, 9(10), 955-965. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0063773
2. Van Geijlswijk, I. M., Korzilius, H. P., & Smits, M. G. (2010). The use of exogenous melatonin in delayed sleep phase disorder: A meta-analysis. Sleep, 33(12), 1605-1614. https://pubmed.ncbi.nlm.nih.gov/21120122/
3. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169. https://pdfs.semanticscholar.org/d3e2/31c5d5fd4983766865c3dac729d388f0a6c3.pdf
4. Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276
5. Hidese, S., Ota, M., Wakabayashi, C., Noda, T., Ozawa, H., Okubo, T., & Kunugi, H. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Journal of Clinical Psychiatry, 80(6), 18m12527. https://www.mdpi.com/2072-6643/11/10/2362?uid=42bf899700
6. Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-theanine reduces psychological and physiological stress responses. Nutritional Neuroscience, 10(4-5), 195-200. https://www.sciencedirect.com/science/article/abs/pii/S0301051106001451
7. Arendt, J. (2019). Melatonin: Countering chaotic time cues. Frontiers in Endocrinology, 10. https://doi.org/10.3389/fendo.2019.00391
8. Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: A systematic review and meta-analysis. The American Journal of Medicine, 119(12), 1005-1012. https://www.sciencedirect.com/science/article/abs/pii/S0002934306002750 
9. Contreras, D. A., Williams, E., & Tucker, R. M. (2023). Equivalent Improvements in Sleep Duration and Sleep Quality Regardless of Program Delivery Modality: The SLeep Education for Everyone Program (SLEEP). Clocks & Sleep, 5(2), 226-233. https://doi.org/10.3390/clockssleep5020018