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Melatonin is among the most popular natural sleep supplements. While it is available in a wide range of forms, including tablets and sprays, melatonin gummies have risen in popularity as a tasty way to settle in for the night.
Given the size of the supplement market, it can be challenging to pick the best melatonin gummy for your needs. Choosing a gummy involves personal preferences — such as dosage, flavor, and price — as well as factors such as the manufacturer’s reliability. Familiarizing yourself with the facts about melatonin and potential safety concerns will allow you to select melatonin gummies with confidence.
Juna Nightcap Sleep Gummies
Who it’s best for
- People who dislike the taste of unflavored melatonin supplements
- Those who feel stressed or anxious before bedtime
- Anyone who foresees ongoing melatonin gummy needs
- Sugar-free recipe includes natural soporific ingredients
- Elemental magnesium and amino blend intended to activate neurotransmitter changes
- Subscribers receive a substantial discount on their purchase
Sleep Foundation Special Offer
Use this SleepFoundation.org link for the most current discount on Juno products
Juna’s Nightcap Sleep Gummies are delicious, affordably priced, and chock full of sleep-inducing ingredients. The rich flavor comes from a blend of wild jujube — also known as red date — and tart cherry, the latter of which contains tryptophan to induce sleep while the former promotes sleep by activating changes to neurotransmitters. A touch of chamomile is included to reduce your cortisol levels and help you relax before bed, and passionflower helps prolong the deep sleep stage of your sleep cycle.
Nightcap Sleep Gummies do not contain sugar, gluten, dairy, nuts, or heavy-metals, and the natural ingredients are GMO-free and grown without chemical pesticides. The recipe calls for allulose, a low-glycemic sugar substitute that makes the gummies sweeter and more palatable.
Juna recommends taking one gummy before bed each night. Each shipment contains 30 gummies. If you sign up for a subscription, your order will be discounted by 15% each month. Customers in the U.S. also qualify for reasonable flat-rate shipping on orders under $75, and unopened containers can be returned for a full refund within 30 days of the purchase date.
Hims & Hers Sleep Gummy Vitamins
Who it’s best for
- People who enjoy sweet gummies
- Those with gluten allergies
- Sleepers who plan to use melatonin over a prolonged period
- 1 milligram of melatonin per gummy
- Contains L-Theanine and chamomile flower extract to promote relaxation
- Subscription service available
Sleep Foundation Special Offer
Use this SleepFoundation.org link for the most current discount on Hims Sleep products
The Sleep Gummy Vitamins from Hims & Hers are a sleep aid gummy containing melatonin and other natural ingredients aimed at improving sleep. With a pomegranate berry flavor and a light sugar dusting, the gummy also has a pleasant taste for those who prefer their gummies on the sweet side.
Each bottle contains 60 gummies, and you’ll find 1 milligram of melatonin in each gummy. The gummies also each contain 100 milligrams of chamomile flower extract and 150 milligrams of L-Theanine, both of which are known to have calming properties that can help induce sleep. Hims recommends taking three gummies per night about a half hour before bed. Keep in mind that the gummies do contain beef gelatin, so these are not vegan-friendly.
Shipping is free for all orders, and customers can choose to sign up for a subscription service that delivers gummies every 1, 2, or 3 months. Hims & Hers does not accept returns on gummies.
Future Kind Vegan Melatonin Sleep Gummies
Who it’s best for
- Those who also take vitamin B6
- People seeking gummies with a return policy
- 3 milligrams of melatonin per gummy
- Contains no ingredients derived from animals
Sleep Foundation Special Offer
Use this SleepFoundation.org link for the most current discount on Future Kind products
Future Kind offers a lineup of vegan-friendly supplements, but the Vegan Melatonin Sleep Gummies are specifically geared towards vegans who are looking for natural ways to improve their sleep. None of the ingredients in these gummies are derived from animals.
The gummies have a blueberry flavor and each contains 3 milligrams of melatonin, with a recommended dosage of two gummies per day about one hour before sleep. You’ll also find 2.5 milligrams of vitamin B6 in each gummy. The gummies do not contain gluten, wheat, yeast, soy, or any artificial dyes or preservatives. If you plan on taking melatonin gummies for the foreseeable future, you may subscribe for regular deliveries and receive a 20% discount on your order.
Future Kind ships free to all 50 states for orders over $60. Customers may return the gummies within 60 days for a full refund, even if the bottle is already open or used.
What Is Melatonin?
Known as the sleep hormone, melatonin is produced by the pineal gland, located in the center of the brain. The pineal gland is highly sensitive to light, with darkness prompting melatonin production and light causing its production to slow and stop. Through this mechanism, melatonin plays a critical role in regulating the circadian rhythm that tells us when to sleep and wake.
While your body creates its own melatonin, you can also take this critical hormone in the form of supplements, including melatonin gummies.
How Are Melatonin Gummies Made?
Supplemental melatonin is either natural or synthetic. Natural melatonin is extracted from the pineal glands of animals or made with microorganisms and is less common than synthetic melatonin. While many people are interested in naturally sourced supplements, synthetic melatonin produced in a laboratory is indistinguishable from the natural hormone.
Melatonin gummies are usually made with a sweet, chewy base. Their effect is generally the same as taking melatonin in pill or tablet form.
Most melatonin gummies have a fairly long shelf life before expiration, but they should be kept in a cool, dark place.
Are Melatonin Gummies Safe for Kids?
It is crucial to speak with a medical professional before adding melatonin to your child’s sleep routine. Melatonin is generally considered safe for short-term use in children and adolescents, but it may have side effects such as bedwetting or dizziness. There is also some evidence which suggests that long-term melatonin use may delay puberty. Infants should not be given melatonin.
How to Choose Melatonin Gummies
The melatonin gummy market is crowded, making it difficult and confusing to decide on a brand. There are a number of important factors to consider, and learning more about what makes a product effective can make it easier to choose the best melatonin gummy for your specific needs.
What to Look For in Melatonin Gummies
Some supplements are more effective than others. In the case of melatonin gummies, effectiveness often comes down to the reliability of the supplement company to supply the advertised dosage of melatonin. However, other factors — such as flavor, price per gummy, and determining the correct dosage — are also important but are dependent on your unique circumstances. By considering your needs and choosing a reliable brand, you’ll be far more likely to select a melatonin gummy that works well for you.
Most melatonin gummies are available in doses of 1 to 3 milligrams, sometimes expressed as 1,000 to 3,000 micrograms (mcg). A serving is usually 1 to 2 gummies. While it might seem like a good idea to choose the highest dosage available when you need help sleeping, melatonin dosage is highly personal, and smaller amounts may have a better effect for many people.
Starting with a low dose and increasing it until you feel the effect is often a good way to find your appropriate dosage, but your doctor can offer advice specific to your personal circumstances.
Other Active Ingredients
Melatonin supplements often contain other active ingredients that may help promote sleep. Deciding whether to choose one of these varieties is primarily a matter of personal preference. However, the presence of additional components may make it more difficult to accurately determine what melatonin dosage is effective for your needs.
Some active ingredients may also be inappropriate for you or cause unwanted side effects, so speak to your doctor before switching to a multi-ingredient variety.
While melatonin tends to be an affordable supplement, melatonin gummies are usually more expensive than tablets or pills. Some products may have higher prices due to their brand name, additional active ingredients, or other factors such as marketing costs. As long as you choose a reliable brand, there’s no reason to stretch your budget when buying melatonin gummies.
Flavors & Gummy Types
Different brands of melatonin gummies use natural or artificial sources to provide a wide range of flavors. Gummy varieties with various textures are also available, including vegan products made from fruit pectin. None of these factors make the gummy more or less effective, so the best approach is to choose a melatonin gummy that suits your palate and that you will enjoy taking.
The Food and Drug Administration does not regulate supplements like melatonin, so it is important that you choose a melatonin gummy made by a brand you trust. Some melatonin supplements have been found to contain a higher or lower dosage than stated or include impurities or potentially dangerous compounds such as serotonin.
Reputable brands often use third-party testing or have certifications from organizations like NSF International, ConsumerLab.com, or U.S. Pharmacopeia (USP).
When Should You Take Melatonin Gummies?
While it can vary depending on the dosage amount and a person’s individual needs, melatonin should generally be taken about an hour before bedtime. Most melatonin supplements start working within half an hour, but you may want to experiment with timing to find what works best for you.
In general, melatonin should be taken for short-term adjustment or to help alleviate jet lag. People with delayed sleep-wake phase disorder may also benefit from melatonin, though they should consult their doctor before starting any new supplement. While some research has indicated that melatonin may be useful for shift workers or people with insomnia, these studies are not always high-quality, and some research has discovered conflicting results.
Can You Use Melatonin Regularly?
Most adults experience few side effects when taking melatonin, so it can be tempting to assume that there’s no harm in taking it regularly. However, both manufacturers and doctors stress the importance of speaking to a medical professional if you want to take it regularly or for long stretches of time.
Ongoing sleep difficulty can also be a sign of sleep conditions that may require further treatment, so your doctor may also want to make sure that your sleep problems have no underlying causes before signing off on a melatonin regimen.
Melatonin Is No Replacement for Good Sleep Hygiene
Practicing good sleep hygiene involves having a collection of pre-sleep habits and routines that encourage, rather than impede, healthy sleep. Avoiding electronics before bed, restricting your bedroom activities to sleeping and sex, limiting caffeine later in the day, and adhering to an appropriate sleep schedule are all steps that can help you sleep better.
Before you start taking melatonin, you should make sure you are practicing good sleep hygiene. This may alleviate the need for a supplement altogether, but it will also make melatonin more effective by providing the right circumstances for you to drift off.
Frequently Asked Questions About Melatonin Gummies
Melatonin is generally thought to be safe for short-term use in children and adolescents, as long as it is under the guidance of a medical professional. While melatonin may help with childhood sleep issues, including those associated with ADHD and autism spectrum disorder, it may also cause side effects such as headaches or bedwetting. Long-term use may also delay puberty.
Because of these potential issues, the American Academy of Pediatrics stresses the importance of medical guidance when adding melatonin to a child’s bedtime routine.
Melatonin gummies appear to be as effective as melatonin tablets or pills, but not everyone stands to benefit from taking a melatonin supplement. Evidence suggests that melatonin may be effective for jet lag and delayed sleep-wake phase disorder, while research is sparse or conflicting for conditions like shift work disorder and insomnia.
While melatonin is generally considered safe, it is important to speak with your doctor before taking any new supplement. Melatonin can interact with certain medications, such as blood thinners, and the American Academy of Sleep Medicine recommends that people with dementia not take melatonin supplements. There is also very little research into melatonin’s safety for people who are pregnant or breastfeeding.
Melatonin may also remain active for longer in older people, leading to daytime drowsiness and the need for a lower dose.
Melatonin overdose leading to death has not been reported, but it is still essential to immediately contact a medical professional if you have taken significantly more melatonin than recommended. Cases of melatonin overdose appear to mostly cause lethargy and confusion. Still, melatonin is pharmacologically active, and high dosages can raise the amount in your body far above what is natural.