Gummy supplements are all the rage right now, with the vitamin gummy market gaining huge popularity in the UK last year following the CBD gummy boom in 2022. And this year, it's all about taking sleep supplements in the most delicious way possible - as a sleep gummy! 

With sleep quality and insomnia a big problem for many people due to work stress, poor diet, too much alcohol, hormonal changes, overstimulation of the brain late at night, mental health disorders, and poor sleep habits, it's no wonder it's got us turning to natural sleep aids to help us get the shut-eye we deserve.

Why take a supplement as a gummy? 

A tasty gummy is a handy solution to the challenge of integrating daily supplements into a routine. They're perfect for those of us that hate swallowing tablets or capsules, they're super-convenient as there's no need to have a glass of water to hand, and they're less of a 'chore' to take - especially if you're already taking pills for something else. Want more reasons to take gummies over tablets? Read on here!

So, what are sleep gummies? 

Sleep gummies (or sleeping gummies) are rather tasty, edible sweets which are potential sleep aids as they are actually full of stuff that's good for you... vitamins and minerals and other natural extracts that are linked with better sleep. They aren't designed to be a long-term fix and they may not be for everyone but they tend to be packed with all the right things that could help with a soothing night's sleep. These nutrients could also help with many other health issues so they could be worth taking as a food supplement even when you're not struggling to sleep. 

Do sleep gummies really work? 

They could do. Sleep supplements with high-quality, research-backed ingredients can be just as effective as any other sleep aid so let's take a look at some of the most popular ingredients and what they do. 

Sleep Benefits of Vitamin B6 

Vitamin B6 (also known as pyridoxine) has so many benefits. It has been shown to have antioxidant and anti-inflammatory properties, it may lower the risk of eye disease, it regulates hormonal activity, contributes to immune system health, and it is also important for your brain health because of its role in making the neurotransmitters or hormones in the brain that are involved in sleep. 

One of these key neurotransmitters is tryptophan which converts to the 'happy hormone' serotonin which helps to regulate mood, ease anxiety (which can be particularly prevalent at night), and it also converts into the all-important sleep hormone melatonin. 

Another neurotransmitter synthesised by vitamin B6 is GABA which is another amino acid that blocks excitatory impulses in the brain to decrease nervous system activity. GABA could well help to keep you calm and relax the brain. With insufficient amounts of vitamin B6, neurotransmitter synthesis is impaired, leading to disrupted sleep.

Sleep Benefits of Lemon Balm Extract 

Lemon balm is a member of the mint family and has been used for centuries to help reduce anxiety and promote relaxation. It contains compounds like rosmarinic acid and eugenol, that act on GABA receptors in the brain (explained above), which help to calm the nervous system and reduce anxiety. This fragrant herb is packed with antioxidants, vitamins, and minerals that can nourish your body and is an effective herbal ingredient that has been shown in studies to reduce the time to fall asleep and promote better quality sleep. 

 

Sleep Benefits of L-Theanine

L-theanine is an amino acid found in tea leaves and its presence in plants has been studied for its possible impact on our brain function. L-theanine increases neurotransmitters such as serotonin, dopamine and GABA which calm the brain, while decreasing levels of norepinephrine (also known as noradrenaline) which is responsible for alertness and attention. These combined chemical changes are therefore thought to reduce anxiety, help with insomnia and relieve effects of stress by slowing brain activity, promoting positive feelings and reducing alertness. It is important to note that you can only get L-Theanine by consuming it as it isn't made in the human body like Melatonin. 

Sleep Benefits of Chamomile

Chamomile (Matricaria recuita) is a flowering plant related to the daisy. Chamomile tea is renowned for its calming nature, and it has some scientific backing. Chamomile contains the antioxidant apigenin, which binds to receptors in the brain that may promote sleepiness and help treat insomnia. A 2019 study showed that after a few weeks of treatment with chamomile, people with generalised anxiety disorder saw an improvement in symptoms. Treatment with chamomile may also improve sleep quality by promoting sedation. Though anecdotal evidence for chamomile tea’s effect on sleep is strong, the available studies are small, and additional research is needed. 

Sleep Benefits of Ashwagandha

For centuries, the herb Ashwagandha has been used in Hindu culture to promote restful sleep and enhance cognitive function. Belonging to the Withania somnifera species, this magnificent plant, also called Indian Ginseng or Indian Winter Cherry, contains bioactive compounds like withanolides that are believed to confer its health benefits. Ashwagandha is thought to relieve stress and anxiety while supporting overall mental well-being.

While many studies demonstrate that ashwagandha works gradually with the body to enhance sleep quality, it does not induce drowsiness like some sleep aids. Rather, ashwagandha may improve sleep by helping to reduce everyday stress as it is best known for lowering cortisol levels, making it a good option for improving sleep quality by reducing stress. Taking ashwagandha when stressed helps establish a natural daily rhythm of alertness in the morning and relaxation in the evening.

For more about the other possible health benefits of Ashwagandha, read our 'Passion for Ashwagandha' article. 

How long does it take for sleeping gummies to work? 

Unlike medications that induce sleep, sleep gummies typically contain ingredients that work gradually to support the body's natural sleep processes so it can take a while to kick-in. While some gummies may contain ingredients that cause drowsiness and are thus best taken at night, most are formulated to restore sleep-promoting hormones and neurotransmitters over time. Therefore, the benefits build up slowly and most sleep gummies can be taken at any time of day. The key is consistent use allowing the ingredients to nourish the body's sleep systems so you fall asleep and stay asleep more easily.

What sleep gummies are the best? 

We recommend Temple of Vitality's Totally Zen gummies which contain all the ingredients mentioned above except for Ashwagandha which you can take seperately as a gummy here. Having trouble sleeping due to hormonal imbalances such as peri-menopause or menopause? Take a look at these Hormone Harmony gummies which also include sleepy ingredients such as vitamin B6 and ashwagandha. 

Read on for some top tips to help you sleep along with taking your sleep gummies!