Sleep gummies with herbs: what is in them and do they work?
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- Melatonin and herb sleep gummies. Best for: Adults with occasional sleeplessness or jet lag. See options on Amazon
- Melatonin-free herbal sleep gummies. Best for: People who prefer to avoid melatonin. See options on Amazon
- L-theanine gummies. Best for: People who want a single, gentler ingredient. See options on Amazon
What sleep gummies usually contain
| Ingredient | What the NCCIH or reviews say |
|---|---|
| Melatonin | May help jet lag, shift work and falling asleep faster in insomnia |
| L-theanine | Small studies suggest better sleep (MSK) |
| Chamomile | No conclusive evidence from clinical trials |
| Valerian | Inconsistent results; not recommended for chronic insomnia |
| Magnesium | Stay under the supplement upper limit |
| Kava | Linked to serious liver injury; avoid |
OLLY Sleep, for example, is a blend of melatonin, L-theanine and chamomile, passionflower and lemon balm extracts, with directions for adults to take 2 gummies 30 minutes before bed.
Melatonin: the ingredient with the most evidence
The NCCIH reports a 2021 review of 10 studies with 994 participants suggesting melatonin may help jet lag, and a 2022 review of 10 studies with 318 participants suggesting it may help shift work sleep. A 2022 review of 12 studies and 2,666 participants found melatonin improved how quickly people with insomnia fell asleep and daytime sleepiness, but not sleep quality or time awake at night.
Guidelines from 2017 and 2019 recommended against melatonin for chronic insomnia. See our melatonin gummies guide for dose accuracy problems.
The herbs: limited evidence
- Chamomile. Traditionally used for insomnia, often as tea, but no conclusive clinical trial evidence. People allergic to ragweed or related plants may react to it.
- Valerian. Trials are inconsistent and its value for insomnia has not been shown. A 2017 American Academy of Sleep Medicine guideline recommended against it for chronic insomnia.
- Kava. Very little research for insomnia, and it has been linked to liver injury that is sometimes serious or fatal. Avoid gummies containing kava.
- Passionflower and lemon balm. Common in blends; the NCCIH says evidence for other complementary approaches is inconsistent or too limited to draw conclusions.
Ingredients to watch for
- L-tryptophan. The NCCIH warns it may cause life-threatening serotonin toxicity with medicines that affect serotonin.
- CBD. A 2020 review of 12 studies with 250 participants found insufficient evidence for any sleep disorder, and CBD has been linked to liver injury and drug interactions.
- High-dose magnesium. Adults and children 9 to 18 should not exceed 350 mg a day from supplements unless a provider advises, as it can cause diarrhea and cramping.
- Several ingredients at once. The NCCIH advises finding out the risks of combining sleep products.
Safety
- Children. A 2024 report estimated 11,000 emergency visits from 2019 to 2022 for children 5 and younger swallowing melatonin unsupervised. Store sleep gummies like medicine.
- Pregnancy, nursing and children. The NCCIH says consult a provider before using supplements in these situations.
- "Natural" is not always safe. Terms like standardized or verified do not guarantee quality, according to the NCCIH.
- Sleep apnea signs. Loud snoring, gasping or daytime sleepiness need a medical check rather than a gummy.
Other approaches with evidence
- CBT for insomnia. The most strongly recommended treatment, according to the NCCIH; relaxation techniques are sometimes part of it.
- Yoga and tai chi. May help sleep quality, though not necessarily insomnia.
- Aromatherapy. A 2021 review of 16 studies with 1,346 participants suggested it helped sleep quality in insomnia, but larger, more rigorous studies are needed.
- Vitamin D. A 2022 review of 19 studies with over 18,000 participants suggested it may help sleep quality, but its effect on sleep disorders is unclear.
How to choose sleep gummies
- Check the melatonin dose and serving size; some blends use 2 gummies per serving.
- Avoid kava and L-tryptophan unless your doctor approves.
- Independent testing. OLLY Sleep, for example, states NSF certification. Look for third-party testing on any brand.
- Melatonin-free options. If you prefer to avoid hormones, herbal-only gummies exist, but their evidence is weaker.
- Try habits first. The NCCIH notes CBT for insomnia is the most strongly recommended treatment, and adults need at least 7 to 8 hours of sleep.
What to look for when you buy
Melatonin and herb sleep gummies
Best for: Adults with occasional sleeplessness or jet lag
Blends such as OLLY Sleep combine melatonin, L-theanine and chamomile, passionflower and lemon balm, and state NSF certification.
Watch out: Herb evidence is limited. Check melatonin amount. Keep away from children.
See options on AmazonMelatonin-free herbal sleep gummies
Best for: People who prefer to avoid melatonin
Herbal-only blends do not contain melatonin.
Watch out: Evidence for chamomile, valerian and other herbs is inconsistent. Avoid any with kava.
See options on AmazonL-theanine gummies
Best for: People who want a single, gentler ingredient
MSK reports small studies suggesting L-theanine improves sleep.
Watch out: Effects are small. Ask a doctor if you take sedatives.
See options on AmazonQuestions people ask
- Do sleep gummies work?
- Melatonin may help you fall asleep faster and help jet lag. Evidence for the herbs in these blends is limited.
- Are herbal sleep gummies safe?
- Few negative side effects have been reported for valerian, but avoid kava, which is linked to serious liver injury, and L-tryptophan with serotonin medicines.
- How many sleep gummies should I take?
- Follow the label. OLLY Sleep directs adults to take 2 gummies 30 minutes before bed.
- Are sleep gummies safe for kids?
- Talk with a pediatrician first. Children's accidental melatonin ingestions have risen sharply.
- Do CBD gummies help sleep?
- A 2020 review found insufficient evidence for cannabinoids in any sleep disorder.
Sources
- Sleep Disorders and Complementary Health Approaches: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- L-Theanine (mskcc.org), Memorial Sloan Kettering Cancer Center, About Herbs
- OLLY Sleep Gummies (olly.com), OLLY