If you are all for good physical and mental health, sleep is one of the most important things you must focus on. Everything, from a healthy immune system to enhancing mood, and reducing the risk of illnesses, is dependent on a healthy sleep routine.
Even with all the promises of benefits it promises you, many people lay awake in bed all night. Thankfully, there's a solution in the form of sleep gummies. These small treats have become popular for helping people achieve better sleep.
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What Ingredients Make Sweet Dreams Gummies Work?
Sleep gummies, commonly found over the counter, typically contain one or a mix of three main ingredients to help you sleep: melatonin, L-theanine, and CBD.
Melatonin
Melatonin is a hormone naturally produced by your body to regulate sleep and it is released only in darkness with its levels increasing as your bedtime is near. The hormone induces sleepiness, alright, but also maintains elevated levels in your bloodstream for around 12 hours until daylight returns. Know there's no fixed "normal" amount of melatonin, its production tends to decrease with age and can fluctuate due to various reasons throughout life.
While melatonin is generally considered safe for both adults and children, it's important not to exceed a daily dose of 10 milligrams (mg) according to professionals.
L-Theanine
L-Theanine is a naturally occurring amino acid in tea leaves that helps relieve stress. Some studies suggest that it can alleviate anxiety by influencing brain waves, so you naturally get better sleep. Unlike traditional sleep aids, L-Theanine achieves this without any additives or resulting daytime drowsiness.
CBD
Cannabidiol (CBD) - which you might have heard concerning weed - is a compound found that lacks the psychoactive effects responsible for producing a high. Also, the way it gets rid of anxiety has attracted many people towards it; the reason you can see this as an ingredient in a lot of over-the-counter products. As it can help with anxiety, according to studies, it can also help people suffering from anxiety and struggling to sleep get some hours of rest during the night.
Botanical Extracts for a Calming Touch
It doesn’t stop at CBD, sleep gummies often contain botanical extracts known for their calming effects. Let’s take chamomile for example, it can induce relaxation and calm your anxiety. Its bioactive compounds, like apigenin, bind to specific brain receptors, offering a mild sedative effect. Including chamomile here enhances their potential to promote tranquility.
Now we move on to lavender. With its distinct scent, it is another popular botanical extract used in sleep gummies. Research leads us to believe that the aroma of lavender can improve sleep quality by lowering heart rate and blood pressure. All of these ingredients create a synergistic effect, boosting the sleep-enhancing benefits of the Sweet Dreams gummies.
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Can We Give Sweet Dreams Gummies To Children?
Melatonin gummies could be useful for people experiencing different sleep issues. It’s hard to say if children qualify for some of the following conditions (that require sleeping gummies):
- Delayed sleep-wake phase disorder: This condition makes people sleep and wake up late.
- Jet lag: Traveling across time zones can disrupt the body's internal clock, causing symptoms like daytime fatigue.
- Childhood conditions: Children with conditions like ADHD, autism, or asthma may have sleep problems.
- Insomnia: Insomnia affects sleep onset, duration, and quality. Evidence shows that melatonin supplementation can be a temporary solution for some, helping them fall asleep faster by up to 12 minutes.
- Non-24-hour sleep-wake disorder: Vision-impaired individuals may develop non-24-hour sleep-wake disorder due to disruptions in their internal clock.
- Shift work: Shift workers often struggle with adjusting their sleep patterns. Limited research suggests that melatonin supplements improve sleep duration for shift workers.
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Concerns For Children With Sleep Gummies
CDC tells us in a report that almost 11,000 children end up in the emergency room between 2019 and 2022 after accidentally consuming melatonin supplements without supervision. The report also highlights a concerning 420% rise in such incidents over the past decade.
One major concern is the inconsistency between the listed and actual melatonin content in these products, posing a significant risk, particularly for young children and babies. To avoid such accidents, it's crucial to store these gummies safely away from children's reach.
Duration of Sleep Gummies' Effects
When using sleep gummies, follow your doctor's instructions carefully, typically taking them just before bedtime to avoid daytime drowsiness.
How long they help you with the effects depends on what they are made out of. For instance, research published in the April 2017 issue of Current Neuropharmacology indicates that after taking 1 to 5 mg, most individuals experience peak melatonin levels within an hour, returning to baseline levels within four to eight hours.
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Choosing The Right Sleep Gummy
You won’t see any FDA approval stamps on a Sweet Dreams gummy pack which is why the process of choosing one might be a little more difficult.
- Third-Party Certification: Several organizations conduct testing and certification so they know that the supplements are safe. Look for certifications from reputable organizations like the U.S. Pharmacopeia (USP), NSF, or ConsumerLab.
- Strength/Dose: Melatonin gummies come in different strengths. Before starting a melatonin supplement, go to a doctor and get yourself an appropriate dosage and timing. The recommended dose can vary based on individual sleep issues and age.
- Ingredients: The gummies sometimes have additives like dyes and sugar, which might not always be listed on the product label. The actual melatonin content in supplements can differ from what's stated on the label.
- Flavors: Melatonin gummies offer various flavors, such as citrus, berry, and peach, catering to different preferences. Some brands even provide multiple flavor options for consumers to choose from.
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Go To A Doctor
If you want to start with sleep gummies but have some questions that only a professional can handle, you should go and see your doctor. Explain to them about any underlying issue you might have or anything else you are concerned about.
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