Melatonin or sleep gummies have become one of the most sought after ways to get a good night’s sleep and the market is replete with such over-the-counter products. According to a report by Future Market Insights, the global sleep gummy market is expected to grow from $447.1 million in 2024 to $908.2 million by 2034, surging at a compound annual growth rate (CAGR) of 7.3%.

Popping a pill always seems like a quick fix. But while marketed to be as popular and easy as they are , are they indeed effective? And if yes, are they harmless? “While melatonin is generally considered safe, prolonged use is yet unknown and further studies are needed,” says Dr Yatin Sagvekar, consultant, neurology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai. “The long-term safety and efficacy of sleep gummies remains uncertain due to a lack of comprehensive studies,” adds Dr Vikas Mittal, director, pulmonologist, CK Birla Hospital in Delhi.

A dose of doze

Doctors say sleep gummies contain melatonin, which helps regulate the body’s sleep cycle and improve sleep quality and duration for some people. But they are more effective for people with occasional sleep problems like jet lag, irregular work hours, or mild insomnia. “Many gummies also include ingredients like valerian root, chamomile, or lavender, which may provide added relaxation. However, the effectiveness may vary from person to person, as factors like age, overall health, and underlying sleeping disorders can influence how well they work,” says Dr Pinky Goyal, consultant, respiratory and sleep medicine, Medanta, Gurugram.

However, it certainly is not a ‘one-size-fits-all’ kind of sleep aid. “It is worth mentioning that the efficacy of sleep gummies can be influenced by the reason for sleep problems, and certainly, they would not be effective in all cases,” says Dr Sagvekar of Kokilaben Dhirubhai Ambani Hospital at Navi Mumbai.

“Since melatonin and most natural ingredients are present in their compositions, these are sold without 

prescription. However, frequent undiagnosed usage could lead to dependency on relying on supplements or distortion of normal sleep patterns,” adds Dr Sagvekar.

But is it safe to have them without any prescription? Noting that they are generally safe for occasional use and are convenient for short-term sleep problems, doctors say that they should not be consumed without consulting a healthcare professional and they are definitely not without risks. “It is better to consult a healthcare provider before taking them, especially if you have any ongoing health conditions or take medications. Even though it’s available over the counter, it’s not risk-free — misusing it or taking too many can lead to side effects. It’s always recommended to make lifestyle changes instead of using sleep gummies,” says Dr Goyal of Medanta.

“I suggest no medicine should be over the counter, they should be first prescribed only under supervision and to be used when it is required. Also, excessive use can disrupt your natural sleep cycle and lead to addiction,” warns Dr Neeraj Gupta, associate director, pulmonology, respiratory, critical care and sleep medicine at Max Super Speciality Hospital in  Gurugram.

Recommending to speak with a healthcare professional prior to using sleep gummies, Dr Sagvekar of Kokilaben points out that for people with comorbidities such as depression, anxiety or chronic insomnia disorders, these sleep focused gummies may interfere with their therapy. He also says pregnant or breastfeeding women are cautioned against using them unless allowed by a doctor.

Consume with caution

In the case of having a sleep gummy for the first time, a majority of users will benefit from them, doctors say. Improved sleep quality and comfort levels have been reported after using them; this is a prevalent use among users who struggle with insomnia. “However, there are a few caveats. Taking in excess or taking them too close to bedtime may result in negative side-effects the following day, including headaches or even mild dizziness,” says Dr Goyal of Medanta.

However, they say that over time, the substance may cause the body to make less of the hormone melatonin naturally, creating a dependency. The hormonal balance, especially during adolescence and preadolescence stages, can also be thrown off due to frequent use of these drug alternatives. “While melatonin is generally considered safe, prolonged use is yet unknown and further studies are needed. Excessive use may even be able to cover up a sleeping disorder that is still around and could make it hard to get treated professionally,” adds Dr Goyal.

Meanwhile, there are some people who should not use sleep gummies at all. “Such people include women who are pregnant or are lactating as there is limited evidence about their suitability in these cohorts,” says Dr Sagvekar of Kokilaben. 

He adds, “Others are those with health issues such as autoimmune conditions, diabetes, and epilepsy or those taking blood thinners. Such individuals should seek medical advice prior to use because melatonin or other ingredients in such products may interfere with medications or health conditions.” Children are also susceptible and should avoid sleep gummies unless their healthcare provider allows them to because their hormonal systems are still in development, he adds.

Gummies should not be used to cure chronic sleep disorders or insomnia. “Those with chronic sleep 

disorders or severe insomnia should see their physician for an adequate diagnosis and management rather than using dietary supplements,” the doctor adds.

“If you are taking a gummy for sleep, the first recommended dose to check on how your body is reacting is the lowest, hence you minimise drowsiness and headaches. The timing depends on your natural cycle but must be between 30 and 60 minutes before the intended bedtime,” says Dr Gupta of Max.

Do not consume alcohol or any sedatives when you take sleep gummies as this will increase drowsiness and even cause dangerous interactions, he further adds.

Even if they are currently available over the counter, doctors say that a healthcare provider should be consulted before starting sleep gummies and to strictly follow the recommended dosage.

 “Take them when it ensures that you’ll get 7-8 hours of sleep to prevent grogginess. Avoid driving or using heavy machinery after taking them. If sleep problems continue for a long time, speak to a healthcare provider to address the root cause instead of 

relying on gummies,” advises Dr Goyal of Medanta.

ends

TAKE CARE

  • Ensure that gummies do not contain harmful or high-risk supplements like kava or valerian
  • Avoid exceeding dosage; higher doses do not necessarily improve sleep, and may cause side-effects
  • Be aware of adverse effects, such as dizziness or digestive issues; discontinue use if they occur
  • Consult a healthcare professional before starting sleep gummies, especially if you have underlying health conditions, are pregnant, or are taking other medications
  • Use sleep gummies as short-term aid while addressing root cause of sleep issues through lifestyle changes or medical intervention

HEALTH EFFECTS

Short-term effects

  • Can improve sleep latency (time taken to fall asleep) and total sleep duration in some individuals
  • May also cause mild side-effects like dizziness, vivid dreams, nightmares, headache, stomach cramps
  • Effects are usually temporary and subside after they are discontinued

Long-term effects

  • Long-term safety and efficacy of sleep gummies remain uncertain due to lack of comprehensive studies
  • Prolonged use may potentially lead to dependency or disrupt natural sleep patterns
  • Long-term use of certain herbal components like kava or valerian could carry risks, such as liver toxicity