several purple gummies on a light blue surface

Complete Guide to Sleep Gummies (What They Do and Which Ones to Take)

There are few things you can do for your everyday wellness that match the positive impact of a good night’s sleep. So if you’re struggling to get your nightly shuteye, you may be intrigued to hear that popping in a gummy snack might offer relief. These chewable remedies are quickly becoming one of the most popular ways to enhance sleep quality.

However, many people are still unclear on what sleep gummies can help with and what makes them work. This comprehensive guide to sleep gummies should lift some of that fog. We’ll tackle common questions about ingredients, dosing, timing, side effects, and how to choose the right gummy sleep aids for your needs.

Why should you trust us? Because we know sleep gummies like the backs of our pillows. We’ve poured hundreds of hours of research into the formula for our Deep Sleep CBD and melatonin gummies, and the results speak for themselves: 87% of participants in an independent sleep study said it was the best sleep aid they’d ever tried.

This guide shares what we’ve learned about the benefits, drawbacks, and best practices for incorporating sleep gummies into a comprehensive sleep routine. We hope it helps you choose a sleep aid that leaves you rested, refreshed, and happy.

What Are Sleep Gummies?

hands holding pink gummies over a display of white flowers

Sleep gummies are exactly what they sound like: tasty, chewy supplements that support healthy sleep patterns. Like gummy vitamins, they’re based on the idea that you’re more likely to take a wellness supplement regularly if it feels like a treat instead of medicine.

The best sleep gummies also deliver a standardized dose of their active ingredients, so you know exactly how much you’re taking. And if you want to scale back your intake, biting a gummy into halves or quarters is easier than chopping up a capsule or pill.

Do Sleep Gummies Actually Work?

So far, there haven't been many clinical studies looking specifically at sleep gummies, but the active ingredients found in the strongest sleep gummies have shown helpful effects on relaxation and restful sleep in several experimental studies.

Here are a few relevant resources for interested readers:

  • A 2022 meta-analysis showing that CBD can help people enter restorative REM sleep more quickly
  • A 2019 experimental trial that found L-theanine could improve sleep quality and sleep latency (how long it takes you to get to sleep)
  • A 2017 research review indicating that melatonin supplements can help users fall asleep faster and get more overall sleep time
  • A 2016 study showing positive effects on restful sleep from GABA

In addition to these published results, there are also hundreds of thousands of reports from satisfied users who say that taking sleep gummies helps them stop tossing and turning so they can get deep, refreshing sleep.

What Ingredients Are Commonly Found In Sleep Gummies?

a black and white monochrome photo of jars and vials of liquid

The most effective sleep gummies generally use some combination of the following ingredients:

CBD (Cannabidiol)

This non-psychoactive extract from cannabis won’t get you high, but it can have a variety of positive effects like decreasing anxiety, reducing inflammation and pain, and promoting relaxation, all of which can help reduce symptoms of sleep disorders. CBD is a key component of many of the best sleep gummies for insomnia.

THC (Delta-9 tetrahydrocannabinol)

THC is what gives marijuana its intoxicating effects. Large amounts can cause racing thoughts and paranoia, but smaller doses can help you fall asleep. That’s why the best edibles for sleep typically include at least a little THC.

CBN (cannabinol)

This lesser-known cannabinoid is produced by the slow breakdown of THC. It seems to have only mild psychoactive effects, but many people say it helps them drift off at night, and some experiments indicate that it can also help with staying asleep through the night.

Melatonin

Melatonin is a hormone naturally produced by the brain’s pineal gland to regulate your sleep-wake cycles. But it can also be taken as an oral supplement, sending your body a signal that it’s time to shift into “sleep mode.”

L-theanine

The amino acid L-theanine counteracts the neurotransmitters that cause agitation and excitement. This soothing effect seems to be helpful for overall sleep quality and duration.

GABA

Short for gamma-aminobutyric acid, GABA is another amino acid that can have calming effects on the nervous system. Taking it orally may decrease stress, and there’s a small amount of evidence that it can also directly promote sleep.

5-HTP

Your body uses this nutrient to build molecules like melatonin and serotonin, which can potentially have positive effects on mood and sleep.

How Fast Do Sleeping Gummies Work?

a clear hourglass with blue sand on stones

The short-term effects of sleep gummies typically start to kick in after 30 to 90 minutes, although there’s some variation depending on your metabolism and the specific active ingredients involved.

For many people, though, the real benefits of sleep gummy usage may take as long as 4-6 weeks to become evident. Ingredients like CBD and 5-HTP can slowly modify the way your nervous system reacts to stress, producing gradual changes in your overall well-being.

After a few weeks of taking gummies for sleep and pain, you may discover that you feel happier, calmer, and more focused. This can make it easier to reach a restful state of deep sleep even when you forget to take your nightly gummy.

How Long Do Sleep Gummy Effects Last?

The duration of sleep gummy effects varies based on the ingredients. Chemicals like melatonin and GABA typically wear off after around five hours. 5-HTP disappears even faster, with a half-life of only 1-2 hours. CBD can remain in your system for days, but the immediate sleepiness tends to fade after 6-8 hours.

Taking your gummies with food may make their effects slower and longer-lasting since the active ingredients are generally fat-soluble. This can also help reduce the risk of gastrointestinal side effects.

What’s the Best Dosage of Sleep Gummies?

a right hand holding a dark blue CBD gummy between thumb and forefinger

Most sleep gummies are designed to be taken in servings of one or two per night. But different brands can have very different strengths — two gummies before bed might be a knockout dose of one formula but only a light nudge from another.

Personal characteristics and usage patterns also make a difference. A brand-new cannabis user probably won’t need as much CBD for sleep as another user who’s been smoking marijuana daily for years. On the other hand, someone with a higher body mass will need a stronger dose.

Here’s a quick dosing guide:

Ingredient Low Dose Medium Dose High Dose
CBD 5-10 mg 15-40 mg 45-100 mg
Melatonin 0.5-1 mg 2-3 mg 4-10 mg
THC 1-2 mg 3-4 mg 5-10 mg
CBN 2-5 mg 10-20 mg 25-50 mg
L-theanine 25-50 mg 65-200 mg 215-450 mg
GABA 20-75 mg 90-150 mg 165-300 mg
5-HTP 30-80 mg 100-400 mg 500-800 mg

It’s important to note that these are just rough guidelines based on the few studies currently available. There’s not yet a medical consensus or an official dosage recommendation from the FDA for any of the substances listed above.

As such, starting with about ¼ or ½ of the dosage you think you’ll need is usually best. If you’re still having trouble getting enough sleep after a week or so, you can start gradually increasing the amount.

Are Sleeping Gummies Safe?

a woman smiling while biting a red-colored gummy

The active ingredients found in high-quality sleep gummies have shown few to no safety risks in most published trials. They shouldn’t be bad for you unless you’re consuming entire fistfuls every night. There are a few precautions to keep in mind, though.

Some medications can have negative interactions with common sleep gummy components. Always talk with your doctor before taking sleep gummies if you’re on any kind of prescription.

Gummies containing THC and GABA should always be kept away from children. And you should avoid taking gummies if you’re pregnant or breastfeeding since the risks aren’t yet well understood. Also, while melatonin gummies for adults sometimes contain up to 10 mg per serving, children should probably receive no more than 1 mg per night.

Finally, remember that combining multiple ingredients may increase the chances of a negative reaction. For example, when mixing 5-HTP or CBD with melatonin, side effects like weird dreams or daytime drowsiness might be more likely. (However, the sleep-inducing effects will also likely be enhanced.)

What are the side effects of sleep gummies?

Side effects of sleep gummies tend to be rare and mild. The most common include gastrointestinal issues like nausea, diarrhea, or suppressed appetite. Some people may experience dizziness.

Certain ingredients, like melatonin and GABA, can cause headaches. GABA is also associated with brief sensations of tingling in the skin or burning in the throat, as well as temporary shortness of breath.

THC may decrease your judgment and ability to concentrate while impairing short-term memory. Excessive use could carry a risk of addictive behavior for some people.

Some people taking 5-HTP regularly may experience serotonin syndrome, especially if they’re taking other drugs (like certain antidepressants) that increase serotonin levels. This dangerous neurotransmitter buildup can cause problems like agitation, hallucinations, racing heartbeat, rapid blood pressure fluctuations, and kidney damage.

Is it bad to take sleep gummies every night?

Taking sleep gummies for adults regularly shouldn’t pose a problem. In many cases, that’s exactly how they’re meant to be used! Just make sure you’re following the safety and dosage guidelines above.

What to Look For When Choosing Sleep Gummies

a left hand holding three purple CBD gummies next to blue jar on white sheets

Assuming you’re ready to give sleep gummies a try, how do you figure out which ones are right for you?

First of all, make sure to pick the right product for your symptoms. If you’re trying to get your sleep-wake cycle back on track, choose one of our favorite melatonin gummies. CBD gummies may work best for chronic sleep problems aggravated by anxiety or pain, while L-theanine or GABA can be good options if you have a lot of nervous energy that’s keeping you up at night.

Once you’ve found an option you think you might like, consider the following criteria:

  • Testing and transparency. The best sleep gummies for adults are laboratory-tested to make sure they’re contaminant-free and accurately dosed. Trustworthy companies make the results available online so customers can see exactly what they’re getting.
  • Ingredients and potency. Check the ingredient list to make sure you’re getting evidence-based sleep solutions at reasonable doses.
  • User Reviews. Look for sleep gummies with hundreds of four- and five-star ratings (but be sure to read the critical comments too). Reviews from independent sleep or wellness sites, like Healthline or Sleep Foundation, can also offer an objective look at the pros and cons of each product.
  • Quality Control. A company’s website will often give some clues on how much they prioritize quality. Do they adhere to current Good Manufacturing Practices (cGMP)? Do they use ISO-approved facilities for testing? Where are their ingredients sourced?
  • Price. You don’t necessarily want to pick the cheapest gummies, but some wellness products are absurdly overpriced. Our article on how much CBD gummies for sleep cost should give you a sense of typical pricing.

Spoiler Alert: The Best Sleep Gummies on the Market

a jar of FOCL Deep Sleep Gummies with dark blue label

Wondering where you can find sleep gummies that check all of those boxes? Look no further.

FOCL’s Deep Sleep gummies are made from domestically grown, organic hemp using WHO-approved manufacturing standards. Each batch is analyzed by an independent laboratory to ensure complete purity and accuracy of dosing, with the results freely available on our website.

Our gummies use a carefully crafted blend of cannabinoids, L-theanine, and melatonin, for sleep support that works on multiple levels. This multifaceted formula can help whether you’re jet-lagged, stressed, or simply too wired to get to bed. It should help most users fall asleep quickly and sleep soundly through the night, with no lingering grogginess the next day.

You don’t have to take our word for it — in a third-party study, three-quarters of participants got to sleep faster and woke up feeling better rested.

Just in case you’re one of the 25% who don’t see improvement, we provide a 60-day satisfaction guarantee. That way, you can test our gummies for the full 4-6 weeks necessary to get an accurate idea of their effects. If you’re not happy with the results, you’ll receive a full refund.

So why spend another night tossing and turning? Order a jar of FOCL Deep Sleep gummies and drift off to Cloud Nine.