What are sleep gummies? And can they really help you sleep?

1. 5-HTP

Sleep gummies with 5-HTP could help you be more in the mood for sleep

5-HTP is what serotonin is made of. Our bodies produce 5-HTP from foods we consume that contain an amino acid called tryptophan.

5-HTP then gets transformed into serotonin – a very important neurotransmitter that helps us regulate our mood.

Serotonin can help calm anxious thoughts, which can hit particularly hard when you’re trying to sleep.

This neurotransmitter also helps the body regulate a sleep hormone called melatonin.¹ 

Making sure you have enough 5-HTP could help you to improve the quality of your sleep and help you get more hours of ZZZ too.²

2. Griffonia seed

Sleep gummies with griffonia seed contain 5-HTP – read above!

5-HTP supplements are produced from the seeds of a plant called Griffonia simplicfolia, so you may see this in sleep gummies rather than 5-HTP. It’s usually the same thing.

3. Vitamin B6

Sleep gummies with vitamin B6 could help support melatonin production

Vitamin B6 has lots of important jobs in the body, one of them being converting the amino acid tryptophan into serotonin.

As we discussed above in the 5-HTP section, serotonin can help the body produce the sleep hormone melatonin and ease some anxiety symptoms, which could both contribute to a good night’s sleep.^3,4 

One study by the University of Adelaide in 2018 found that there could be a link between vitamin B6 and better sleep. Participants who took a vitamin B6 supplement before bed reported feeling more refreshed on waking after having enjoyed better quality sleep the night before.⁵

4. L-Theanine

Sleep gummies containing L-Theanine could help you relax ready for sleep

L-Theanine is an amino acid that was found in tea leaves by Japanese scientists in 1949⁶. It has been seen to promote relaxation, and therefore could help to promote sleep by⁷:

• Helping the brain make neurotransmitters that help calm the brain, g. serotonin, dopamine and GABA (gamma aminobutyric acid).
• Helping reduce chemicals linked to anxiety and stress
• Helping trigger alpha-waves that help with relaxation, creativity and focus, allowing you to be alert yet relaxed throughout the day

One study on healthy adults with stress-related symptoms and cognitive functions and the administration of L-Theanine in 2019 suggests that it could have a positive effect on people’s sleep.

Participants were given Pittsburgh Sleep Quality Index (PSQI) before and after taking L-Theanine or placebo pills.

Those who were given the L-Theanine tablets had reduced scores for sleep latency, sleep disturbance and how often sleep medication was used, compared to the group who had a placebo.⁸

5. Chamomile

Sleep gummies with chamomile could help you feel sleepy

Chamomile tea is renowned for its calming nature, and it has some scientific backing.

Chamomile contains apigenin – an antioxidant that attaches itself to receptors in the brain and could help your brain transition into sleep mode. ⁹

6. Lavender

Sleep gummies with lavender could improve your sleep quality

If you ask a person to think of a remedy for sleep, chances are they are going to think of lavender.

Known as one of the best sleep aids, lavender essential oil is spritzed onto pillows and inhaled nightly by some people who struggle to sleep.

It turns out consuming lavender could also help you sleep! One study in which participants took lavender oil orally found that it significantly improved sleep duration and quality, as well as generally improved mental health.¹⁰

7. Lemon balm

Sleep gummies with lemon balm could help you get in the mood for sleep

Lemon balm is closely related to the mint family and smells like lemon – surprisingly! It has been shown to support cognitive function and mental health as it contains rosmarinic acid.

This antioxidant helps to increase the number of neurotransmitters available in the brain – the chemicals responsible for signaling around the body.¹¹

Feeling relaxed plays a big part in falling asleep at night, so it could help you in that respect.

One study also showed that when participants took lemon balm for 15 days showed a 43% reduction in insomnia symptoms.¹² 

Want some more tips on sleep? Here's your comprehensive guide to sleeping better